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White beans

 White beans 

White kidney beans are also known as cannellini beans or fazolia beans. They are available dry or canned and are featured in traditional Italian recipes. White kidney beans are nutritionally rich foods. These beans are high in protein, complex carbohydrates and fiber, yet low in fat. White kidney beans are packed with minerals and B vitamins 

Serving Information 

Dried beans swell to over twice their volume when cooked. A pound of dried kidney beans is about 2 cups of beans, which will yield 4 or 5 cups of cooked beans. A serving of 238 g or 8.39 oz. of cooked white kidney beans contains 200 calories

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Carbohydrates, Fat and Protein 

White kidney beans are low in fat and high in carbohydrates and protein. A 238 g serving of white kidney beans contains 1.4 g of fat or 2 percent of the recommended daily value for fat. White kidney beans contain no trans fat or cholesterol. A-200 calorie serving has 0.4 g of saturated fat, 0.75 g of polyunsaturated fat and 1.09 g of monounsaturated fat. A serving contains 34.5 g of carbohydrates, which is 11.5 percent of the daily value for carbohydrates. Sugars account for 4.4 g of the total carbohydrates. A 200-calorie serving contains 12.42 g of protein or 25 percent of the daily value. Beans are an excellent source of dietary fiber. One-half cup of cooked or canned kidney beans contains 9.7 g of fiber

Vitamins and Minerals 

A 228 g serving of cooked white kidney beans offers 704 mg or 29.4 percent of the daily value for sodium, 15.5 percent of the daily value for iron and 8.1 percent for calcium. The serving also contains 564 mg of potassium, 214 mg of phosphorus, 64 mg of magnesium and trace amounts of other minerals including zinc, copper, selenium and molybdenum. One serving of white kidney beans contains 4.8 percent of the daily value for vitamin C. Beans are also a good source of B vitamins including folate, niacin, pantothenic acid and thiamin

Health Risk from Undercooked Beans 

Cooked white kidney beans are a nutritious food, but soaked raw or undercooked beans present a health risk. Kidney beans contain high levels of a chemical called phytohaemagglutinin, which causes a form of food poisoning characterized by nausea, vomiting and diarrhea. According to the FDA, white kidney beans contain about one-third the levels of hemagglutinin found in red kidney beans, but still enough to pose a concern. It is recommended that raw beans be boiled at least 10 minutes prior to consumption. Heating the beans to 176 degrees F actually worsens the toxicity five-fold, so reaching and maintaining a boiling temperature of 200 degrees F is important



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