What are the benefits of white beans?

SKĐS - White beans are not only a nutritious food but also a familiar "medicine" that helps support digestion, replenish energy, promote urination, and boost overall health.

Thanks to its mild nature, white beans are suitable for many constitutions, easily incorporated into medicinal dishes, and especially useful during times when the body needs recovery or gentle detoxification.

This article will clearly explain the benefits of white beans, and also provide important notes on how to use them effectively and safely.

1. White beans – a balanced and nourishing medicinal food.

According to traditional medicine, beans are generally considered to strengthen the spleen, nourish qi, improve digestion, and support metabolism in the body. White beans have a slightly sweet taste, are neutral in nature, and affect the spleen and kidney meridians. Therefore, this type of bean is considered a mild "qi-nourishing and spleen-strengthening" food.

1.1. Strengthening the spleen and aiding digestion: White beans help strengthen the spleen and stomach – that is, to improve the digestive system. People with weak spleens often experience bloating, poor appetite, fatigue after eating, loose stools, or poor absorption. White beans help the spleen function better, digest food more efficiently, and improve body energy.

1.2. Replenishing Qi and Boosting Immunity: According to Traditional Chinese Medicine, the spleen is the source of acquired Qi – that is, the vital energy generated after birth, primarily through diet. When the spleen and stomach are healthy, the body's Qi is abundant, and immunity improves. White beans are a gentle Qi-replenishing food, suitable for people who are often tired, weak, overworked, or need to recover after illness.

White beans - a balanced and nourishing food.

1.3. Diuretic effect, reduces mild edema: White beans have a diuretic effect, helping the body eliminate excess water. People with mild edema and a heavy feeling in their hands and feet due to water retention can add white beans to their meals to help. However, this effect is moderate and not as strong as specific diuretic medications.

1.4. Nourishing Yin and Soothing the Body: Due to its neutral nature, white beans help soothe the body and reduce internal heat, making them especially suitable for summer or for those who frequently eat spicy foods. When combined with ingredients such as red dates, goji berries, and Job's tears, white beans create a refreshing and easy-to-consume medicinal dish.

2. Nutritional value of white beans

According to current nutritional information, white beans are rich in nutrients such as:

• Rich in soluble fiber: Good for digestion, lowers bad cholesterol.
• Rich in high-quality plant-based protein: Supports muscle growth and energy recovery.
• Low in fat, suitable for those on a diet or managing their weight.
• Rich in minerals: Magnesium, iron, and potassium – which help stabilize blood pressure and reduce fatigue.
• Contains alpha-amylase inhibitor: A natural active ingredient that helps reduce starch absorption.

Thanks to these benefits, white beans are increasingly used in health-promoting dishes, macrobiotic diets, and calorie-controlled diets.

White bean soup simmered with bone broth - nourishes the blood and vital energy.

3. Some medicinal dishes made from white beans

3.1. White bean porridge – strengthens the spleen, provides mild sedation.

Ingredients: 50g white beans, 50g rice, 5 red dates, seasonings to taste.

Cooking instructions: Soak white beans in water for 6 to 8 hours or overnight. This process helps remove galacto-oligosaccharides (GOS), a type of carbohydrate that can cause gas and bloating. Rinse the beans thoroughly before cooking to remove unwanted substances and reduce stomach upset. Wash the red dates, and you can make 1-2 light cuts to help them release their flavor faster. Wash the rice and drain.

Put the white beans in a pot, add water, and cook for about 25-30 minutes until the beans are soft. Add the rice and red dates, stir well, and continue simmering for 30-40 minutes until the porridge thickens. Season lightly with salt or rock sugar to taste.

Instructions: Consume one bowl (150-200 ml) at a time. Ideally in the morning to warm the stomach and aid digestion, or in the evening 2-3 hours before bedtime. Use 2-3 times per week. Those recovering from illness or with weak digestion can use it daily for 3-5 days.

Effects: Helps strengthen the spleen, aids digestion, and supports sleep; suitable for tired people, the elderly, or young children with poor digestion.

3.2. White bean soup with bone broth – nourishes blood and vital energy.

Ingredients: 100g white beans, 350-400g pork bones or ribs, 1 carrot, onion.

Instructions: Wash the white beans and soak them for 4-6 hours to soften them and speed up the cooking process. Blanch the bones in boiling water for 2-3 minutes to remove the foam, then rinse. Peel and chop the carrots. Put the bones in a pot, add 1.5-2 liters of water, and simmer for 40-60 minutes to extract the flavor; skim off the foam frequently to keep the broth clear. Once the bones are tender, add the white beans and simmer for another 30-40 minutes until the beans are tender. Add the carrots about 10 minutes after adding the beans, and sprinkle with chopped scallions before serving.

Instructions: Consume one bowl (200-250 ml) at a time, 2-3 times per week.

Benefits: Easy to digest, aids recovery after illness or prolonged fatigue.

3.3. White beans cooked with Job's tears – diuretic, eliminates dampness.

Ingredients: 50 g white beans, 30 g Job's tears, seasoning to taste.

Instructions: Wash the white beans and soak them for 4-6 hours until soft. Wash the job's tears and soak them for 2-3 hours. Put the job's tears and white beans into a pot, add 1.2-1.5 liters of water, and simmer for about 1 hour until tender.

Instructions: Use 1 bowl (150-200 ml) each time, 2-3 times per week.

Uses: Beneficial for people with mild edema, heavy legs, and a damp, heavy body.

3.4. Roasted and ground white bean water – supports weight management.

Roasted white beans can be finely ground and mixed with warm water or thin porridge.

Preparation method: Take 2-3 teaspoons (about 10-15g) of roasted white bean powder; mix with 200-250ml of warm water (70-80°C), stir well until dissolved, or mix with thin porridge.

Instructions: Use once daily, 200-250 ml each time, or 150-200 ml if mixed with thin porridge. Those needing to lose weight can use it as a meal replacement because white beans create a feeling of fullness. It's best consumed in the morning to warm the stomach and aid digestion. Avoid consuming it close to bedtime as it may cause nighttime urination.

Effect: Amylase inhibitors help reduce starch absorption, supporting weight management.

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4. Important notes when using white beans

• White beans must be cooked thoroughly.
• Do not overuse for weight loss; only consume 30–50 g per day.
• People with weak or cold digestive systems should use it in moderation or cook it with ginger.
• Patients with severe kidney disease should exercise caution due to the high protein content.
• People taking digestive medications or blood sugar-lowering drugs should be cautious. Avoid eating when you are too hungry to prevent bloating.

• Some people may be allergic to white beans, so be cautious and try a small amount before consuming.

White beans are a familiar ingredient with many health benefits.

When incorporated into daily meals, white beans are not only a food but also a medicine that nourishes the body, especially during periods when digestion needs to be improved, energy levels boosted, and the body detoxified.

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Source: https://suckhoedoisong.vn/dau-trang-co-tac-dung-gi-169251121155406919.htm