Health Benefits of Kidney Beans

Posted by Fruit Of Spirit on

Health Benefits of Kidney Beans

Are you looking for the health benefits of kidney beans? Kidney beans come in various colors like brown, cream, black, spotted, striped, and white. Moreover, kidney beans get their name due to its similarity with the kidney. Kidney beans are one of the healthiest foods on the planet and contain nutrients like carbohydrates, fiber, folic acid, and protein. It is considered the top food and is a significant source of protein. It comes with extraordinary benefits that make it very appealing and add points to its popularity. Besides, it contains almost all the nutrients essential for the normal functioning of the body. This article will specifically focus on the health benefits of kidney beans.

Nutritional Facts

The main components of kidney beans are carbohydrates and fibers. However, they are also a good source of protein. It is one of the commonly used beans worldwide and is usually served with rice.

Let’s have a look at the nutritional facts of kidney beans:


1 Cup or 177 grams of Kidney Beans contains 224.79 calories


Source of 15.35 g of protein


40.36 grams of carbs


Contains 0.88 g fat


0.6 grams of sugar


Contains 0 g of cholesterol


11.33 grams of fiber

Vitamins and Minerals:

Kidney beans are nutrient-dense and have almost all essential vitamins and minerals that help with the body's normal functioning. These include:

  • Vitamin B1
  • Folate
  • Vitamin K
  • Copper
  • Iron
  • Manganese
  • Molybdenum
  • Potassium

Kidney beans are high in fiber; therefore, they can help slow the absorption of sugar into the blood. As a result of which it can reduce blood sugar level. Moreover, it is also good for weight loss.

Health Benefits of Kidney Beans

Below are the best health benefits of kidney beans:

  1. Lowers Cholesterol:

One of the most significant benefits of eating kidney beans is reducing the blood's cholesterol level. The presence of a high amount of fiber and complex carbohydrates is responsible for lowering cholesterol levels. Fiber from the kidney beans can form a gel-like substance in the stomach, which can surround cholesterol and prevent it from absorbing in the body. Numerous researchers have found that eating kidney beans can reduce bad cholesterol levels and improve good cholesterol levels.  

  1. Lower Blood Sugar Level:

Kidney beans are also great for maintaining blood sugar levels. The high fiber content in the kidney beans is excellent for lowering blood sugar levels. Usually, fiber can coat the inner aspect of the lining of the bowel and therefore prevent excessive sugar from being absorbed by the blood. Besides, kidney beans also contain a lower percentage of glycaemic index. So, when you digest them, it can release a significant amount of sugar in the blood. However, this sugar will not increase the blood sugar level. In short, kidney beans are great for diabetes patients.

  1. Rich in Antioxidants:

Kidney beans contain minerals like manganese, which is a powerhouse of antioxidants. Antioxidants help to fight against harmful free radicals that are generated within the body. However, when you consume kidney beans, they are rich in antioxidants and can successfully remove all free radicals. Kidney beans can also power up your immune system and increase the level of antioxidants in the blood. Besides, they also have anti-aging properties.

  1. Improves Memory:

As time goes by, our memory fades. However, if you eat a healthy diet full of vitamins and minerals, it can keep your brain active and protect your memory. Kidney beans contain vitamin B1 that is good for your cognitive health. When you have an adequate level of vitamin B1it that can help in the production of acetylcholine, it ensures the brain's proper functioning. Moreover, consuming kidney beans is also beneficial for the slow progress of Alzheimer's and dementia.

  1. Improves Heart Health:

Heart diseases are one of the common issues worldwide. And we all know one of the main culprits of heart attack and heart diseases is high cholesterol level. However, the god news is kidney beans can help to lower bad cholesterol levels. Therefore, they can improve overall heart health. Kidney beans can help produce smaller chains of fatty acids and prevent the synthesis of cholesterol in the liver. Besides, they also contain magnesium that can help the body fight against heart diseases like stroke, vascular disease, and arteries' coagulation.

  1. Help in Weight Loss:

When it comes to weight loss, everyone knows that the key lies in your diet and exercise. Kidney beans are really useful for losing weight and helping you to maintain your weight. They are rich in protein and fiber and therefore help to keep you full for a longer time. As a result of which your appetite will reduce, and you will consume fewer calories than usual. Kidney beans are great to keep your waistline in check. Moreover, by eating kidney beans, you can improve overall nutrient intake but, at the same time, will consume fewer calories.

  1. Strengthen Bones:

Another great advantage of consuming kidney beans is the presence of high content of calcium and magnesium. Therefore, it can help to strengthen bones and prevent conditions like osteoporosis. Besides, the presence of folate in the kidney beans is linked with maintaining joint health and therefore reduces the chances of bone-related diseases. Research shows that kidney beans are very effective for people with gout disease because of its high protein content.

Recommended Daily Intake

Kidney beans are high in fiber and antioxidants. Therefore, they are very beneficial for your health. Consequently, you must consume them regularly as it can serve as your permanent health insurance. They are incredibly nutritious; that is why it is recommended to eat one to three cups of kidney beans in a week. They are great for numerous diseases and improve your overall health.

Best Way to Consume

Kidney beans are a versatile food that can be cooked in numerous ways. You can cook them the way you like and according to your taste. You can enjoy them as baked, boiled, or mashed kidney beans. However, here are a few great tips on consuming them in the best possible way. These are:

  • Make a kidney bean salad in combination with black beans and white beans.
  • Prepare kidney beans with tomatoes and onion and use lemon and black pepper for dressing.
  • Use blended kidney beans with garlic and seasoning in sandwiches.
  • Make tacos with a vegetarian twist by using kidney beans instead of ground meat.

Best Recipes for Kidney Beans:

There are numerous good and tasty recipes for kidney beans. However, we will explain some of the best kidney bean recipes here. These are:

  • Healthier barbecue baked beans
  • One-pot vegan chili
  • Shrimp with citrus bean salad
  • Smoky baked bean medley
  • Kidney bean curry

Tips for Preparing Kidney Beans:

Below are the few preparation and cooking tips before cooking kidney beans:

  • Make sure to remove all the rocks and stones from kidney beans before cooking them.
  • Once you remove the rocks and stones, wash the beans under cool running water thoroughly.
  • To make cooking timeless, it is always better to soak them in water for at least 8 to 10 hours.
  • Besides, before cooking, remove the soaking water and rinse them again in clean water.
  • For cooking, you can either use a stovetop or a pressure cooker.
  • Don't add any seasoning in the kidney beans until they are cooked. If you add them earlier, it will make them tough, and cooking time will increase significantly.

Side Effects

Till now, all of you have understood the uncountable advantages of consuming kidney beans. However, while we are at the topic, you must not forget that although cooked kidney beans are good, they are toxic if you eat raw or inadequately cooked kidney beans. Moreover, there are also people who want to limit the consumption of kidney beans due to bloating.

  • Raw kidney Beans Toxicity:

There is a high amount of toxin protein, phytohaemagglutinin, in raw kidney beans. It is particularly high in red kidney beans. Thus, in case you eat raw beans, it can lead to toxicity. Its common symptoms are vomiting and diarrhea. However, in severe cases, you may have to get hospitalized. You can remove these toxins by soaking them in water before cooking.

  • Anti-Nutrients in Kidney Beans:

Anti-nutrients, as its name indicates, are the opposite of nutrients. Therefore, when you poorly cooked kidney beans it can give birth to anti-nutrients, which can reduce kidney beans' nutritional value. It can impair nutrients in your digestive tract. In developing countries, it is an important issue as kidney beans are a staple food there. Common anti-nutrients in kidney beans are phytic acid, starch broker, and protease inhibitor.  

Flatulence and Bloating:

Sometimes kidney beans can also cause unpleasant effects like bloating, diarrhea, and flatulence. Usually, the presence of insoluble fiber in kidney beans is the main culprit behind all these. This insoluble fiber called alpha-galactosidase can induce symptoms of irritable bowel syndrome. However, it can be partially removed by soaking beans in water before cooking.  

Final Words

Kidney beans belong to the family of legumes and beans and are full of nutrients. As a result, they contain numerous health benefits and are essential for the body's normal functioning.  


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