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 (1). 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 . According to the American Institute for Cancer Research, the lignansⁱ  and saponinsⁱ  in kidney beans have the ability to fight cancer 

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

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

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.

The fiber in kidney beans helps your pregnant digestive tract function properly. This is because, during this period, hormones can interact with the digestion process and lead to constipation. The optimum amount of fiber in kidney beans can help avoid this.

That’s about the crucial benefits of kidney beans. Reap these benefits by trying the delicious recipe given below.

Kidney Beans Recipe

1. Spiced Kidney Beans

Ingredients

• 2 cans of kidney beans
• 1 finely chopped onion
• 2 cloves of minced garlic
• 1 diced red bell pepper
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• 1 can of diced tomatoes
• 1 tablespoon of olive oil
• 1 tablespoon of cilantro
• Salt and pepper to taste

How To Prepare

1. Heat the olive oil in a pan over medium heat. Sauté the onions and garlic until they become translucent.
2. Add in the cumin and paprika and let the spices become aromatic.
3. Toss in the red bell pepper, then sauté the ingredients for a few minutes.
4. Add the kidney beans and diced tomatoes to the pan and season with salt and pepper.
5. Simmer the dish for 15-20 minutes until the flavors meld and the sauce thickens.
6. Serve it hot, garnished with fresh cilantro.

Jessley, a vlogger, elaborated on the health benefits of consuming rajma, also known as red kidney beans. She also shared tips on how and when to consume kidney beans to avoid digestive discomfort. She said, “I consume almost all varieties of kidney beans available, but my favorite is the small dark red shiny that is a kashmiri rajma. This variety absorbs more flavor and it retains its bright or beautiful red color even after cooking (i).”

We know kidney beans contain some of the most important nutrients. But there are certain other nutrients too that make them what they are. Scroll down to the next section to know more about kidney beans nutrition value.