If you've been looking for that magic mixture of nutrients and bioactive compounds that could assist you in achieving your weight-loss goals, There is no one else like you. Americans consume more than 2 billion dollars per year on weight loss supplements.
The extract of the white kidney bean, commonly referred to as the Phaseolus vulgaris extract, also known as common bean extract, originates from the kidney bean of the white legume native to Central America and South America. The extract of white kidney beans is marketed as a weight loss supplement that reduces the absorption of starch from carbohydrates in food.
The extract blocks the action of alpha-amylase, the enzyme the body utilizes to breakdown carbohydrates. By stopping the enzyme, the body stops breaking down and absorption of starch from food items.
Health Benefits
The extract of white kidney beans is believed to have many health benefits, including weight loss, control of appetite, and reduction of abdominal fat. While promising research suggests that this extract could assist with weight loss, more research is required. Here's the essential information about the possible health benefits of the extract of white kidney beans.
Weight Management
According to the Office of Dietary Supplements, there is evidence to suggest that the white kidney bean extract can aid in weight loss and decrease body fat. However, the methods used in research to evaluate these supplements as a way to aid weight loss are not consistent.
A review article from 2020 published in Nutrients reviewed the evidence supporting the claim that the extract of white kidney beans helps with weight loss. The authors of this study found that the dietary supplement might help promote modest weight loss of around 5 pounds in 30 to 90 days. The review also revealed that the supplement was most effective when paired with a high-carbohydrate diet.
A study published in 2020 in Food Science and Nutrition also observed that the addition of White kidney bean extract increased weight loss for a group of overweight individuals more than a placebo.
The participants received 2,400 milligrams of extracts from white kidney beans before each meal or a placebo for 35 consecutive days. After 35 days, those who took the supplements lost around 5 pounds, whereas those who took the placebo lost approximately one-half a pound.
Glycemic Control
Carbohydrates are an important nutritional component found in foods such as fruits, grains, vegetables, and beans. Your metabolism breaks carbohydrates down to glucose, also known as blood sugar. This serves as the primary supply of fuel for your body's cells.
Certain kinds of carbohydrates are less broken down than others, which can cause a spike in blood sugar. These are called high-glycemic food items. Rapid blood sugar spikes result in the body releasing more insulin, a hormone produced by the pancreas to help remove sugar from the blood and into the cells.
If a person consumes more carbs than they can utilize as energy or storage to use later and storage, they are stored as fat. Extracts of the white kidney functions by stopping the enzyme that breaks carbohydrates into glucose in digestion. A review study conducted in 2011 showed that supplementing with extracts of white kidney beans helped reduce blood sugar spikes due to a decrease in the absorption of carbohydrates, thus reducing the effects of glycemic.
The researchers suggest that by reducing the effect of glycemics in foods that are high in glucose, the extract of white kidney beans can help to prevent an increase in insulin levels in the blood, thus reducing the chance of developing insulin resistance, which can be a trigger for the development of type 2 diabetes, also known as diabetes mellitus.
Reduction in Abdominal Fat
Abdominal fat, also referred to as visceral fat, surrounds the vital organs of the abdomen cavity. Abdominal fat accumulation is linked to chronic conditions like type 2 diabetes, liver disease, and high blood pressure.
It's not known if supplementing with the extract of white kidney beans can reduce abdominal fat or not. In the 2020 clinical study, the researchers observed an increase in subcutaneous fat and waist circumference after the 35-day course of treatment.
However, the studies included in the 2020 review showed mixed results. In addition, both reviews in 2011 and 2010 found that the supplementation with White kidney bean extract did not impact hunger, appetite, or energy levels.
Reduce Risk of Cancer
No evidence shows white kidney bean extract lowers the chance of developing cancer. However, this claim could be linked to the health advantages of regular beans. This means that it is not the extract but rather the entire bean.
A systematic review in 2021 and a meta-analysis of clinical and random controlled studies published in Nutrients examined the health benefits of regular beans. Regarding reducing cancer risk, the authors of this review claim that there's no evidence to back these claims.
Possible Side Effects
During clinical studies, the white kidney bean extract did not cause serious adverse side effects. However, the long-term effects are undetermined. Potential side effects of extracts of white kidney beans include nausea, headaches, gas, and constipation.
Most of the digestive adverse effects stem from the supplement's ability to block digestibility and the absorption of carbohydrates found in the stomach and small intestine. Even with these adverse side effects, most participants in clinical studies took the supplements made of white extract well, even in high dosages.
Dosage and Preparation
There is no prescribed dose for the extract of white kidney beans. However, clinical studies have used dosages ranging between 445 milligrams and 3000 milligrams per day. White kidney bean extract is available in capsules and powdered forms. Look over the Supplement Facts label for dosage and preparation guidelines.
For instance, some labels recommend taking 2 capsules (1,000 milligrams) daily or 3/4 teaspoons (1,500 milligrams) daily before meals. Drink water. Before adding any supplement to your diet or routine, consult your physician.
What to Look For
It is important to note that the Food and Drug Administration (FDA) does not regulate supplements for dietary use for their safety or effectiveness as it regulates medications.7 It's the responsibility of the supplement manufacturer to demonstrate that their product is safe before it is made available to the public.
To ensure your safety, search for supplements with reliable third-party labels, such as those from the U.S. Pharmacopeia, NSF International ConsumerLab, or NSF International. This will help you ensure that you're getting the right evaluated supplement.
It is also important to carefully study the ingredients in your supplement, including those that are active. Supplements that contain active components may have physical effects on your body and could cause adverse reactions or interactions with other supplements or medications.
Do not take any dietary supplement that claims to aid in alleviating symptoms or curing an illness. According to the FDA, it's not legal for supplement makers to promote their product as a cure or remedy for any condition.
It's also important to know that the extract of white kidney beans can remove amylase inhibitors from the bean. Therefore, you might wonder whether eating the bean could hinder carbohydrate digestion, just as the supplement can.
A 2017 article published in the Journal of Food Science and Technology explains that cooking and souring common beans can significantly reduce levels of amylase inhibitors. The study revealed that soaking kidney beans in white reduces amylase inhibition by five percent to 10 percent. In addition, cooking can reduce the inhibitor by 80% to 93%.