White beans · cooked

For 100 g of cooked white beans, you get roughly 124 kcal, 8 g of protein, 17 g of carbohydrates, 0.6 g of fat and 7 g of fibre. It is a very balanced profile: plenty of slow-digesting carbohydrates, a respectable protein intake for a plant food, almost no fat and a remarkable amount of fibre. About 25% of the calories come from protein and more than 50% from complex carbohydrates that release their energy gradually.

A portion of 200 g cooked, a reasonable deep plate, brings about 250 kcal, 16 g of protein, 34 g of carbohydrates and 14 g of fibre. That last figure alone represents half of the daily recommendation. For a lifter, this means a meal that feeds the muscles, fills the stomach and avoids late-afternoon cravings, all at a modest calorie cost compared with the same quantity of cooked rice or pasta.

The protein in white beans is rich in lysine but low in sulphur-containing amino acids, like that of most legumes. Cereals, on the contrary, lack lysine and contain more methionine. By eating beans with rice, semolina, whole-wheat bread or pasta over the same day, not necessarily in the same meal, you get a complete amino acid profile, comparable to an animal source for muscle protein synthesis.

With 8 g of protein per 100 g, white beans do not replace a portion of meat or fish on their own, but they easily raise your daily total. Two large portions in a day add 25 to 30 g of protein. For a vegetarian or flexitarian diet, they are a cornerstone, to be combined with tofu, eggs, dairy and grains in order to aim for 1.6 to 2 g of protein per kilo.

With 7 g of fibre per 100 g, white beans are among the richest everyday foods in fibre. Part of their starch is resistant: it is not digested in the small intestine, it ferments in the colon and feeds the good bacteria. The result is a low glycaemic index, a slow rise in blood sugar and stable energy for several hours, ideal before a long workout or to avoid energy slumps at work.

This fibre richness also explains their filling power: you eat fewer calories without feeling hungry. The downside is possible bloating, due to the fermentable sugars in legumes. To limit it, increase amounts little by little, rinse canned beans well, discard the soaking water of dried beans and chew slowly. A little cumin, fennel or bay leaf in the cooking water also helps many people.

White beans are an excellent source of folate, iron, magnesium, potassium, phosphorus and manganese, as well as vitamin B1. They also bring a not insignificant amount of calcium for a legume. Magnesium supports muscle contraction and sleep quality, potassium contributes to fluid balance and blood pressure, and iron is essential for oxygen transport, therefore for your endurance.

Their iron content is interesting, but plant iron is absorbed less well than iron from meat. To improve absorption, combine your beans with a source of vitamin C: tomato, bell pepper, lemon, fresh parsley. Conversely, avoid drinking tea or coffee with the meal, as tannins reduce absorption. Soaking and cooking also lower phytates, which releases minerals better and improves their bioavailability.

When bulking, white beans are a practical ally: at 124 kcal per 100 g, a big 300 g portion gives you nearly 370 kcal, 24 g of protein and 51 g of carbohydrates for an almost nil fat budget. They advantageously replace part of the rice or pasta, with more fibre and minerals. Add olive oil, grated cheese or meat to raise the calorie density of the meal.

When cutting, they are even more useful: their combination of fibre and protein prolongs fullness and helps you hold a calorie deficit without suffering. Replace part of your starches with beans to eat a larger volume at equal calories. Serve them in a cold salad with tuna in water, in a thick soup or alongside poultry. Just watch out for ready-made commercial preparations, often high in sugar and salt.

Dried white beans should be soaked for 8 to 12 hours in plenty of water, then rinsed and cooked for 60 to 90 minutes depending on the variety, until tender throughout. Never cook them at low temperature: raw or undercooked beans contain lectins, notably phytohaemagglutinin, which can cause nausea, vomiting and abdominal pain. A full rolling boil of at least 10 minutes destroys these compounds, which is why you should not use a slow cooker at low temperature without boiling first.

Canned or jarred beans are already cooked and convenient: rinse them under clear water to remove part of the salt and fermentable sugars. You can also cook a large batch of dried beans on Sunday and freeze them in 200 g portions, which costs much less. Once cooked, they keep three to four days in the fridge in an airtight container and up to three months in the freezer.

The first mistake is choosing white beans in sweetened tomato sauce or fatty ready meals, which turn a healthy food into a calorie-dense dish. Read the label: plain canned beans should only contain beans, water and a little salt. Another frequent mistake is eating large quantities at once without any habit, which causes digestive discomfort and wrongly discourages you from continuing.

Finally, do not rely solely on beans to reach your protein goal, and remember to spread them over the day: a bean-heavy meal before an intense workout is not ideal because of the fibre. Keep them rather for lunch or dinner, and before the session favour a lighter carbohydrate source that is easier to digest, such as a banana, white rice or a rice cake.