White beans like cannellini and navy beans contain a group of compounds called alpha-amylase inhibitors. As the name suggests, these plant chemicals work to inhibit the enzyme alpha-amylase which is responsible for breaking down complex carbohydrates into simple sugars. Supplements containing white bean extract claim to help “block carbs” from being absorbed thanks to this mechanism of action. But is there solid evidence that taking these supplements with meals truly reduces the digestion and absorption of carbohydrates to assist weight loss? Let’s objectively examine the research.
How White Bean Extract Works
Beans like pinto, navy, and cannellini beans contain alpha-amylase inhibiting compounds - the most studied being phaseolamin. Animal and cell studies show phaseolamin works as a “starch blocker” by preventing the alpha-amylase enzyme secreted in saliva and the pancreas from turning complex carbs from starch and glycogen into maltose, then the simple sugar glucose.[1]
By slowing the digestion of large carbohydrates, phaseolamin allows fewer carbs to be broken down into glucose and absorbed through the intestinal wall. Instead, these undigested carbohydrates continue to transit through the digestive tract.
This potential mechanism provides the weight loss premise for carb-blocking supplements containing standardized white bean extracts. But what does the clinical evidence report? Do carb blockers live up to claims for aiding blood sugar control or weight loss?
Evidence for Carb and Sugar Blocking Effects
A handful of human studies have examined whether white bean extracts truly demonstrate carbohydrate-blocking effects by assessing impacts on post-meal blood sugar and insulin when taken before a carbohydrate-heavy meal:
In a 2008 trial, subjects taking a dose of 445 mg white bean extract 30 minutes before meals for 12 weeks had lower post-meal blood sugar compared to the placebo group.[2]
Another study in 10 healthy adults found 1000 mg of white kidney bean extract taken before a carbohydrate-loaded meal suppressed post-meal sugar spikes by over 20% compared to no supplement use.[3]
Similarly, a trial in 12 obese individuals showed that 3 grams of white bean extract taken daily lowered 2-hour post-meal glucose and insulin progressively over 4 weeks compared to the control group not taking supplements.[4]
So evidence from a few small, short-term studies indicates white bean extracts can help slow sugar absorption and reduce the blood sugar spikes that follow intake of high glycemic index meals when taken consistently at an adequate dosage.
For Weight Loss and Fat Reduction
Due to lowering post-meal glucose, white bean extract supplements are also claimed to enhance weight loss and fat reduction - but does the clinical evidence concur?
A 2016 meta-analysis of 8 qualified randomized controlled trials with 379 subjects total found that those taking white bean supplements for 4 to 12 weeks lost 2.37 more pounds on average and reduced body fat percentage by over 20% more compared to control groups not taking white bean extract.[5]
Another review of research through 2010 concluded that white bean extract modestly but reliably enhances weight loss over 2 to 12 weeks of use compared to placebo groups, with positive impacts increasing over time.[6] Most studies used Phase 2 or PhaseLite specific standardized supplements.
When incorporated into calorie-controlled diets for weight loss, white bean extract does appear to provide a small yet statistically meaningful improvement in fat loss results in multiple studies - likely owing to better blood sugar control.
However, not all trials demonstrate weight loss benefits. A study in 44 patients trying to lose weight while taking statins over 6 months found that 1000 mg of PhaseLite bean extract daily did not enhance weight or fat reduction compared to placebo.[7]
So while white bean extracts show promise for amplifying fat loss, there needs to be additional research on larger diverse populations over longer periods to conclusively verify weight loss efficacy.
On Gastrointestinal Effects
Due to decreasing carbohydrate absorption into the bloodstream, common sense suggests unabsorbed starches could increase risk for intestinal issues like gas, bloating, or diarrhea when taking carbohydrate blockers.
Yet studies find white kidney bean extract tolerated well overall at typical doses of 500-3000 mg daily, with minimal differences in digestive side effects between bean extract and placebo groups when taken for 2 weeks up to 6 months.[5],[7],[8]
Mild gastrointestinal distress only appears elevated at higher single doses of 3-5 grams taken all at once compared to placebo.[4] So while bean extracts don’t completely block all carb absorption, they don’t seem to commonly trigger intestinal problems either at lower divided doses with food. More data could provide greater clarity, however.
Small clinical studies report white bean extracts like Phase 2 can help modestly lower blood sugar spikes when taken before high-carb meals. This blood sugar-controlling effect likely underlies the slight enhancement seen with weight and fat loss in multiple trials. Yet some studies find no measurable improvements in body composition either. And though they block some carb absorption, bean extracts surprisingly don’t seem to commonly worsen gastrointestinal issues.
So white bean extract supplements may provide small useful benefits for better glycemic control and assisting fat loss. But high-quality data on larger, more diverse populations evaluating truly long-term impacts for safety and efficacy is still needed. For those currently struggling to manage blood sugar or lose excess body fat, discussing potential benefits vs unknown long-term risks with your healthcare provider can help determine if trying bean extract supplements is appropriate.
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References:
[1] Obiro WC, Zhang T, Jiang B. The nutraceutical role of the Phaseolus vulgaris alpha-amylase inhibitor. Br J Nutr. 2008;100(1):1-12.
[2] Celleno L, Tolaini MV, D'Amore A, et al. A Dietary supplement containing standardized Phaseolus vulgaris extract influences body composition of overweight men and women. Int J Med Sci. 2007;4(1):45-52.
[3] Vinson JA, Al Kharrat H, Shuta D. Investigation of an amylase inhibitor on human glucose absorption after starch consumption. Open Nutraceuticals J. 2009;2(1) 88-91.
[4] Udani JK, Singh BB. Blocking carbohydrate absorption and weight loss: a clinical trial using Phase 2 brand proprietary fractionated white bean extract. Altern Ther Health Med. 2007;13(4):32-7.
[5] Onakpoya IJ, Aldaas O, Terry R, Ernst E. The efficacy of Phaseolus vulgaris as a weight-loss supplement: a systematic review and meta-analysis of randomized clinical trials. Br J Nutr. 2011;106(2):196-202.
[6] Barrett ML, Udani JK. A proprietary alpha-amylase inhibitor from white bean (Phaseolus vulgaris): a review of clinical studies on weight loss and glycemic control. Nutr J. 2011;10:24.
[7] Thielecke F, Rahn G, Böhnke J, et al. Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study. Eur J Clin Nutr. 2010;64(7):704-13.
[8] Wu X, Xu X, Shen J, Perricone NV, Preuss HG. Enhanced weight loss from a dietary supplement containing standardized Phaseolus vulgaris extract in overweight men and women. J Appl Res. 2010;10(3):73‐79.
