White Kidney Beans
Snapshot
White Kidney Beans (Phaseolus vulgaris) are a botanical source of phaseolamin and resistant starch, used to support healthy carbohydrate metabolism, digestive balance, and weight management.
What is White Kidney Beans?
White Kidney Beans are the seeds of the common bean (Phaseolus vulgaris), often standardized for phaseolamin—a natural α-amylase inhibitor—and high levels of resistant starch to slow carbohydrate digestion.
Where It Comes From
Cultivated worldwide, white kidney beans are harvested at maturity, de-hulled, and processed into flours or extracts. Phaseolamin-rich extracts are obtained via water extraction and spray-drying.
Key Nutrients & Compounds
Provides phaseolamin (5–8% in extracts) to inhibit α-amylase activity; resistant starch (type 1 and 2) that escapes digestion to act as prebiotic fiber; along with lectins and oligosaccharides.
Health Benefits
White Kidney Beans support post-prandial blood glucose control by reducing starch breakdown; promote satiety and caloric reduction; aid healthy body weight management; and feed beneficial gut microbiota through resistant starch.
Recommended Dosage
Extracts: 500–3,000 mg phaseolamin per day, taken before starch-containing meals. Flour or powder: 10–20 g mixed into foods, delivering 5–10 g resistant starch per serving.
How to Use It
Take extract capsules 15–30 minutes before meals rich in carbohydrates. Incorporate bean flour into baking or smoothies to increase fiber and resistant starch content.
Who Should Use It?
Individuals seeking to moderate carbohydrate absorption, manage weight, or support healthy blood sugar levels; suitable for those including pulses in a balanced diet.
Possible Interactions or Cautions
May cause mild gastrointestinal discomfort—gas or bloating—from undigested starch or lectins; start with lower doses and increase gradually; avoid raw bean extracts due to potential lectin toxicity.
Final Thoughts
White Kidney Bean extracts and flours offer a natural means to support carbohydrate metabolism, satiety, and gut health, making them a valuable tool in nutritional strategies for metabolic balance.
Scientific Studies
Udani JK, Singh BB, Madsen DC. Blocking carbohydrate absorption and weight loss: a clinical trial using phaseolamin™. Altern Med Rev. 2004;9(1):63–69.
Kupelnick B, et al. Carbohydrate blocking with Phaseolus vulgaris extract in weight loss management: a systematic review and meta-analysis. J Obes. 2010;2010:898698. https://doi.org/10.1155/2010/898698
Whitehead A, et al. Resistant starch improves insulin sensitivity in metabolic syndrome. Diabetes Care. 2003;26(8): 2005–2010. https://doi.org/10.2337/diacare.26.8.2005