Benefits of Kidney Beans

Benefits of Kidney Beans:


Just as its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans hold their shape really well during cooking and readily absorb surrounding flavors, they are a favorite bean to use in simmered dishes. Kidney beans that are white in color are known as cannellini beans.

Nutritional Benefits

Kidney beans are sometimes referred to as chili beans, but they are named after a kidney because of their visual similarity to the organ. On more rare occasions, the kidney bean is also called the red bean, but there are other red beans, too, which causes an overlap in the reference. A fundamental aspect of the cooking traditions of Northern India, kidney beans are also used commonly in areas like Southern Louisiana, especially New Orleans, for the traditional dish of Creole (red beans and rice). Kidney beans are also found in the Spanish dish by the name of chili con carne. Nutrition-wise, they are an excellent source of many minerals and vitamins.

High in Magnesium
Eating a good amount of kidney beans is vital if you want to get your daily dose of magnesium. Kidney beans are a great source of magnesium, as 3.5 ounces of the beans gets you 140 milligrams worth. Magnesium is essential to the human body if you want to avoid serious conditions that can have a deleterious effect on your well-being. For example, if you do not get enough magnesium in your system, you stand the chance of suffering muscle spasms, high blood pressure, diabetes, cardiovascular disease, migraines, anxiety disorders, cerebral infarction and even osteoporosis. In addition, some salts found in magnesium, such as Epsom salts, have been shown to be effective in the treatment against high blood pressure.

High in Calcium
Calcium is also found plentifully in kidney beans, with just one, 3.5-ounce serving giving your body an intake of 143 milligrams of calcium. Calcium is a very important mineral for sustaining life, and it is a feature of a healthy diet. By eating kidney beans, you are adding to the strength of your bones, not just in the present day, but even extending as far into the future as your older age. If you don't adhere to your daily calcium requirements, you are in danger of developing diseases like rickets and also poor blood clotting. Sometimes, certain demographics, like pregnant women, can develop osteoporosis if they don't get enough calcium. So if you are worried that you are not getting enough calcium into your diet, then simply add some kidney beans to your meals, and you are well on your way to fixing this deficiency.

Good Source of Zinc
Kidney beans are a good source for the trace element of zinc; zinc is essential to life and is found in animals, people, plants and microorganisms. If you do not take in enough zinc, you stand to be in greater jeopardy of getting chronic renal disease, chronic liver disease, diabetes, sickle cell disease, malignancy, malabsorption and other types of chronic illness. Even in less severe cases of zinc deficiency, you still are at risk of suffering from sexual impotence, delayed maturation, impaired appetite, skin lesions, eye lesions and also diarrhea, just to name a few.

Health Benefits

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites.

Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

A Fiber All Star
Check a chart of the fiber content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lower Your Heart Attack Risk
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked kidney beans provides more than half (57.3%) of the recommended daily intake for folate.

Kidney beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat kidney beans--a one cup serving provides 19.9% of your daily needs for magnesium.

Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize
blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol) levels by 12.5%.

Iron for Energy
In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea--especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. A one cup serving of kidney beans provides 28.9% of the daily recommended intake for iron.

Maintain Your Memory with Thiamin (Vitamin B1) Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. Don't forget to make kidney beans a staple in your healthy diet: a one cup serving of cooked kidney beans provides 18.7% of the daily value for thiamin.

Manganese for Energy Production and Antioxidant Defense
Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just one cup of kidney beans supplies 38% of the DV for this very important trace mineral.

Protein Power Plus
If you're wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from kidney beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of kidney beans provides 15.3 grams of protein--that's 30.7% of the daily value for protein.

Consumption Tips

Prior to the process of washing and cooking beans, they should be checked thoroughly for the presence of any stones or damages. This can be done by spreading them on a light colored plate or a cooking surface. Once the stones and damaged beans have been removed, the beans have to be placed in a strainer and strained properly, under cool running water.

To aid the process of digestion and reduce the cooking time, beans should be pre-soaked. This can be done by placing them in a saucepan containing 2 to 3 cups of water per cup of beans. After the process of pre-soaking, drain the liquid and rinse the beans with clean water.

There are 2 methods of pre-soaking the beans. The first method involves boiling the beans for 2 minutes in the saucepan, taking them off from the heat and then allowing them to stand for 2 hours, after covering the pan. The second method involves simply soaking the beans in water for 8 to 10 hours, in the refrigerator.


Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk.

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