Page 56 - Diabetes

WHITE BEANS

Packed with a nutritional punch that’s hard to beat,
white beans are a healthy option for everyday meals

By Julia and Paul Wynn

ouldn't you want to add more foods high in pro- grams) than any other white bean. White kidney beans, also
Wtein, low on the glycemic index and high in vitamin known as cannellini beans, have a meatier feel and retain
content with tons of fiber and great versatility to your their shape and texture, making them perfect for soups
diet? This magic food is the simple white bean, considered like minestrone, stews and chili. Great Northern beans have
a superfood—like all beans—by the American Diabetes a mild, nutty flavor and retain a firm flesh after cooking.
Association. White beans are packed with folate, vitamin They take on the flavors of the food they are cooked with so
B1 (thiamin), potassium, magnesium and iron. It’s an they can be used in a wide variety of dishes. Including Great
easy bean to cook with and can be a healthy substitute Northern beans is an excellent way to subtly boost the fiber
for the type of starch in potatoes. and nutrients in a dish without changing the flavor.
“Because of their color and texture, white beans are a
better substitute for potatoes than split peas and lentils,” Plentiful varieties
says Jennifer Stack, MS, RDN, CDE, associate professor at Lima beans are perhaps the most well-recognized
the Culinary Institute of America and author of The Diabetes and frequently used white bean. They go by several names
Friendly Kitchen. in different parts of the United States. Baby lima beans, also
There is a large variety of white beans, each adding not called butterbeans, are creamy with a buttery texture. They
only a protein- and fiber-packed punch, but also with their have more starch than other beans, but they pair nicely with
own unique taste and texture, added Stack. simple herbs or spices and are a staple in succotash recipes.
The navy bean has a mild flavor and lends itself well Large white lima beans, also known as Fordhook beans, Shutterstock/SunnyMeansSixteen
to dips and thickening soups or stews when pureed. Best are a fantastic substitute for potatoes. Heirloom beans like the
of all, the navy bean provides more fiber per half cup (7 Calypso and Snowcap beans are known for their potato-like
54 March/April 2018