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Organic white beans, also known as white kidney beans, are a legume cultivated using organic farming techniques, which means they are produced without the use of pesticides, herbicides, or synthetic fertilizers. This type of cultivation ensures a healthier product, environmentally friendly, and rich in nutrients, thanks to the use of fertile and sustainable soils.

Characteristics of organic white beans

Organic white beans are small, oval-shaped, and cream-colored. Their texture is smooth and creamy when cooked, making them very versatile in the kitchen. Thanks to their organic cultivation, they are not only free of chemical residues but also retain their natural flavor and nutritional value.

Nutritional value of organic white beans

Each 100 grams of cooked white beans provides:

Calories: 140 kcal

Protein: 9 grams

Carbohydrates: 25 grams (of which natural sugars: 1.1 grams)

Fiber: 6 grams

Fat: 0.5 grams

Vitamins: Especially rich in folate, vitamin B1 (thiamine), and small amounts of vitamin B6.

Minerals: High in iron, magnesium, phosphorus, potassium, and zinc.

Organic white beans are an excellent source of plant-based proteins, making them a key food for vegetarian and vegan diets.

Benefits of organic white beans

Source of plant-based proteins

• Organic white beans are an excellent alternative to animal proteins. Combined with grains like rice or quinoa, they provide complete proteins, essential for cell repair and growth.

Improves digestive health

• Thanks to their high fiber content, these beans promote intestinal transit, prevent constipation, and help maintain a healthy microbiota. Fiber also helps control cholesterol and blood sugar levels.

Regulates glucose

• White beans have a low glycemic index, meaning they release energy slowly and help maintain stable blood sugar levels. This is especially beneficial for people with diabetes or those looking to prevent it.

Supports the cardiovascular system

• The soluble fiber content, combined with nutrients like potassium and magnesium, helps reduce blood pressure, improve blood vessel elasticity, and decrease the risk of heart disease. They also lower LDL (bad) cholesterol and promote an increase in HDL (good) cholesterol.

Sustainable energy source

• The complex carbohydrates present in organic white beans are a long-lasting energy source, ideal for athletes or people with an active lifestyle.

Bone health benefits

• Calcium, magnesium, and phosphorus in organic white beans are essential for maintaining strong bones and preventing osteoporosis. In addition, folates contribute to cellular health and red blood cell production.

Nervous system health

• Thanks to their B vitamins content, such as folate and thiamine, organic white beans support the functioning of the nervous system and cellular energy production.

Weight control

• White beans are low in fat and high in fiber and protein, making them very filling. This helps control appetite and avoid hunger spikes, making them ideal for weight loss or maintenance plans.

Environmental benefits of organic cultivation

Organic white bean cultivation has a positive impact on the environment:

• Soil conservation: Crop rotation techniques and natural fertilizers are used to maintain soil fertility.
• Reduction of pollution: By not using chemical products, water and environmental contamination is avoided.
• Respect for biodiversity: Organic cultivation promotes a natural balance between beneficial plants, insects, and microorganisms.

How to consume and preserve organic white beans

Organic white beans are very versatile in the kitchen and can be used in a variety of recipes. Some ideas to include them