What Are Kidney Beans?
Kidney beans are healthy and tasty varieties available of the common bean (Phaseolus vulgaris). They are most commonly available in the red color in India while in other countries they can be in white, black, or purple varieties. These varieties vary locally with different patterns for example, they can be spotted, striped, and mottled kidney bean varieties globally.
What Is the Nutrition Content of Kidney Beans?
The following nutrition information is enlisted by the USDA (United States Department of Agriculture) for approximately one cup or 177 g (grams) of cooked red kidney beans with no added salt.
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Carbohydrates: 40.4 g.
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Fiber: 13.1 g.
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Sugars: 0.6 g.
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Protein: 15.3 g.
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Iron: 5.2 mg (milligrams).
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Vitamin K: 14.9 mcg (micrograms).
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Fat: 0.9 g.
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Sodium: 3.54 mg.
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Potassium: 713 mg.
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Folate: 230 mcg.
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Total Calories: 225 kcal (kilocalories).
Why Can Kidney Beans Be a Part of All Health Diets?
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Kidney beans are one of the best low-calorie foods that are part of several nutrition-related diets recommended by health experts. They provide a healthy dose of complex carbohydrates and are nutrient-rich.
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While most of the carbohydrates in kidney beans are derived from starch which is good for preserving bodily energy, these beans also have small amounts of naturally occurring sugars. The remaining amount of the carbs is yielded from the healthy fiber.
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The fiber content is more than six grams in a half-cup well-cooked kidney bean serving. Fiber not only helps stabilize or regularize blood sugar levels, but they also boost satiety and improve the healthy gut flora and in turn the health of the digestive system.
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Kidney beans have a low glycemic index (GI) of about 24.3, thus suited best for diabetics as well as prediabetics. They are also good sources of plant-based proteins with a half-cup serving of kidney beans yielding up to eight grams of plant protein.
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Vegans and vegetarians should opt for kidney beans in any recipe compared to the other types of legumes.
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Additionally, just over half a cup serving of cooked kidney beans may yield nearly 33 percent of the daily needs of folate. This B vitamin is essential in boosting red blood cell production.
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Similarly, in a half-cup serving, one can also get a good amount of vitamin B1 or thiamine (11 percent of the daily needs), amounts of vitamin K (10 percent), vitamin B6 (6 percent), vitamin C, riboflavin, niacin, and pantothenic acid which make it a nutrient-dense bean.
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They are also rich in trace minerals like potassium, copper, manganese, and phosphorus all of which contribute to healthy bone metabolism.
What Are the Health Benefits of Kidney Beans?
The health benefits of kidney beans are
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Lowers the Risk of Chronic Systemic Diseases: Research shows that kidney bean consumption is associated with a lower risk of chronic systemic diseases like central obesity, cardiovascular diseases, diabetes, and metabolic syndrome (a collection of conditions that raise the risk of diabetes, heart disease, and stroke), because of the rich multivitamin, and mineral content in them.
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Helps in Sugar Control: Numerous nutrition reviews and research have shown that consuming more plant protein and foods with a low glycemic index (GI), such as beans, peas, and lentils, can assist people with and without diabetes improve their long-term glycemic control by stabilizing blood sugar levels.
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Supports Good Bacteria in the Gut: Nutrition research shows that the fiber and resistant starch in kidney beans would act as prebiotics (substances found in food that promote the development or activity of good bacteria and fungus) promoting the growth of gut-friendly bacteria. This may improve digestive health and may prevent some cancers like colon cancer.
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Cardioprotective Effect: As per the research of the Canadian Medical Association Journal, including beans in the diet certainly can lower the levels of bad or LDL (low-density lipoprotein) cholesterol in blood in turn having a cardioprotective effect.
Can Legume Allergies Occur?
Although allergies to kidney bean are reportedly very rare, legumes are botanically related to common allergens like peanut and soy that is not tolerated by many susceptible Individuals who may be allergic to these. In case one suspects that they may have a possible allergy to kidney beans or any legume soon after consuming, then visit the nearest healthcare provider as soon as possible.
What Are the Symptoms of Legume Allergy?
Symptoms of legume allergies may be as follows:
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Swelling in the face.
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Difficulty in breathing post-consumption of the legumes.
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Shortness of breath.
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Abdominal pains.
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Nausea or vomiting.
How to Purchase and Store the Beans?
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Purchasing: Though one may find commercially canned varieties of kidney beans, these tend to be high in sodium content. When purchasing canned kidney beans, one should check the label and look for only those brands that do not have any added salt in them. Dry cooking the kidney beans ensure that they are low in sodium (cooking them lowers the content to less than 200 mg (milligrams) per one half-cup serving of kidney beans). When one purchase any legumes, always look for whole beans that have no cracks or dents in them. They should also not have been exposed to any dirt, dust, or moisture. It is best to buy the dried or uncooked beans in bags.
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Storage: Store the dried beans ideally in an air-tight container in the pantry or another cool, dark place or best in the refrigerator. If stored properly, these beans can even be used for up to 12 months.
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Best Ways to Use: The method for boiling the beans is to add at least three cups of water and then add a single cup of beans. Simmer them for around 30 minutes to cook them well. One may cook them even for longer for a softer consistency. Cooking time depends on the taste and texture or consistency preference of the beans.
Kidney beans do have a typically mild, creamy, and nutty flavor that makes great additions to any dishes, salads, rice items, or curries. One can even use them in the daily breakfast or dinner just by tossing them well-cooked into the stew, or salads for their much-needed flavor and nutrition.
Conclusion
Kidney beans are ideal legumes with nutrient richness, low calorie, and low GI (glycemic index) that can benefit the systemic health additionally, they also make for a good alternative vegan protein source. Replacing meat with kidney beans can help the environment in the long term by lowering the carbon impact. 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. Thus, kidney bean consumption will thereby improve the quality of life.
