7 Nutritional Benefits of Kidney Beans

Kidney beans are reddish brown legumes used in a variety of dishes. This wholesome and nutritious bean is used to make chilli, soups and rice dishes. If you haven't tried this tasty bean, then keep reading. Here are seven nutritional benefits of kidney beans. You'll learn how this super legume is good for your diet.  

1. Fiber

Fiber is known to prevent constipation. It keeps your colon and digestion tract healthy as well. You receive most of your fiber intake from vegetables and legumes, such as kidney beans. This type of fiber is healthier and better for you than the fiber found in meat. Fiber is also an excellent way to maintain a strong cardiovascular system. It helps prevent heart disease and high cholesterol.

2. Folate

Folate provides several nutritional benefits. This nutrient is recommended if you're pregnant. It helps your developing baby grow and thrive before birth. Folate also works against heart disease and other cardiovascular illnesses. One cup of kidney beans provides your daily intake of folate.

3. Protein

Kidney beans are an exceptional source of protein. You need protein to build strong muscles. Your red blood cells also depend on protein to carry oxygen-rich blood to every organ of your body. If you're embarking on an all-protein diet, then consider adding kidney beans to your meal plan. It's a safer and more productive way to get the lean muscle you desire. The protein found in red meat isn't as healthy as legume protein. Red meat can lead to cardiovascular disease.

4. Calories

The calories in kidney beans are moderate. These calories convert to energy and keep you going throughout the day. You also have more energy to exercise and lose weight. Try adding kidney beans to a salad or low calorie soup during lunch. You'll have more energy in the afternoon.

5. Fat

Kidney beans are low in fat. This fat is easily used up during exercise. Kidney beans have both saturated and unsaturated fat. The unsaturated fat is very low compared to other foods. The saturated fat in these beans helps keep you strong and maintain a healthy weight. It's better to cook kidney beans without fatty meats and oils. You maintain the low fat benefits of the beans.

6. Cholesterol

Cholesterol is a waxy substance that is produced naturally in the liver. According to the American Heart Association, cholesterol isn't bad until you produce or eat too much of it. Kidney beans are cholesterol free. This nutritional benefit promotes a stronger cardiovascular system.

7. Sodium

The low sodium benefits of the kidney bean help you avoid high blood pressure and fluid retention. Unlike foods containing high amounts of sodium, kidney beans are naturally low in this nutrient.

Kidney beans make the perfect addition to any diet. They have other important vitamin and mineral nutritional benefits that your body needs. This bean is high in iron, magnesium, vitamin C and phosphorus. Kidney beans also provide vitamin A and potassium.

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9 Health Benefits of Kidney Beans

Probably originating in Peru, but found throughout Central and South America by the time the Spanish arrived, kidney beans have become a popular food all over the world due to their savory texture and ability to absorb flavors. They are dark red in color, and as the name might convey, shaped rather like a kidney. Today the world’s biggest producers of kidney beans are India, China Indonesia, Brazil and the US.

Here are nine health benefits of kidney beans that may make you want to include them in your diet on a regular basis.

Cancer Prevention

Manganese, in which kidney beans are abundant, is one aspect of the antioxidant defense they provide. The crucial oxidative enzyme superoxide dismutase, responsible for disarming free radicals in mitochondria (the powerhouses of the cells), needs manganese. On top of that, the vitamin K in kidney beans has been shown to protect cells from oxidative stress, reducing chances of cancer.

Brain Function

The vitamin K in kidney beans offers outstanding benefits for the brain and nervous system. The myelin sheath, or the outer wrapping around nerve, needs a fat called sphingolipids to form properly. Vitamin K is known to be essential for the synthesis of the sphingolipids, and therefore proper brain and nervous function. Kidney beans are also a good source of thiamin, which is critical for brain cell and cognitive function. This vitamin is needed for the creation of acetylcholine, a neurotransmitter used for memory and the lack of which is a significant factor in senility and Alzheimer's disease.

Blood Sugar

The soluble fiber in kidney beans decreases the metabolism rate of the bean's carbohydrates, which prevents blood sugar levels from rapidly spiking after a meal. The kidney bean's high protein content also contribute to this effect.

Sulfite Detoxification

Sulfites are a preservative typically added to prepared foods such as delicatessen salads and salad bars. Like other beans, kidney beans contain high levels of the trace mineral molybdenum, a key component of the enzyme sulfite oxidase, whose job is to detoxify sulfites. This is important for people with sulfite allergies who are experiencing symptoms such as headache or rapid heartbeat.

Digestive Tract Health

The insoluble fiber in kidney beans helps to maintain bowel regularity by increasing stool bulk. The fermentation of dietary fiber in the large intestine also helps to maintain good bacteria in the digestive tract. Regular bowel movements are associated with a lower risk of colon cancer.

Cardiovascular Benefits

The high fiber content of kidney beans is responsible for their cholesterol-lowering power. The folate they contain helps in lowering levels of homocysteine, which is associated with an increased risk of stroke, heart attack, and peripheral vascular disease. The high content of magnesium found in kidney beans contributes to a healthy cardiovascular system.

Energy Booster

Kidney beans are high in iron, which helps increase your energy levels. Iron is required for the body's metabolism and energy production and helps move oxygen throughout the body. The manganese in kidney beans is also an important contributor to the body's energy production.

High in Protein

IKidney beans are a great source of protein, providing a level of protein comparable to that found in meat or dairy. When beans are combined with rice, they form a complete protein.

Bone Strength

The manganese and calcium in kidney beans work hand in hand to maintain strong bones and along with other trace minerals may help prevent osteoporosis. Kidney beans are also a great source of folate. Research has shown that low amounts of folic acid in the diet lead to an increase in homocysteine levels and significantly increases risk of osteoporosis-related bone fractures, particularly hip fracture in both men and in women. Vitamin K has also turned out to be a critical nutrient for bone health. People who are vitamin K deficient have a greater risk of suffering bone fractures. Vitamin K has been also been shown to help stop fractures in women who have passed through menopause and have already started to experience bone loss. 

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Nutritional Benefits - Pulses

Fibre

Fibre includes all parts of plant foods that your body can't digest or absorb. Pulses are very high in fibre, containing both soluble and insoluble fibres. While soluble fibre helps to decrease blood cholesterol levels and control blood sugar levels, insoluble fibre helps with digestion and regularity. According to the Dietitions of Canada, many Canadians are not getting the recommended amount of fibre per day. The recommend daily intake of fibre is 38 g/day of total fibre for men and 25 g/day of total fibre for women.

Eating just 125 mL (1/2 c.) of pulses per day provides 3 - 6.5 g fibre. With their high fibre levels, pulses are a healthy food choice!

Complex carbohydrates

Besides fibre, pulses contain other complex carbohydrates like resistant and slowly digestible starch as well as oligosaccharides (a complex carbohydrate containing three to six units of simple sugars). Resistant starch and oligosaccharides behave like fibre in the body because they are not digested or absorbed. In contrast, slowly digestible starch does get digested completely in the small intestine but this happens at a slow rate which keeps the body’s blood sugar levels closer to normal.

Protein

Pulses are somewhat unique as a plant food because in addition to high amount of fibre and complex carbohydrates, pulses typically contain about twice the amount of protein found in whole grain cereals like wheat, oats, barley and rice. Pulses have higher amounts of the essential amino acid lysine whereas cereals have higher amounts of the essential amino acids methionine and cysteine so blending pulses with cereals or nuts results in a better quality protein that contains all essential amino acids in appropriate amounts. This is particularly important for people eating vegetarian or vegan diets.

Nutrient Dense

Pulses provide substantial amounts of vitamins and minerals in a relatively low amount of calories. Some of the key minerals in pulses include iron, potassium, magnesium and zinc. Pulses are also particularly abundant in B vitamins including folate, thiamin and niacin.

Low Glycemic Index

For a food that is high in carbohydrates, pulses have a low glycemic index which means they do not cause a fast rise in blood sugar after eating.  Studies have shown that eating pulses is a good way to manage blood sugar levels which is particularly important for people with diabetes.

Pulses are available as whole seeds, and can also be turned into ingredients like flours, fibre, proteins and starches. Their versatility gives endless options to add more pulses to the diet and to meet the recommended weekly amounts of several important nutrients.

Many health organizations recommend eating pulses to maintain good health and prevent chronic diseases like diabetes, heart disease and cancer. Eating Well with Canada's Food Guide states “Have meat alternatives such as beans, lentils and tofu often” and suggests that regularly choosing beans and other meat alternatives such as lentils can help minimize the amount of saturated fat in the diet.

The "2010 Dietary Guidelines for Americans says that “beans and peas are unique foods. Bean and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, garbanzo beans, lima beans, black-eyes peas, split peas, and lentils. Beans and peas are excellent sources of protein. They also provide other nutrients, such as iron and zinc, similar to seafood, meat, and poultry. They are excellent sources of dietary fiber and nutrients such as potassium and folate, which also are found in other vegetables. Because of their high nutrient content, beans and peas may be considered both as a vegetable and as a protein food.” Pulses are also listed in “foods and nutrients to increase “ - Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

The Musical Fruit?

Some carbohydrates in pulses produce gas and bloating for some people, similar to the effects produced by certain other foods (e.g. cabbage, broccoli, and other vegetables and fruits). Eating pulses often allows your gut to adapt to the higher fibre and carbohydrates,decreasing these effects over time.

For those who find that pulses lead to gas and bloating, eat small amounts of pulses, drink lots of water and gradually increase your intake. There are also a number of easy ways to significantly reduce the digestive discomfort that can occur from eating pulses:

• Change the soaking water once or twice during the long cold soak.
• Do not use the soaking liquid to cook the pulses.
• Cook pulses thoroughly as undercooked starch is harder to digest.
• Thoroughly rinse canned or pre-soaked pulses before cooking.
• Take Beano® to help eliminate gas. It is available in health food stores, pharmacies and most grocery stores.

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