Red Kidney Beans

The kidney bean is a variety of the common bean (Phaseolus vulgaris). It is named for its visual resemblance in shape and colour to a kidney. Red kidney beans should not be confused with other red beans, such as adzuki beans

Nutritional Value of Kidney Beans

100g of kidney beans contain:

 

Protein – 7.7 g

Carbohydrates – 20.2 g

Starch – 2.0 g

Sugars – 0.26 g

Fats – 0.45 g

Fibre – 5.7 g

Water- 59 g

Minerals:

• Iron – 2.0 g
• Zinc – 0.9 g
• Calcium – 31g
• Potassium – 35.8g
• Magnesium – 37g

Top 5 Benefits of Kidney Beans

Benefits of Kidney Beans

Kidney beans contain various vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K. They also contain bioactive compounds that help in regulating metabolism and are beneficial for health.

For example, according to research studies, substances like phenolics, starch blockers, phytic acid, and anthocyanins are beneficial bioactive compounds.

1. Prevents Cancer 

Kidney beans help reduce the chances of certain types of cancers, such as pancreatic cancer and colon cancer. It is because kidney beans are fibrous and promote anti-cancerous effects in the gut. When these fibres pass to our colon, they are fermented by bacteria. It results in the formation of compounds, which reduce the risk of colon cancer.

A meta-analysis suggests that the regular intake of kidney beans also reduces the risk of colorectal polyps using a similar mechanism. Moreover, another study indicates that the intake of kidney beans may reduce the risk of pancreatic cancer.

2. Glycemic Control

Kidney beans have a low glycemic index value. It means that their consumption does not elevate blood glucose levels to a large extent in a short period. They have bioactive compounds like phenolics, anthocyanin, resistant starch and other factors which help protect against the development of diabetes and show antioxidant effects. 

Research shows that replacing carbohydrate-rich foods with red kidney beans helps reduce postprandial blood glucose levels. It was a result of the study on diabetic and non-diabetic participants. Furthermore, kidney bean intake may lead to a significant decrease in developing diabetes at a late age.

3. Regulates Metabolism

Metabolism is the chemical reaction in the body’s cells. Specific proteins help control these reactions. For example, it converts the food you eat into energy, which allows you to do everything from moving to thinking and growing.

By regulating the glycemic content of the blood, kidney beans significantly regulate metabolism. Also, the presence of fibres in kidney beans promotes a healthy metabolism.

4. Regulates Heart Health

Research suggests that the regular intake of kidney beans may help reduce the risk of cardiovascular diseases. It is because of the hypocholesterolemic properties of kidney beans. When used as a meat substitute, kidney beans prove pretty beneficial.

Australian research suggests that a regular intake of kidney beans leads to decreased LDL cholesterol, which essentially improves overall heart health. Moreover, kidney beans contain less saturated fat and high amounts of protein, contributing to a healthy heart. Moreover, the potassium in kidney beans also contributes to better heart health by promoting better muscle functioning in the heart.

5. Weight Management 

Many studies explain the weight loss properties of regular consumption of kidney beans. For example, a study shows that adults who consumed beans four times a week lost more weight than others. It is because of the high amount of fibre in kidney beans. It acts as starch blockers and proteins. People also use starch blockers as weight loss supplements. They inactivate the starch-digesting enzymes in our bodies.

Many people adopt a low-carb diet to substitute carbs with fibrous and protein-rich foods like kidney beans. The high amount of fibres make you feel satiated and keep you full for long. As a result, the body demands less food consumption. At the same time, the high quantity of proteins satisfies the body’s energy demands.

Kidney Beans: Healthy Recipes

#1 Kidney Bean Salad

Preparation time- 7 minutes

Servings- 2

Ingredients:

• Kidney beans- 1 can or 435 g
• Sweet corn- ½ can or 435 g
• Finely diced cucumber- ½
• Crumbled feta cheese- ¾ cup
• Fresh parsley or cilantro- ½ cup
• Spring onions- 1

For the dressing:

• Juiced lime- ½ tsp
• Olive oil- 2 tbsp
• Mustard- 1 tsp
• Cumin- 1 tsp
• Dried oregano- ½ tsp
• Honey- 1 tsp
• Salt and pepper- to taste

Method:

1. Rinse and drain the corn and the kidney beans.
2. Chop the cucumber and parsley or cilantro.
3. Dice the green onions.
4. Mix all these ingredients in a large bowl.
5. Crumble the feta and stir them.
6. Then add the dressing to the salad.

Your kidney bean salad is ready to enrich you!

#2 Moroccan Kidney Bean and Chickpea Salad

Preparation time- 10 minutes

Servings- 6

Ingredients:

• Chopped clove garlic- 1
• Divided kosher salt- 1 tsp
• Extra-virgin olive oil- ½ cup
• Lemon juice- ¼ cup
• Ground cumin- 2 tbsp
• Ground cinnamon- ¼ tsp
• Dark red kidney beans- 500 g
• Chickpeas- 500 g
• Finely diced carrot- 1 cup
• Chopped fresh parsley- 1½ cups
• Chopped fresh mint- ½ cup

Method:

1. Make a paste by sprinkling garlic with ½ tsp salt.
2. Place it into a large bowl.
3. Combine and whisk ½ ts salt, oil, lemon juice, cumin and cinnamon.
4. Then add kidney beans, chickpeas, carrot, parsley and mint.
5. Serve it at room temperature or cold as per your convenience.

Potential Side Effects of Kidney Beans

Uncooked kidney beans contain a harmful chemical compound on their coating. It includes phytohemagglutinin (PHA) and lectins, which may adversely affect gut health. As a result, it can cause vomiting and diarrhoea. So, be sure to soak and thoroughly cook kidney beans before consumption.

Kidney beans contain antinutrients, which decrease the nutritional value of other foods. In addition, some compounds like protease inhibitors and starch blockers may also hinder the digestion process by inactivating several digestive enzymes. However, you can quickly eliminate these compounds by soaking the beans before cooking them.

Soaking them for 30 minutes is enough.

Moreover, canned kidney beans are safe for consumption since they’re cooked and disinfected before the canning process.

Conclusion

Kidney beans have many health and environmental benefits. For example, it helps reduce the risk of colon and pancreatic cancer, regulating the glycemic index, reducing cholesterol and weight loss effects. In addition, substituting meat with kidney beans can help reduce the carbon footprint and help the environment in the long run.

There are several ways to cook and consume kidney beans. From a comforting pasta soup to a sweet dessert, kidney beans are very versatile. In addition, these are commercially available all year round, eco-friendly, and affordable. Thus, integrating kidney beans into your diet will positively impact your life.