Health Benefits of Kidney Beans

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Kidney beans are inexpensive and versatile, and they provide substantial nutritional and health benefits. Adding kidney beans to your meals is an easy way to boost protein and fiber intake without a lot of calories. While red kidney beans are most common, you can find white, purple, and even striped kidney beans to perk up your plate. Here are the Health Benefits of Kidney Beans for your reference.

Health Benefits of Kidney Beans

Health Benefits of Kidney Beans

Protein Power Plus

If you’re wondering how to replace red meat in your menus, become a fan of pinto beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from pinto beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of pinto beans provides over 15 grams of protein.

Improve Heart Health

Beans may have a positive impact on health when eaten as a replacement for meat or other protein sources that are high in cholesterol. Reducing cholesterol is one way to lower your risk of heart disease and improve your heart health. Kidney beans are one of the healthiest types of beans to use as a protein source, with slightly less fat and saturated fat than other varieties of beans but with comparable amounts of fiber and protein.

Lowers cholesterol

The high content of complex carbohydrates and dietary fibre in kidney beans lowers cholesterol levels in the blood. The presence of soluble dietary fibre forms a gel like substance in the stomach, which surrounds the cholesterol and prevents its reabsorption into the body.

Good for diabetics

Rajma is a healthy option for diabetics because of its low glycemic index, which keeps the body’s sugar content balanced. It also reduces the risk of developing diabetes. Learn to know more about wonder foods for diabetes.

Anti-oxidative properties

Manganese in kidney beans also aids the body’s antioxidant defenses to make sure that the harmful free radicals in the body are properly and efficiently destroyedHence kidney beans fall under the category of antioxidant-rich foods.

Powerhouse of proteins

Kidney beans have high protein content. So much so that it can serve as a great substitute for meat for vegetarians. When consumed with rice or whole wheat pasta, it provides a boost of protein to the body without the added calories of meat or heavy dairy products.

Weight Management 

Many people struggle with dieting, especially when adopting a low-carbohydrate diet. Eating a diet high in fiber may offer an alternative way to lose weight. Because fiber is filling, it can help people feel fuller longer and avoid overeating. Studies have shown that eating beans as part of a high fiber diet may help people who are trying to lose weight.

Strengthens the bones

The manganese and calcium present in the kidney beans make the bones stronger and help in preventing osteoporosis. The folate in kidney beans helps in maintaining bone and joint health, which reduces the risk of bone diseases and fractures.

Helps reduce migraine

The magnesium present in kidney beans helps in preventing awful migraine headaches and also stabilizes blood pressure.

How to Prepare Kidney Beans

Health Benefits of Kidney Beans

Kidney beans are a favorite of many cooks. Available dried, canned, and in food pouches, they hold their shape well when cooked and add visual appeal to any dish with their rich colors.

People who generally dislike most beans because of their soft texture will often still eat kidney beans due to their firmer texture. Because they are colorful and easy to pick up, they also make a portion of healthy finger food for toddlers.

Kidney beans make a great addition to hot and cold salads, side dishes, soups, and even pasta. Here are some different ways you can add kidney beans to your diet:

  • Toss with green beans and wax beans to create a classic three-bean salad.
  • Combine with chili powder, seasonings, and other beans to make a vegetarian chili.
  • Try the classic Italian soup pasta e fagioli that includes kidney beans.
  • Mix kidney beans with rice and seasonings for a side dish with a Caribbean flair.
  • Add to a pasta salad for a protein boost.

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