The Health Benefits of White Kidney Beans

By on 02/16/2015
Italian White Bean Chicken

In case you’ve been living under a rock and don’t know, white kidney beans are actually loaded with many fantastic health benefits!


White Kidney BeansWhite Kidney beans are great system purifiers and cancer fighters.

They are loaded with antioxidants which help fight off free-radicals which bind to your cells and cause aging, chronic diseases and cancer.

Additionally, white kidney beans are one of the most concentrated food sources of molybdenum.


Mo·lyb·de·num. It is a mineral that is necessary for making and activating powerful detoxifying enzymes like aldehyde oxidase and sulfite oxidase. These enzymes help neutralize the toxic byproducts of yeast, fungi and alcohol, as well as remove sulfites from the system (which contribute to chronic health issues like asthma and migraines).


White kidney beans can help you lose weight!

This is due to their high protein and fiber content  as well as their ability to produce alpha-amylase inhibitors, which are known to slow down the absorption of carbs, which reduces the amount of fat your body stores as energy for later.

White kidney beans also rank low on the Glycemic Index. This is important because low GI foods do not trigger blood sugar spikes which helps keep cravings (especially for carbs and sweets) at bay, while also lowing your risk for heart disease and adult onset diabetes.


 They increase your brain power, too.

White kidney beans are loaded with thiamin (vitamin B1), which is critical for brain cell and cognitive function. Thiamin is needed to synthesize acetylcholine, which is an important neurotransmitter that is essential for memory. In fact, a lack of acetylcholine is a proven and significant contributing factor in age-related mental impairment like senility and  Alzheimer’s disease.


White kidney beans are also a good source of energy.

A serving of white kidney beans provides 38% of your daily value of manganese and 21% DV of iron. Manganese helps in the production of enzymes that are used to turn protein and fat into energy. Iron is used to make hemoglobin, which brings oxygen to your cells. A lack of iron will cause anemia, and can you guess the biggest symptoms of anemia?  Physical weakness and exhaustion.


So let’s get some white beans in our bellies, OK?

You will be happy to know that white kidney beans are great to cook with as they easily absorb flavors and give a delicious texture to your meal.

Since we are not all 4 star chefs, here is a white kidney bean recipe that is healthy, easy and also delicious! (Taken from, with a few of my personal changes added.)

Italian White Bean ChickenItalian White Bean Chicken

You will need:

  •    2 clove garlic, sliced
  •    2 skinless, boneless chicken breast halves
  •    2 zucchinis, sliced
  •    1 (15.5 ounce) can white kidney beans, drained
  •    1 roma tomato, chopped
  •    5 fresh basil leaves
  •   Black pepper and salt to taste


  • Prepare a skillet with some extra virgin olive oil and place over medium heat.
  • Cook the garlic in the skillet until browned, remove and set aside.
  • Add the chicken and cook until slightly browned, about 3 minutes per side.
  • Stir the zucchini and white beans into the skillet; cover and cook about 3 minutes.
  • Scatter the tomato over the dish; cover again and cook another 2 minutes.
  • Add garlic back to pan, cover and cook 2-5 minutes longer.
  • Add the basil leaves and cook 1 minute more, or until chicken is no longer pink in the middle.
  • Season with salt and black pepper to serve.


Make it a goal to add white kidney beans to at least one meal a week to capitalize on their health benefits, as well as all the delicious meals that can be made with these tasty, healthy noms.

About modernhealthproject

Hi there! This is my little blog project where I am trying to learn more about health, wellness and living a balanced life, while also sharing a bit of my silly side as well. By "silly" I mean sarcastic. And by "a bit" I mean way too much. Sorry about that.♥ - Anna

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