Cannellini beans, also known as white kidney beans, are known for their incredible health benefits. But can you take white kidney beans for weight loss?
Losing weight while embracing the natural way is the new trend in this modern era. Youths and fitness freaks are mostly relying on natural components to enhance their metabolic health for weight loss.
Although there are plenty of such supplements available, not all of them work equally for everyone. White kidney beans also is a popular natural source known for their effectiveness in providing satiety for long hours. Furthermore, it is also proven for active weight loss by employing other aspects of weight loss.
To simplify the hindrance, delve deep into the discussion about the role of white kidney beans in weight loss.
White Kidney Beans for Weight Loss
White kidney beans are highly nutritious and versatile legumes that can be an effective addition to your diet for weight loss. The natural legume has long been consumed in the Mediterranean region.
Here are some reasons why White Kidney Beans are popular for weight loss:
- White kidney beans contain a good amount of fiber, protein, and carbs which might help in weight loss.
- The legume also inhibits alpha-amylase, acting as a carb blocker that suppresses cravings.
- Research also notes the activity of white kidney beans in reducing visceral fat.
- White kidney beans can be consumed cooked or boiled with other veggies, but overconsumption for a long time can cause flatulence and bloating.
Studies reveal that white kidney beans inhibit the enzyme α-amylase and limit carbohydrate digestion and absorption. Additionally, it works as an effective attendant for balancing hormonal health to support weight loss.
Consuming white kidney beans to lose weight is effective as it contributes to plenty of healthy nutrients. Loaded with nutrients one serving (a half cup) of cooked kidney beans has only 112 calories. Further, it also provides about 23 percent of the daily recommended fiber intake.
White Kidney Beans Nutritional Value for Weight Loss
A half cup of boiled kidney beans provides:
- 20.2 grams of carbs – A significant amount of carb support your workout and fuel you with energy to go longer for maximum fat burn.
- 7.7 grams of protein – It encourages the recovery process and balances out the body’s protein needs.
- 5.7 grams of fiber – Helps in calorie control by curbing hunger and encouraging satiety.
Apart from that, it also contains the optimum daily value of Copper, Manganese, Iron, Magnesium, Vitamin K, Zinc, and Potassium. Also, it combines folate, thiamine, choline, and other B-complex vitamins.
Besides these nutrients, white kidney beans also contain some active compounds to support active weight loss.
Active Compounds and Their Work of Action
α-Amylase blockers, Phytohemagglutinin, Saponins, polyphenols, flavonoids, and phenolic acids are some other bioactive compounds of White kidney beans.
As per a study published in Plant Physiology, the α-amylase blocker found in white kidney beans is an active carbohydrate blocker that binds to the α-amylase enzyme and prevents the access of starch.
Phytohemagglutinin, on the other hand, is a lectin that binds to the intestinal lining and eventually suppresses appetite and hunger by decreasing ghrelin.
Saponins act as an antioxidant which also plays a significant role in weight loss, but it may cause late protein digestion.
Polyphenols, flavonoids, and phenolic acids, further help to keep the heart healthy to support your workout efforts for weight loss.
We got to know here that white kidney beans are good for weight loss but does it cause fat reduction too?
White Kidney Bean May Cause Fat Reduction
White kidney bean extract may also help in eliminating the excess fat stored in the body, losing body fat is one of the most tedious parts when it comes to weight loss. But being on a weight loss journey and combining legumes like white kidney beans in weight loss will help you with the fat reduction process.
In one study published in Food & Function, rats and mice who were fed medium and high doses of the extract showed higher concentrations of total SCFAs in the colonic contents. These are short-chain fatty acid (SCFA)-producing bacteria like Butyricoccus that help in obesity and related metabolic diseases.
Overall, it has been proven that white kidney supplementation may also help in reducing stored fat. Now, let’s check why kidney beans are the best for weight loss and why you should prefer them.
Why are Kidney Beans Best for Weight Loss? 5 Benefits
Eating white kidney beans for weight loss ensures that carbohydrate absorption is inhibited and prevented from being stored as fat. Apart from this, there are also certain factors about white kidney beans that support active weight loss.
#1. Affects Body Weight and Composition
White kidney beans have anti-obesity effects which promote their active role in weight loss. It does so particularly due to their ability to inhibit the enzyme alpha-amylase.
Alpha-amylase is responsible for breaking down complex carbohydrates into simpler sugars, which are then absorbed in the digestive tract. Thus, white kidney beans essentially slow down carb digestion.
#2. Support Gut Microbiota for Weight Loss
Animal studies suggest that white kidney bean supplementation can positively impact gut microbiota composition and diversity, potentially offering health benefits, especially in the context of high-fat diets and obesity.
#3. Appetite and Hunger
Curating hunger is the biggest enemy to deal with in the weight loss journey. With white kidney beans, users mentioned that it helps them suppress their appetite.
White kidney bean extract benefits by preventing the transformation of exercise-induced fat into new fat cells, ensuring that your efforts in physical activity yield more lasting results.
#4. Lowers Glycemic Index
As per white kidney bean weight loss reviews shared by users, they have mentioned that it helps in balancing their blood sugar levels too. White kidney beans are rich in components that help in blocking carbohydrates and starch functioning.
A study in Nutrition Journal concluded that the addition of white kidney bean extract to one’s diet led to weight loss and a reduction in blood sugar spikes through the inhibition of carbohydrate absorption, resulting in a decrease in glycemic index.
#5. Reduction in Abdominal Fat
These white beans are known to be an effective way to cut off visceral fat from the body. Further, it also supports the reduction of abdominal fat.
The research observed a notable reduction in weight gain and a decrease in visceral fat in mice following 98 days of per-day supplementation with 50 mg/kg of white kidney beans in conjunction with a high-fat diet, as compared to mice on a high-fat diet alone.
These were the significant benefits but are there any white kidney bean extract side effects?
Is White Kidney Beans Safe?
Scientifically there are no such side effects associated with white kidney beans supplementation. White kidney bean extract is generally considered safe when used as a dietary supplement or ingredient in moderation.
The inhibition of carbohydrate digestion and absorption leads to a change in the delivery of substrates to the gastrointestinal (GI) tract, affecting the composition and activity of the gut bacteria living in the GI tract.
This may increase methane, carbon dioxide, and hydrogen in the body which may cause bloating, diarrhea, and flatulence. These effects are typically related to the high fiber content in white kidney beans and the way they may impact the digestive system.
The results and the effectiveness may vary on the individual, so we always suggest consulting a healthcare professional before combining it into a diet.
Also, taking it in an appropriate dosage can help avoid bloating and digestive issues.
Many individuals also are not sure how to combine the supplement in the diet and what are the significant dosage. Some individuals also have concerns about when to take white kidney bean extract, so let’s find out the dosage details.
How to Take White Kidney Beans to Lose Weight?
Taking raw white kidney beans for an elongated period may cause some complications. It may be that you face some digestive issues. Raw husks of white kidney beans could be possibly unsafe because they contain a chemical called lectins.
To reduce the impact of the chemicals, you need to cook the beans as cooking destroys these chemicals. You can boil it and then toss it with other toppings or flavors to treat your palate with good taste and healthy food.
One can also replace it with a meal or can also combine it with a snack to satisfy instant hunger. The daily dose of combining White Kidney Bean Extract in the diet varies around 1500-3000 mg per day.
When to Take White Kidney Bean Extract to Lose Weight?
The best time we can suggest to combine white kidney bean extract to lose weight would be either in the morning or sometime during lunch. Some white kidney bean carb blocker reviews do suggest that you can consume the bean at any time of the day as it is a natural legume and does not contain any stimulants.
But if you consume them at night or right before bed, this is because kidney beans are high in fiber, and too much fiber before bed may cause indigestion.
This is because the body’s digestive system is still active during sleep, and consuming a large amount of fiber shortly before bedtime can increase the likelihood of digestive issues.
The best way to get the optimum amount of White Kidney Bean Extract with the diet is by taking a health supplement with White Kidney Beans as an ingredient.
Hunter Burn – Natural White Kidney Bean Extract Supplement
Hunter Burn is a safe and natural weight loss supplement developed to provide weight loss benefits. Burn by Hunter Evolve is a smart fat burner that helps your body balance out the calorie intake for significant weight loss.
The supplement combines all the naturally occurring components to deliver optimum Hunter Burn results. A total of 500mg of White Kidney Bean Extract is added to the blend to help individuals suppress their appetite.
It’s one of the best fat burners for men and supports ultimate fat-burning support naturally. All in all, Hunter Burn can be a one-stop solution for those who are looking for an effective way to shed pounds.
Till now, while discussing do white kidney beans help you lose weight you must have known the other aspects of the legume itself. So, let’s conclude the discussion with a quick recap.
Final Note
Overall, White Kidney extracts do help in losing body weight but it does not directly affect the fat-burning process. It does so by supplementing all the other aspects of weight loss. This includes balancing blood sugar and glucose levels, suppressing appetite, and others.
After knowing the white kidney beans benefits and their side effects you must have known how important it is for you to keep an eye on the dosage. Overdose may cause negative side effects and affect overall wellness.
To eliminate the risk, it’s better to incorporate natural pills that combine the optimum amount of white kidney bean extract for weight loss.