How Are Kidney Beans Good For You?

Are kidney beans healthy? Yes, the beans are rich in protein. They are some of the richest sources of plant protein, a nutrient that helps build muscle mass. And the fiber in the beans boosts digestive health and keeps serious ailments like colorectal cancer at bay. Kidney beans contain other essential nutrients like iron, copper, folate, and manganese, which maintain several vital bodily functions.

What Are The Benefits Of Kidney Beans?

1. Kidney Beans Aid Diabetes Treatment

According to the American Diabetes Association, beans, in general, can help regulate blood sugar levels – better than most other starchy foods. The protein in the beans also helps in this regard. Researchers have also found that pairing kidney beans with rice can stop unhealthy sugar spikes.

The beans also contain what researchers call slow carbohydrates – which means the carbs break down and are slowly absorbed from the intestines – avoiding sudden sugar spikes. Beans also contain soluble and insoluble fibers, both of which prevent blood sugar spikes. The insoluble fiber helps lower the cholesterol levels as well. High cholesterol is another issue with diabetics. And thanks to the low glycemic index, kidney beans can be a good addition to the diabetes diet.

2. Protect The Heart

Bean consumption, including kidney beans, has been found to cut the risk of heart disease (2). In other studies, kidney bean consumption led to lower levels of LDL cholesterol (bad cholesterol) and an increase in HDL cholesterol (good cholesterol) levels. The colonic fermentation of soluble fiber has been found to lower bad cholesterol levels – and the beans, being rich in fiber, can help accomplish this.

Kidney beans are also rich in potassium, another important nutrient known to regulate blood pressure levels. Potassium supplementation is important as most processed foods that we consume are low in potassium – making us deficient in the mineral.

3. Help Prevent Cancer

Kidney beans are outstanding sources of antioxidants that help combat cancer. And the fiber they contain, as we discussed, helps fight various forms of digestive cancers.

Research has also linked high intake of flavonolsⁱ  to reduced risk of cancer. And since the beans have a high concentration of flavonols, they can be beneficial for cancer patients (3). According to the American Institute for Cancer Research, the lignansⁱ  and saponinsⁱ  in kidney beans have the ability to fight cancer (4).

Dark Red Kidney Beans

4. Can Aid Weight Loss

The number one reason for this is the fiber in kidney beans. Scores of studies have shown how fiber can positively impact weight. Fiber keeps you full and also increases the thermic effect of the food (the energy it takes to break down food). Kidney beans protein content is high, which makes it more filling than carbs and may aid weight loss too.

Research has also gone into isolating alpha-amylase inhibitors from kidney bean extracts – these inhibitors help prevent starch absorption and breakdown, and can hence aid weight loss (5).

In yet another study, a group of subjects on a tablet containing the bean extracts had seen a significant reduction in their body weight, body mass, and adipose tissues in a matter of 30 days (6).

5. Kidney Beans Help Strengthen Bones

The calcium and magnesium in kidney beans can strengthen the bones and prevent osteoporosis. And the folate in the beans helps maintain joint health – thereby reducing the risk of bone diseases, including osteomalacia (the softening of bones) and osteoporosis.

Some research also shows that kidney beans might be good for individuals with gout – due to their protein content (even though they contain moderate amounts of purines) (7).

6. Are Good For Babies

Kidney beans contain essential nutrients that help in the growth and development of babies. They are high in calcium and potassium, which are important for bone strength. They also contain protein, an essential building block for growth and development.

The folate in kidney beans also plays a major role in the brain development of babies.

7. Are Beneficial For Bodybuilding

As kidney beans are rich in carbs, they provide sustained energy for your training sessions. But ensure you have beans in your meals, and not immediately post workout. You want to take simple carbs post workouts, so beans may not be a great option. The beans also contain protein – a nutrient that offers all the essential amino acids to the body. Remember to also take high quality protein sources with BCAAs (branched chain amino acids) and 2.5 grams of leucineⁱ  within at least 30 minutes post workout – these are especially effective for muscle building, something which kidney beans may not offer.

Kidney beans are also calorie-dense, which can be a huge plus for bodybuilders. And the magnesium in the beans plays an important role in protein synthesis – the nutrient also helps in muscular contraction and relaxation.

8. Could Be Important During Pregnancy

The best part about kidney beans is that they contain protein, fiber, iron, and antioxidants – all of which are quite essential, especially during pregnancy (8). Your blood volume increases during pregnancy, and this means you need more iron to produce more hemoglobin. And iron, along with folate, helps in the baby’s cognitive development.