Kidney beans botanically called Phaseolus vulgaris is one the most common variety of beans. This excellent variety is referred to as “Kidney bean” because of its resemblance in shape and color of a kidney.
Phaseolus vulgaris popularly known as kidney beans are reddish or whitish in colour which is why they are sometimes referred to according to their colours, for instance: Red kidney beans, White kidney beans, etc. They also have a mild taste.
One thing about this variety of beans is that when cooked it tends to absorb flavors and whatever seasonings are used.
They contain a notable amount of important vitamins and nutrients; folic acid, calcium carbohydrates, fibre, and proteins amongst other essential nutrients.
All these vitamins and nutrients are very important and needed for the proper growth and development of our body.
However, in this article, we’ll be sharing a few tips on the health benefits and nutritional value of kidney beans and also highlight a few kidney bean dish serving ideas.
Health Benefits of Kidney Beans (Phaseolus vulgaris)
Here are the amazing health benefits of kidney beans (Phaseolus vulgaris):
(1) Helps in Lowering Cholesterol Level
Kidney beans are excellent providers of carbohydrates, they contain high content of carbohydrates also with a notable amount of dietary fibers which helps in lowering cholesterol levels in the blood.
The soluble dietary fiber contained in the kidney beans, forms a gelatinous-like substance in the stomach, preventing the cholesterol from being absorbed by the body.
This happens because the gel-like substance produced by the beans tends to surround the stomach.
(2) Good for Diabetes Patients
Kidney beans are a healthy option for diabetics because of their low “Glycemic Index”.
This Glycemic index is responsible for keeping the body’s sugar content optimal.
For non-diabetics adding kidney beans to your diet also increases your chances of not developing diabetes.
(3) Improves Memory
Kidney beans are a great source of vitamins like B1, which contributes to healthy cognitive functions.
Providing your body with sufficient vitamin B1 will help in acetylcholine (an important neurotransmitter).
Acetylcholine is a very important chemical that helps in ensuring the proper functioning of the brain and boosts memory and concentration.
You should also know that kidney beans are also beneficial in slowing the progress of Alzheimer’s and dementia.
(4) Boosts Energy
These beans provide another mineral, Manganese which is also important in conducting metabolism, which is breaking down nutrients to produce energy for the body.
(5) Contains Anti-Oxidative Properties
As we all know, our body needs anti-oxidants to be able to alleviate harmful free radicals in our body.
Manganese aids the body’s antioxidant defenses. Hence kidney beans fall under the category of antioxidant-rich foods.
6) Excellent Source of Proteins
As mentioned earlier, this variety is a high protein content bean. 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.
(7) Natural Detoxifier
Kidney beans contain Molybdenum a mineral, which helps in detoxifying the body, by removing every instance of sulfites.
Nowadays lots of foods are loaded with tons of preservatives that contain sulfite.
High sulfite can be very dangerous as it is toxic to the body.
(8) Helps in Preventing Hypertension
Kidney beans as excellent minerals and vitamins providers.
Potassium, magnesium, protein, and soluble dietary fibers contained in the beans, help in preventing hypertension.
These elements also help in maintaining optimal blood pressure.
(9) Helps in Weight Loss
The presence of soluble dietary fibers in beans makes them keep one full for long. Also, low-fat content makes it a wholesome low calorie meal.
(10) Relieves Constipation
Also, the soluble dietary fiber in beans adds bulk to your stool. Also ensures a smooth bowel movement and helps in relieving constipation.
(11) Boosts Immunity
Kidney beans contain antioxidants that help in strengthening the body’s immune system by alleviating free radicals and protecting the cells of our body.
(12) Contains Anti-Aging Properties
The anti-oxidants present in the beans alleviate free radicals and protect the cells of our body, thereby reducing wrinkles, nourishing hairs, and nails.
(13) Cleanses Stomach
Kidney beans, when consumed in the right quantities, helps with cleansing the digestive tract, ensuring removal of toxins from the body, and lowering the risk of colon cancer.
(14) Improves Heart Health
The presence of Magnesium in beans, makes kidney beans act on cholesterol and helps the body fight diseases like stroke, vascular diseases, heart attack, etc., and maintain a strong heart.
(15) Development of Strong Bones
The presence of Calcium and Magnesium in kidney beans makes it an ideal choice for the development of strong and healthy bones. It also helps in preventing osteoporosis.
Kidney beans also contain folate which helps in maintaining joint health and bone, thereby reducing the risks of bone diseases and fractures.
(16) Helps in Tissue Repair
It also possesses vitamin B6, another essential vitamin that helps in tissue growth and skin and hair repair. It even helps in stopping hair fall.
(17) Helps Reduce Cataracts
Also, vitamin B3 in the beans is seen to mitigate and in some cases alleviate cataracts which makes kidney beans an excellent choice.
(18) Helps Relieve Asthma
Kidney bean is good for asthma patients, due to the presence of magnesium, because the body needs, magnesium to be able to reduce or prevent asthma. Studies have shown that low magnesium levels can lead to asthma.
Nutritional Value of Kidney Beans (Phaseolus vulgaris)
Below is the kidney beans nutrition of 1 cup of Phaseolus vulgaris (kidney beans):
Kidney beans Calories?: 225 kcal
Protein -> 15.35 g
Carbohydrates -> 40.36 g
Fat Total -> 0.88 g
Dietary fiber -> 11.33 g
Total Sugars -> 0.57 g
Vitamin B1 -> 0.28 mg
Vitamin B2 -> 0.10 mg
Vitamin B3 -> 4.09 mg
Vitamin B6 -> 0.21 mg
Choline -> 53.98 mg
Folate -> 230.10 mcg
Pantothenic Acid -> 0.39 mg
Vitamin E -> 0.05 mg
Vitamin K -> 14.87 mg
Calcium -> 61.95 mg
Copper -> 0.38 mg
Iron -> 3.93 mg
Magnesium -> 74.34 mg
Manganese -> 0.76 mg
Molybdenum -> 132.75 mcg
Phosphorus -> 244.26 mg
Potassium -> 716.85 mg
Selenium -> 1.95 mcg
Sodium -> 1.77 mg
Zinc -> 1.77 mg
Omega-3 Fatty Acids -> 0.30 g
Omega-6 Fatty Acids -> 0.19 g
(1) You can combine the cooked kidney beans with white beans and black beans to make a delicious sweet healthy.
(2) Mix them with tomatoes and onions, with a lemon and black pepper dressing for one of the healthiest options for breakfast.
(3) Blend cooked kidney beans with garlic and seasonings for delicious and healthy spread used for the sandwich.
(4) Serve cooked kidney beans over multigrain toast with a lot of paneers with it.
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