Kidney Beans 101: Nutrition Facts and Health Benefits

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Several environmental and health advantages come with kidney beans.

When boiled, kidney beans are reddish-brown and have a mild flavor. In addition to other vital nutrients such as complex carbs and fiber, the beans are rich in folic acid, calcium, carbs, fiber, and proteins, all of which are required for the body's healthy functioning.

Nutrition facts about kidney beans

The U.S. Food and Drug Administration provides the following nutritional data for half a cup (90 grams) of red kidney beans cooked without added salt or oil.

Table. The nutritional content of kidney beans (90 grams) Nutrient Amount Calories

113.5

Fat

0.5 grams

Salt

198 mg

Carbohydrates

20 grams

Fiber

6.7 grams

Sugars

0.3 grams

Protein

7.8 grams

Carbs

Relatively low in calories and high in fiber, kidney beans are a good source of complex carbohydrates. Kidney beans include three types of carbohydrates.

Starch makes up most of the carbohydrates in kidney beans. Starch gives the body immediate energy. A minor amount of naturally occurring sugar is present in kidney beans.

In kidney beans, fiber makes up the remaining carbohydrates (more than six grams in a half-cup serving). Fiber promotes fullness, lowers blood sugar changes, and enhances digestive health.

The glycemic index (GI) of kidney beans is about 24. As a guide, low-glycemic foods are those having a GI of 55 or lower. Food with a lower GI prevents spikes in blood glucose levels. 

Facts

Kidney beans are a naturally low-fat food because a serving size of half a cup contains less than one gram of fat. That little bit of fat is primarily made up of monounsaturated and polyunsaturated fatty acids, which are good for you.

Proteins

Kidney beans have almost eight grams of plant protein per half-cup serving. Because of this, it is a preferred protein source for many vegans and vegetarians.

However, kidney beans don't contain all the essential amino acids. Eat a variety of whole grains, legumes, or seeds throughout the week.

Vitamins and minerals

A 100-gram portion of cooked kidney beans, or slightly more than half a cup, provides 33 percent of your daily requirement for folate. Along with contributing to increased red blood cell synthesis, this B vitamin has numerous health advantages. Additionally, thiamin (11 percent of your daily needs) and smaller levels of vitamin K (10 percent), vitamin B6 (6 percent), vitamin C, riboflavin, niacin, and pantothenic acid are all present in the same serving.

• Phosphorus (14 percent) and manganese (22 percent) are two minerals found in kidney beans. Manganese is a vitamin that regulates the neurological system and enhances bone and brain health.
• Additionally advantageous are copper (11 percent), potassium (12 percent), magnesium (10 percent), and iron (12 percent).

Health benefits of kidney beans

Vitamins including vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K are all present in kidney beans. They include bioactive substances, which support healthy metabolism regulation.

• Prevent cancer:
  • Kidney beans help lower the risk of some malignancies, including colon and pancreatic cancer. It's because kidney beans are rich in fiber and that has a role in the prevention of intestinal cancer. 
  • According to a study, kidney beans may lower the risk of colorectal polyps when consumed regularly by improving gut health and sustaining gut-friendly bacteria. In addition, some studies report that eating kidney beans may lower the risk of pancreatic cancer.
• Prevent diabetes:
  • Kidney beans include bioactive substances such as phenolics, anthocyanin, resistant starch, and other elements that work as antioxidants and cell rejuvenators and help prevent the onset of diabetes.
  • Red kidney beans lower blood glucose levels after meals when they are substituted with foods high in carbohydrates. It was the outcome of a study including people with and without diabetes. Consuming kidney beans may significantly reduce the risk of having diabetes later in life.
• Regulate metabolism:
  • The chemical process known as metabolism takes place within bodily cells. These processes are regulated by particular proteins. For instance, it transforms the food you consume into energy, enabling you to move, think, and develop.
  • Kidney beans considerably control metabolism by modulating the blood's glycemic index. Additionally, the fiber in kidney beans supports a healthy metabolism.
• Weight management:
  • The research found that people who ate beans four times per week lost more weight than those who didn't.
  • Many people follow a low-carb diet to replace carbohydrates with foods high in fiber and protein, such as kidney beans. You will feel satisfied and stay full for a long time because of the high fiber content. The body consequently requires less food consumption. Additionally, the high protein content satisfies the body's need for energy.
• Good source of dietary fibers:
  • Dietary fiber help with bulking of stools. Fiber helps with satiety and sustenance of the intestinal microbiomes.
• Improve memory:
  • Kidney beans include vitamin B1, which is essential for optimal cognitive function. A neurotransmitter, acetylcholine, is produced from vitamin B1. Additionally, it promotes focus and memory and guarantees optimal brain function. Additionally, a study reports that it lessens the negative effect brought on by conditions such as dementia and Alzheimer's disease.

Potential side effects of kidney beans

Kidney beans that have not been boiled contain lectins and phytohemagglutinin, which may be harmful to intestinal health. As a result, it could result in nausea, bloating, and diarrhea. Soak them overnight and fully cook kidney beans before consuming them, if necessary.

Antinutrients such as phytates included in kidney beans reduce the nutritional value of other foods. Additionally, some substances, such as protease inhibitors and starch blockers, may impede digestion by deactivating several digestive enzymes. However, you may easily get rid of these substances by simply soaking the beans before boiling them.

Furthermore, because they have been cooked and sterilized before canning, canned kidney beans are safe to eat.

How to prepare

Rinse the dried kidney beans to get rid of any dust or dirt before cooking. Take out any broken or cracked beans. Soak all night in chilly water.

Add three glasses of boiling water to one cup of beans. Although cooking time will depend on your preferred taste and texture, simmer for at least 30 minutes.

Kidney beans increase the flavor and nutrients of your favorite soup, stew, or salad dish. Just add a few of the beans. Additionally, if you have a kidney bean recipe but are out of the original beans, you may easily substitute pinto beans or black beans for kidney beans (and likewise, if you have a supply of kidney beans).

Conclusion

Several environmental and health advantages come with kidney beans. By controlling the glycemic index, lowering cholesterol, and having weight loss effects, kidney beans help lower the risk of colon and pancreatic cancer. In addition, replacing meat with kidney beans can help the environment in the long run by lowering the carbon footprint.

Kidney beans can be prepared and consumed in a variety of ways. Kidney beans can be used in many different dishes, from a hearty pasta soup to a tasty dessert.

These are additionally cost-effective, environmentally friendly, and commercially available all year long. Therefore, including kidney beans in your diet will make a difference in your life.