Health Benefits of
Eating Kidney Beans
Promote Weight LossKidney beans are rich in dietary fiber. Half a cup of the beans
supplies you 22.9 g of fiber. The soluble fiber found
substantially in the beans keeps you full longer and makes you
less likely to eat large snack in between meals.
Improve Brain FunctionKidney beans are a good source of vitamin K. Research has proven
that vitamin K is important to produce compounds known as
sphingolipids, which are crucial in proper nervous and brain
functions. Loaded with thiamin (vitamin B1), the beans help
enhance the health of brain cells and also the cognitive
Boost Your EnergyKidney beans are abundant with iron, an essential mineral that
is capable of raising the energy levels. Iron is vital to
metabolism of the body and it helps carry oxygen to the muscles
and organs. Manganese in the beans also contributes well in
production of energy.
Prevent Cardiovascular DiseasesPacked with folate (vitamin B9), kidney beans is able to reduce
homocysteine levels in the body. According to scientific
studies, high levels of homocysteine increase the risk of blood
clots, heart attack, stroke and peripheral vascular disease. The
magnesium content in the nutritious beans also aid in
maintaining the wellness of cardiovascular system.
Excellent Source of ProteinKidney beans have great amount of protein, providing the same
protein as that of dairy and meat products. When combined with
protein from whole grains like rice, oats and wheat, they become
a complete protein. The merits of kidney bean protein are it
does not contain cholesterol and saturated fats, giving your
heart a better health advantage.
High in AntioxidantsKidney beans have a high ORAC score -- 8,459, higher than that
of blueberries, a food that is highly regarded as full of
antioxidant health properties. Antioxidants are powerful and
useful compounds that fight off free radicals, strengthen your
body's immune system and slow down the aging process.
Facts about Kidney Beans
Kidney beans (scientific name Phaseolus vulgaris) are versatile
beans which can be used in a great range of recipes. They are kidney
shaped, reddish brown in color and have a strong flavor.
Kidney beans are commonly used to prepare chili. Their dark red
color works perfectly with other ingredients and adds great texture
and flavor to the dish. Together with chili, they are the favorite
addition to casseroles. The nutritious beans can also be served
cold. They are usually included into marinated bean salads.
It is important to soak kidney beans before use. However, not many
people know how to soak red kidney beans properly. Here are the
Wash the beans and place in a saucepan, then cover them with water,
about an inch high. Bring the water to a boil for 2 to 3 minutes.
Subsequently, remove from the heat and allow them to soak for
approximately 1 hour. Now drain and replace with fresh water to
proceed with cooking.
Kidney Bean Nutrition Facts and Calories
of 1 Cup (184 g) Raw Red Kidney Beans
Kidney Bean Recipe
Kidney Beans with Veggies Recipe
- 2/3 cup broccoli
- 1 red potato
- 2 teaspoon olive oil
- 1 tomato
- Red onion (follow your preference)
- 2 garlic cloves, crushed
- 2/3 cup canned kidney beans
- Sweet paprika, oregano, thyme (follow your preference)
- Steam the broccoli and bake the red potato. Add the olive
oil in a pan, then stir in the tomato, onion and garlic and
allow them to sit
for about 5 minutes. Add the broccoli.
- Cut the red potato into cubes then add into the pan. Now add the
kidney beans, then allow to sit for about 5 minutes. Add sweet
paprika, oregano, thyme. Serve warm.
Kidney Bean Side Effects
Kidney beans must not be consumed raw. Raw kidney bean poisoning is
caused by toxic compounds in the raw beans. Just 4-5 raw kidney
beans can lead to symptoms like nausea, vomiting, stomach pain and
diarrhea within a few hours after eating. Usually, the symptoms only
last for a few hours. However, hospitalization may be required if
they are serious.
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