Kidney beans get their name from their red colour and shape which resembles a human kidney. Kidney beans benefits are innumerable, thanks to their high protein and fibre content with a low-calorie count. This makes it a top-rated addition in several diet plans. Let’s read more about kidney beans nutrition and the best ways to use them.
Kidney Beans Nutrition
Kidney beans have a high nutritional value. Kidney beans calories are low – every 100 g serving of boiled kidney beans provides 120 calories. The complete nutrition profile is as under:
| Nutrient | Nutrition Per 100 g Serving |
| Total Fat(Saturated Fat)(Trans Fat)(Cholesterol) | 1 g(0 g)(0 g)(0 g) |
| Sodium | 316 mg |
| Potassium | 0 mg |
| Total Carbohydrate(Dietary Fibre)(Sugar) | 21 g(12 g)(2 g) |
| Protein | 8 g |
| Water | 67% |
Furthermore, several kidney beans benefits are related to their high minerals and vitamin count. They include:
- Molybdenum – A trace element responsible for nitrogen metabolism.
- Folate – A type of B vitamin, it is responsible for healthy cell growth and division. It is crucial for proper foetal development.
- Iron – An essential nutrient required for the formation of haemoglobin, a protein in the red blood cell that transports oxygen.
- Copper – A mineral required for the formation of red blood cells. It keeps nerve cells healthy and synthesises connective tissues.
- Manganese – It is crucial for several body functions including cell protection, energy production, blood clotting, immune response, etc.
- Potassium – An essential nutrient known for its beneficial effect on heart health.
- Vitamin K1 – The vitamin plays a crucial role in blood coagulation.
- B-Vitamins – B-Vitamins namely Vitamin B6, riboflavin, niacin, and pantothenic acid are important for promoting cell health.
- Phosphorus – An essential mineral required for the growth and repair of body cells and tissues.
- Magnesium – The essential mineral promotes heart health by improving blood pressure levels.
Kidney Beans Benefits
Regular intake of kidney beans is linked to several health benefits. These include:
1. Supporting Healthy Weight Loss
Kidney beans contain high levels of proteins and fibre with a low carbohydrate content. Research suggests that replacing ‘energy-dense’ foods with legumes like kidney beans can have a beneficial effect on weight loss. Furthermore, proteins and fibre have a satiating effect. The prolonged feeling of fullness leads to reduced calorie intake which supports healthy weight loss.
2. Promoting Heart Health
Kidney beans help lower the levels of LDL or bad cholesterol. Moreover, owing to low-fat content, no saturated fat, or trans fat, it works to keep the heart healthy.
3. Controlling Blood Sugar Levels
Kidney beans have a low Glycemic Index. This ensures no sudden spike in blood sugar levels upon consumption. Furthermore, they also moderate the effects of foods that have a high glycemic index. It is thus essential to control blood sugar levels.
4. May Help Prevent Colon Cancer
Kidney beans contain high amounts of insoluble fibre. This helps in promoting colon health by regulating cell growth in the colon. This may even reduce the risk of developing colon cancer.
5. Improving Gut Health
The high amounts of dietary fibre and resistant starch in kidney beans act as beneficial prebiotics. They act as food for gut-friendly bacteria and improve digestion and gut health. A healthy gut implies a healthy body.
6. Anti-Ageing Properties
The plant compounds present in kidney beans make them a good source of antioxidants. High amounts of antioxidants in the blood fight free radicals that cause oxidative stress. They restrict the damage caused to cells and help improve longevity. Kidney bean nutrition has a positive impact on both body organs and skin.
7. Improving Skin Quality
Kidney beans are a good source of zinc. The mineral helps in regulating the activity of the sebaceous gland. An active sebaceous gland increases the production of oil and sweat which leads to acne problems. As zinc regulates gland activity, it leads to healthier, acne-free skin.
8. Improving Bone Health
Since these beans are rich in lean protein, zinc, magnesium, and potassium. All of them are necessary for improving the health of your bones.
9. Enhancing Immunity
The kidney beans are a great source of magnesium, vitamins, proteins, manganese, dietary fibre, and iron. These nutrients enhance metabolism as well as improve gut health, leading to better immunity.
10. Improving Cognitive Function
Kidney beans have a high content of B vitamins, including riboflavin, Vitamin B6, pantothenic acid, Vitamin B9, and niacin. B vitamins are necessary for new cell development and protection of the existing cells. Brain cells that are healthy help improve cognitive functions.
11. Reducing Risk of Asthma
Kidney beans contain a good amount of magnesium. The mineral is known to have a bronchodilator effect on the lungs. It widens the air passage to and from the lungs. As low magnesium levels can increase the risk of asthma, consuming a healthy amount of kidney beans per day can keep you protected.
Antinutrients in Kidney Beans
Even though kidney beans nutrition is highly promising, there are a few downsides related to their use. These are typically linked to its ‘antinutrients’. The compounds in plants that are not easily digestible and may reduce the absorption of nutrients from the digestive system are called antinutrients.
The main antinutrients present in kidney beans are:
- Phytic acid – Also known as phytate, these slow down the absorption of important minerals like iron and zinc.
- Protease inhibitors – Also known as trypsin inhibitors, these impair protein digestion by inhibiting the function of various digestive enzymes.
- Starch blockers – Also known as alpha-amylase inhibitors, these compounds impair the absorption of carbohydrates during digestion.
- Lectins – When consumed in high quantities, they interfere with the absorption of nutrients in the body.
Side Effects of Kidney Beans
Flatulence and bloating are the most common side effects of kidney beans. These are typically caused due to the presence of high amounts of insoluble fibre. Excessive intake of kidney beans can trigger symptoms of Irritable Bowel Syndrome like indigestion, abdominal pain, and diarrhoea.
Kidney beans can also trigger allergic reactions in people sensitive to peanuts, pigeon peas, and chickpeas.
Precautions to Take When Cooking Kidney Beans
The effects of antinutrients in kidney beans can be negated by following proper cooking procedures. This includes:
- Soaking – Soaking the legumes overnight reduces the potency of antinutrients. It also improves the nutritional value of kidney beans.
- Sprouting – Sprouting leads to the degradation of antinutrients. The calories in kidney beans are also low in the sprouted form as compared to kidney beans cooked in rich gravies.
- Boiling – High heat used during the boiling of kidney beans reduces the effect of antinutrients.
Conclusion
Kidney beans are an excellent source of protein. They are also rich in a range of micronutrients like vitamins, minerals, and plant compounds. Kidney beans benefits may also extend to weight loss, maintaining colon health, blood sugar management, promoting skin quality, and improving heart and brain health. As calories in kidney beans are low, it makes for a perfect weight-loss food. But one needs to be cautious while eating kidney beans.
The legume contains high amounts of antinutrients, plant-based compounds that inhibit the absorption of nutrients during digestion. While raw or improperly cooked kidney beans are slightly toxic and can be poisonous, several techniques like soaking, sprouting, and boiling can render these antinutrient compounds inactive.
