According to USDA, a gram serving of raw kidney beans contain about 24 grams of protein. Kidney beans teamed with rice are dubbed as the complete protein meal.
Leaving soy and quinoa, plant-based protein sources like beans, nuts and whole grains are incapable of giving you your required fill of protein. But, they can be combined with other foods to complete your set of proteins. Macrobiotic nutritionist and Health practitioner Shilpa Arora says, "Legumes are great proteins, and are also loaded with good quality fibre.
The combination of grains and legumes works well if you want a variety of amino acids in a single meal. If you eat a variety of plant-based foods and legumes, you will get your dose of complete protein and nutrition. Kidney beans are abundantly loaded with protein phaseolin, which may cause allergic reactions in some people. Good For Digestion: Kidney beans contain a hearty mix of both soluble and insoluble fibre.
Fibre helps to promote good digestive health and bowel regularity. But again, you have to ensure that you do not overindulge, or you may have problems like gas and flatulence.
Good For Diabetics: A good part of kidney beans are carbs. But, don't you fret already. The carbs present in kidney beans are the good kinds, also known as the 'slow-release carbohydrate'. Kidney beans nutrition is a great source of flavonols, which are beneficial plant compounds that act as antioxidants in the body. According to a study out of Maryland, consuming a higher amount of flavonols was tied to a lower risk of advanced adenoma recurrence.
Further in vitro research published in International Journal of Biological Macromolecules found that certain compounds in white kidney beans were able to block the growth and spread of cancer cells, suggesting that kidney beans may act as a powerful cancer-fighting food. Diet and exercise are key when it comes to keeping excess weight under control, and some research has found that adding red or white kidney beans to your diet can be a powerful tool to help keep your waistline in check.
In fact, one study published in Journal of the American College of Nutrition reported that increased bean consumption may be linked to improved nutrient intake, lower body weight and decreased belly fat. Additionally, kidney beans are high in protein and fiber, both of which are important nutrients on any weight loss diet. Fiber moves through the body slowly to promote feelings of satiety while protein has been shown to reduce levels of ghrelin, a hormone that stimulates feelings of hunger.
Kidney beans nutrition is also rich in alpha-amylase inhibitors, which are a type of protein also found in other types of beans as well as grains like rice and wheat. Because of their ability to prevent starch absorption and breakdown, alpha-amylase inhibitors have often been used to boost weight loss. Kidney beans must be cooked prior to consumption because raw kidney beans contain phytohaemagglutinin, which is a type of toxin that can cause liver damage.
Within just a few hours after eating raw kidney beans, symptoms like diarrhea, dizziness, nausea, vomiting and extreme stomach pain can set in and may even require hospitalization in extreme cases. Cooking dried kidney beans in a slow cooker is discouraged, since the toxin remains in the beans and water as well.
The kidney beans plant also contains lectins , a class of proteins thought to cause leaky gut, which may contribute to conditions like arthritis and poor vitamin and mineral absorption in the long run. Kidney beans are often soaked and sprouted prior to cooking, which improves digestion and nutrient absorption. Ideally, kidney beans should be soaked for eight hours or overnight before cooking.
You may also opt for canned kidney beans, which are a convenient option that offer a similar set of nutrients but are often higher in sodium. However, keep in mind that draining and rinsing canned beans may reduce the total amount of other nutrients, including water-soluble nutrients like vitamin C. Wondering how to eat kidney beans to take advantage of the many health benefits associated with the red kidney beans nutrition profile?
Thanks to their rich flavor and firm texture, these delicious red beans work especially well in soups, stews and grain salads.
Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world Journal of Agriculture and Food Chemistry.
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British Journal of Pharmacology. Vitamin E: Quick facts. Office of Dietary Supplements. Accessed March 29, Vitamin C: Quick facts. Vitamin A: Quick facts. Guidance for industry: A food labeling guide Food and Drug Administration.
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