White Kidney Bean Extract for Weight Loss: What Science Says

Beans are an excellent addition to a healthy diet due to their high levels of protein and fiber. White kidney bean extract has recently become popular among conscious individuals seeking weight management.

This natural supplement has been promoted as a carbohydrate blocker, which potentially reduces the absorption of sugars, leading to lower calorie intake and weight loss. Here, we review the recent research studies and discuss the potential benefits to help you make informed decisions about incorporating it into your daily routine.

What is white kidney bean extract?

White kidney bean extract is obtained from one species of Phaseolus vulgaris L. This type of kidney bean, also known as common beans, originates from South American countries and is currently cultivated worldwide.

White kidney bean extract contains molecules that are carbohydrate digestion inhibitors. Because of that, it is frequently marked as a natural product to support weight loss, especially when combined with a low-calorie diet and regular exercise.

Nutrition facts

The nutritional value of kidney beans is high, as they are rich in protein, fiber, and minerals. Thus, the extract is a potentially nutritious ingredient that might be incorporated into the diet.

Apart from protein and fiber for weight loss, the extract contains active components called alpha-amylase inhibitors, which reduce the digestion and absorption of carbohydrates, which might be beneficial for weight loss.

Can white kidney bean extract help with weight loss?

White kidney bean extract has become popular due to its potential effects on weight loss. Several mechanisms might be responsible for these benefits. White kidney bean extract is a source of three types of alpha-amylase inhibitors. These molecules, with a similar structure to lectins, interact with an enzyme responsible for breaking down carbohydrates from foods into simple sugars. Because of that, this supplement might slow down carbohydrate digestion and absorption.

The alpha-amylase inhibitors present in the supplement might also be beneficial for blood sugar regulation. By slowing down carbohydrate absorption, they might be helpful in reducing glucose spikes after meals, providing a more gradual release of glucose to the bloodstream, leading to fewer cravings and energy crashes.

White kidney bean extract is also a good source of plant-based protein, containing between 23–27% of protein by weight. This, combined with a high amount of fiber, might help to promote a feeling of fullness, reducing the urge to eat more. Because of these properties, white kidney bean extract might provide certain benefits for weight management.

Various clinical studies have assessed the effectiveness of white kidney bean extract. A review published in Nutrients summarized that the average weight loss for participants taking the supplement was -2.8 kg compared to placebo, with an average intake of the supplement between 28 and 84 days. Similar findings were reported in Scientific Reports, where supplementation between 700 mg and 1,000 mg of white kidney bean extract for 12 weeks resulted in weight and fat loss and a reduction in waist size among participants with obesity or moderate obesity.

Toxicity and safety

Kidney bean extract is generally safe to consume, and most clinical trials have not reported any severe adverse effects. Potential side effects are usually associated with overconsumption, leading to similar symptoms as in the case of other dietary supplements. These include gastrointestinal issues such as gas, bloating, diarrhea, or stomach pain. However, you should always consult with your healthcare provider prior to starting any supplement, as they are able to provide you with advice based on your health history.

It is important to understand the difference between white kidney extract and raw kidney beans. The latter contains a toxic compound called phytohaemagglutinin, which breaks down during cooking. However, consuming undercooked beans might lead to severe digestive issues and health risks. The process of preparing white kidney extract eliminates this harmful substance, making it safe for consumption.

Strategies for long-term weight management

The white kidney bean extract and other supplements might be helpful in providing a short-term solution to manage obesity or overweight. However, if you are searching for long-term effects for weight management, it is important to combine supplements with other health and wellness practices. You might follow the following tips:

• Consult with a healthcare provider. If you are starting your weight loss journey, it is always good to talk to a healthcare professional, such as a doctor or a dietitian. They can help you determine the causes of excessive body weight, assess your health condition, and propose the appropriate strategy accordingly.
• Incorporate a balanced and nutrient-rich diet. Focus on including whole and unprocessed foods, such as lean proteins (e.g., chicken, turkey), whole grains (e.g., oats), healthy fats (e.g., avocado, nuts), fruits, and vegetables. You might include various types of beans, such as black beans, pinto beans, or navy beans, as they are a great source of dietary fiber.
• Stay hydrated. Drinking plenty of water is important, as thirst can often be mistaken for hunger. Incorporating enough water into your routine will also support your digestive health.
• Exercise regularly. Incorporating exercise into your daily routine is a helpful strategy for long-term weight maintenance, which also provides benefits to your cardiovascular health. Aim to combine various types of exercises, including aerobic activities (e.g., walking, jogging), strength training (e.g., lifting weights), and stretching.
• Manage your stress. Stress is an important factor that might lead to emotional eating. You might consider incorporating mindfulness practices, such as yoga or meditation, into your daily routine, which may help you stay on track with your weight goals.

Final thoughts

If you are starting your weight loss journey, you might consider incorporating white kidney bean extract into your routine. This supplement is a good source of plant-based protein and fiber, which may add nutritional value to your diet and may help regulate blood sugar levels and carbohydrate absorption.

It is worth remembering that taking weight loss supplements shouldn’t be the main strategy for losing weight but rather serve as potential support. Weight management should encompass healthy practices such as a balanced diet, regular exercise, and adequate sleep.