White Beans Benefits and How to Read the Labels on U.S. Products?

White Beans Benefits and How to Read the Labels on U.S. Products?

  • Lara AL DandachiAuthor: Lara AL Dandachi Publish date: Wednesday، 28 July 2021
White Beans Benefits and How to Read the Labels on U.S. Products?
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Have you ever tried Great Northern Beans sautéed with Cilantro, garlic, and olive oil? 

It is a typical vegan dish in Mediterranean cuisine. There are different kinds of White beans, the most common type in Mediterranean cuisine is Cannellini. White beans are extremely high in Fibers & Protein. 

They are prebiotics and probiotics powerhouse too! You get the double benefit of the dietary fiber (Prebiotics), that feeds your good gut bacteria (Probiotics) improving your digestive system.

 In addition, they are super packed with Potassium! I soaked the beans overnight then boiled them for 1-2 hrs. You can make a big pot and put it in the fridge to use for multiple days. I had some frozen sautéed Cilantro and minced garlic mixed with olive oil.

 A tip that was given to me by a friend and an amazing cook is to freeze them ahead. You can eat it without bread, but I like the Artisan thin lavanche (45 calories, 2 g Carb per slice) and it's super delicious. I get it from Persian or Armenian markets. 

Beans are also low in Glycemic load and Glycemic index, which helps regulate your BG levels.

I added: 

• Fresh mint

 • 1 tomato 

• White Radishes and pickled Onions (just pickled with vinegar in Mason Jar).

 • 1-2 Tbsp Extra virgin olive oil.

 • 1 -2 freshly squeezed lemons. 

This dish provides 620 calories/ 39 g Protein/ 32 g fiber. 

 The Nutrition Facts Labels were recently updated per FDA requirements (after 2 decades). Amongst the changes implemented are:

• Serving Size is in larger font (Please remember the info listed is found only in that size, not the whole package)

 • Total Calories are in much larger print.

 • Added sugar is now listed (amount + %Daily Value). THIS IS HUGE! Added sugars were not listed in the past.

 • Under Micronutrients (Vitamins & Minerals), Vitamin A and Vitamin C were removed due to recent scientific findings showing that these Vitamin deficiencies are not common at this point in Western societies.

 • Vitamin D and Potassium were added instead.

  • The content you enjoy here represents the opinion of the contributor and not necessarily the opinion of the publisher. The publisher reserves the right not to publish the content.

    Lara AL Dandachi

    Author Lara AL Dandachi

    Lara Al-Dandachi is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Educator who provides care to patients in UCLA Health’s Gonda Diabetes Center in Westwood and Santa Monica, and coordinates the UCLA Gonda Diabetes Prevention Program, which was awarded full CDC recognition. She has 16 years of experience providing medical nutrition therapy as a RDN, and holds two board certifications in diabetes education: CDE and an advanced diabetes management certification, BC-ADM. She is fluent in Arabic and French.

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