Kidney beans are a type of bean (Phaseolus vulgaris) native to Central America and Mexico. They are used in a variety of traditional dishes and eaten either well-cooked or raw. Raw kidney beans contain substances harmful to humans, but properly prepared beans can be healthy for people with good digestive systems. The most common varieties of kidney beans are red, light red, pink, and white.
Kidney beans come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled. Kidney beans play an important role in Latin American and Asian cuisines and can be found in soups and stews around the world.
Kidney beans are loaded with fiber and protein, but they’re still very low in calories. And that makes them a perfect food to add variety to your diet.
Here is everything you need to know about kidney beans nutrition facts and health benefits.
Kidney beans, or red kidney beans, are similar in size to most other types of beans and can be easily swapped in dishes to replace black beans. Let’s look at these nutrition facts and the health benefits of this food.
The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
Protein: 8.7 grams
Carbs: 22.8 grams
Sugar: 0.3 grams
Fiber: 6.4 grams
Fat: 0.5 grams
Carbohydrates have been helping people increase their physical ability to exercise and sustain prolonged physical activity since the first low-carbohydrate diet was developed. The main contributor of carbohydrates to the overall calorie count of kidney beans is starch, in the form of amylose and amylopectin.
Carbs give you energy and are key for athletic performance. Kidney beans are a source of carbs. A 1/2 cup (100 grams) of this food contains 45 grams of carbohydrates. All but 2 grams of these carbs come from complex carbohydrates and the rest from simple carbs.
Kidney beans are true low-glycemic foods and rank very low on the glycaemic index (GI), which is a measure of how foods affect your rise in blood sugar after a meal. Bean starch has a more beneficial effect on blood sugar balance than many other high-carb foods. This makes kidney beans a good option for those with diabetes or insulin resistance who need to limit their intake of carbohydrates.
Red kidney beans are a good source of fiber. Fiber helps promote regular bowel movements and can also help reduce cholesterol. Kidney beans are a good source of free-radical fighting antioxidants and may play an active role in promoting weight management.
Kidney Beans are a good source of both resistant starch and alpha-galactosidase, which function as prebiotics. Prebiotics move through your digestive tract until they reach your colon, where they’re fermented by beneficial bacteria. The fermentation of these healthy fibers results in the formation of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, which are thought to lower blood cholesterol levels in humans and have anti-inflammatory effects.
Kidney beans are a protein-rich food. Kidney beans are great for people who are looking for alternative sources of protein. Protein is important for maintaining health and building muscles. Protein helps to repair cells and it also helps the body to produce hormones, enzymes, and other essentials. Protein is essential for muscle growth and development, tissue repair, and a strong immune system. This bean is a popular vegetable that is used in many recipes and eaten across the globe.
Kidney beans are one of the richest plant-based sources of protein. They contain various essential vitamins like folate and thiamine. In addition to vitamin K1 and K2, kidney beans are a source of antioxidants including anthocyanins, polyphenols, and tannins.
Vitamins and Minerals
Kidney beans contain significant amounts of several important vitamins and minerals. Kidney beans are rich in molybdenum, a trace element mainly found in seeds, grains, and legumes. Molybdenum is necessary for the normal formation of cartilage and bone. Beans also provide folate (vitamin B9), which is crucial in the production of DNA and healthy blood cells.
Iron: Kidney beans are a good source of iron. This is important as iron may not be well absorbed in individuals with Phytate problems.
Copper: Kidney Beans are a good source of copper, a trace element that is important for the prevention of heart disease, strokes, free radical damage, and arthritis. The best dietary sources of copper are organ meats (like liver), shellfish, fish, and nuts.
Manganese: Kidney Beans are one of the best plant-based sources of manganese. This essential mineral plays an essential role in the breakdown of body fats into energy making Manganese an essential mineral for athletes.
Potassium: Kidney Beans are a good source of potassium, eating kidney beans can help keep your heart healthy and this nutrient may have beneficial effects on heart health and cholesterol management.
Vitamin K1: Kidney Beans are delicious, healthy food. Kidney beans are also a good source of Vitamin K1- also known as phyllo Quinone and Vitamin B6, zinc, iron, and antioxidants.
Benefits of Kidney Beans
Control your Sugar Level
Kidney beans are high in fiber, protein, and slow-release carbs. This makes them a good choice for regulating blood sugar levels – especially post-meal when you need to moderate your rise in blood sugar. Research shows that eating beans along with other legume vegetables is linked to decreased insulin secretion and improved insulin sensitivity.
Kidney beans are rich in protein, dietary fiber, folate, antioxidants, and other nutrients. They have a low glycaemic load, which means that their effect on blood sugar after you eat them is relatively low. This makes them an ideal food to eat if you are concerned about insulin resistance or diabetes.
Improve your health and reduce your risk of many diseases by consuming kidney beans. These little nutritional powerhouses protect your heart, prevent digestive issues, relieve gas, and improve blood sugar balance along with other health benefits.
May Help in Weight loss Management
Kidney beans are a great source of protein, dietary fiber, and antioxidants. Kidney beans are linked to a lower risk of excess weight gain and obesity and contain a good amount of fiber that can help you to feel full longer and prevent overeating.
Kidney Beans are a low-fat source of protein and fiber and have many health benefits. This versatile bean can be eaten with almost any meal and may help support several weight-loss plans.
Kidney beans are often included in healthful eating and weight-loss programs because studies have shown them to be effective in contributing to weight loss, although it is not certain whether they produce these effects by helping stabilize blood sugar levels or by providing a feeling of fullness due to their fiber or protein content.
Raw kidney beans, along with related white bean types, are among the most widely studied antinutrients. Among the most active is a class of proteins called starch blockers. Studies show that the three main proteins inhibit the digestive enzyme alpha-amylase. Amylase facilitates the body’s digestion and absorption of carbohydrates (starches) in carbohydrate-rich foods like bread, pasta, and starchy vegetables like potatoes. Blocking alpha-amylase activity in white kidney beans means carbs are more slowly absorbed from your digestive tract, helping prevent spikes in blood sugar levels. This may improve glucose tolerance and insulin sensitivity
Prevent From Colon Cancer
Kidney beans are high in fiber, which is important for colon health. Research shows that fiber and other nutrients in kidney beans may help lower the risk of cancer.
Kidney beans contain both resistant starch and alpha-galactosidase, which are partially fermented by friendly bacteria in the colon. The formation of these compounds lowers your risk of colon cancer and provides a wide range of nutrients and benefits for overall health.
Kidney beans are loaded with diet-friendly fibers and a variety of nutrients, some of which have potential anticancer properties. Butyrate, one of the main SCFAs found in beans and other foods, promotes colon health and may reduce cancer risk, according to recent human studies.
While it is possible to enjoy the health benefits of kidney beans, some people may wish to limit their consumption due to the side effects.
Toxicity in Raw Kidney Beans
Kidney Beans are a nutritious food that is frequently consumed by people for health benefits. Kidney beans also contain high amounts of a toxic protein called Phytohemagglutinin.
Raw kidney bean toxicity occurs when eating kidney beans that haven’t been properly cooked by boiling for at least 10 minutes. Do not eat raw kidney beans without cooking.
Though kidney beans are a staple in many diets, they can be dangerous to humans and animals alike. When raw, the beans contain a toxin called Phaseolus vulgaris leukotoxin (PVL), which can cause nausea, vomiting, abdominal pain, diarrhea, headache, fever, and chills within 1 to 6 hours of consumption.
Antinutrients in Kidney Beans
Kidney beans are a good source of protein and starch, as well as vitamins, minerals, and fiber. Unfortunately, they can also contain adverse substances called antinutrients which can impair your body’s ability to absorb nutrients. While these substances may sometimes be beneficial, they are more likely to cause problems when kidney beans are consumed in high quantities. Antinutrients in kidney beans can impair their nutritional value and cause digestive problems. The main antinutrients in kidney beans are Phytate and the lectin Phytohemagglutinin (lectins).
May Cause Bloating and Flatulence
Some people avoid eating beans because these remarkable foods may cause gassiness, bloating, and flatulence. Several factors can contribute to the problem, but there are ways to minimize this typical side effect. One of them is simply soaking and sprouting dried beans before cooking them. Beans that are not soaked or sprouted can cause digestive problems for some people, because the gassy compound that gives them their characteristic flavor, Raffinose, is not very digestible unless the beans are fermented. The process of soaking, fermenting, and sprouting reduces this compound.
Cutting out high-FODMAP foods from your diet can help reduce symptoms of irritable bowel syndrome.
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