The common bean is an important food crop and major source of protein throughout the world.They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled.Nutrition facts Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.Its digestion takes longer, and it causes a lower and more gradual rise in blood sugar than other starches, making kidney beans particularly beneficial for people with type 2 diabetes.Kidney beans rank very low on the glycemic index (GI), which is a measure of how foods affect your rise in blood sugar after a meal ( 9 ).They’re also rich in healthy fibers, which moderate blood sugar levels and promote colon health.Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.A class of antioxidants present in high amounts in soybeans, isoflavones are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.A class of antioxidants present in high amounts in soybeans, isoflavones are categorized as phytoestrogens due to their similarity to the female sex hormone, estrogen.This toxic protein exists in high amounts in raw kidney beans, especially red varieties.This toxic protein exists in high amounts in raw kidney beans, especially red varieties.Found in all edible seeds, phytic acid (phytate) impairs your absorption of various minerals, such as iron and zinc.Found in all edible seeds, phytic acid (phytate) impairs your absorption of various minerals, such as iron and zinc.A class of lectins, also known as alpha-amylase inhibitors, starch blockers impair or delay the absorption of carbs from your digestive tract but are inactivated by cooking.Several observational studies link bean consumption to a lower risk of excess weight gain and obesity ( 30 , 31 ).A recent review of 11 studies also found some supporting evidence but was unable to draw a firm conclusion ( 33 ).Starch blockers, extracted from white kidney beans, demonstrate some potential as a weight loss supplement ( 34 , 35 , 36 ).However, boiling for 10 minutes completely inactivates starch blockers, eliminating their effect in fully cooked beans ( 29 ).Even so, cooked kidney beans offer a number of weight-loss-friendly compounds, making them an excellent addition to an effective weight loss diet.Being rich in protein, fiber, and slow-release carbs, kidney beans are very effective at maintaining healthy levels of blood sugar.Even if you don’t have this condition, adding beans to your diet may improve blood sugar balance, protect your overall health, and reduce your risk of many chronic diseases.Observational studies link legume intake, including beans, with a reduced risk of colon cancer ( 44 , 45 ).Fibers, such as resistant starch and alpha-galactosides, pass undigested down to your colon, where they’re fermented by friendly bacteria, resulting in the formation of SCFAs ( 50 ).SUMMARY Kidney beans are an excellent choice for people with type 2 diabetes and others who want to stabilize their blood sugar levels.Phytic acid, protease inhibitors, and starch blockers are all completely or partially inactivated when beans are properly soaked and cooked ( 29 , 56 , 57).They belong to a group of fibers known as FODMAPs, which may exacerbate the symptoms of irritable bowel syndrome (IBS) ( 7 , 59 , 60 ). .
Kidney Beans: Health Benefits, Nutrients per Serving, How to Use
Today, kidney beans remain an important part of the cuisine in South and Central America and the Caribbean.Health Benefits Nutritionists often recommend beans as part of a healthy diet because of their high nutritional value.They can also help moderate the effects of foods that do cause spikes in blood sugar. .
The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae.Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals.Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria ( 1 , 2 , 3 ).Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods ( 6 ).Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day ( 7 ).Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria.However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health.Eating them may help reduce blood sugar and improve gut health.Iron is a trace mineral that your body needs to make hemoglobin, a protein in the blood that transfers oxygen ( 10 ).In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone ( 12 ).Another study in more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes ( 13 ).Finally, lentil sprouts may also help heart health by reducing low density lipoprotein (LDL or “bad”) cholesterol and increasing high density lipoprotein (HDL or “good”) cholesterol ( 14 ).Eating them may reduce blood sugar levels compared with some other foods that are high in carbs.37% of the DV Vitamin K: 35% of the DV The high quality protein, fiber, micronutrients, and antioxidant compounds in peas contribute to health benefits like nourishing good gut bacteria and maintaining healthy blood sugar levels ( 16 ).A lot of research has shown that pea protein, which is often added to foods or used as a supplement, may have benefits.A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo ( 18 ).Summary Peas contain protein, fiber, and micronutrients that provide benefits like promoting a healthy gut and blood pressure.Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure.One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice ( 21 ).Eating folate-rich foods is especially important for pregnant people, since this water-soluble vitamin is vital for fetal neurological development ( 22 ).Summary Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.One study in rats found that eating black beans increased a cluster of bacteria in the gut that may result in improved insulin sensitivity.Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods.Summary Black beans may help with blood sugar management by modifying gut bacteria.They may also help reduce the rise in blood sugar after a meal compared with other high carb foods, such as rice.There is a lot of evidence that appears to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer.Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density ( 2 8 ).Dietary isoflavone consumption from soy may also help reduce heart disease risk in women ( 2 9 ).One study in mice found that supplementing their diet with pinto beans increased the amount of gut bacteria that produces short-chain fatty acids — which are beneficial for health — and molecules that protect against insulin resistance ( 31 ).This mineral plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment ( 33 ).An interesting study of 38 children who had abnormal blood cholesterol found that those who ate a muffin or smoothie containing 17.5 grams of navy bean powder every day for four weeks had higher levels of healthy HDL cholesterol compared to a control group ( 35 ).A small study in 14 adults with overweight or obesity found that eating 5 cups (910 grams) of navy beans per week for 4 weeks reduced waist circumference and total and LDL cholesterol levels in men compared to baseline ( 36 ).Since these studies are small, we need more research in broader populations before we can draw strong conclusions.Summary Navy beans contain a lot of fiber and may help reduce the risk factors for metabolic syndrome.A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer, and diabetes ( 38 ).Other studies have specifically examined the effect of eating peanuts on blood lipid levels and heart health.One small study among 15 men with overweight or obesity found that consuming a meal with 3 ounces (85 grams) of peanuts led to a smaller increase in blood triglyceride levels at 2 and 4 hours after eating compared with a control meal ( 40 ). .
15 Legumes with the Most Protein
When we went in search of the winning bean, pea or legume for protein per ounce, we found so many contenders we had to cover them all. .
9 health benefits of beans
In this article, learn about nine health benefits of beans, including getting more protein and reducing the risk of heart disease .They are an affordable source of protein, fiber, iron, and vitamins that offer many health benefits.Canned and frozen beans are typically ready to eat after warming on the stove or in the microwave.Beans contain amino acids, which are the protein building blocks that the body uses to heal and to make new tissues, such as bone, muscle, hair, skin, and blood.Protein is a vital nutrient that plays a key role in maintaining and repairing the body.Animal products, soy, and quinoa are all complete proteins, which means they contain all nine essential amino acids.A 1-cup, or 40 grams (g), serving of canned black beans provides 14.5 g of protein, 16.6 g of fiber, and 4.56 milligrams (mg) of iron.A 1-cup, or 155 g , serving of shelled edamame beans provides 18.5 g protein, 8.06 g fiber, and 3.52 mg iron.Folate is essential for overall health, to make healthy red blood cells, and help prevent neural tube defects in a fetus during pregnancy.Antioxidants fight the effects of free radicals, which are damaging chemicals that the body produces during metabolism and other processes.People who consume beans regularly may be less likely to die of a heart attack or other cardiovascular problem.The authors of a 2017 meta-analysis suggested that one reason for the decrease in cardiovascular risk was that people had replaced higher fat animal meat proteins with beans.A 2013 review and meta-analysis found a clear correlation between eating beans and a lower risk of coronary heart disease.The author of a 2018 review concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes.Another study looked specifically at the effect of adding a cup of legumes to the daily diet of people with type 2 diabetes.Replacing higher fat animal proteins with beans is a good step towards better liver health.When a person eats beans, the fiber and healthful starches they contain can help create a feeling of fullness and satisfaction.Healthful gut bacteria also support immune system function and may promote weight loss. .
Top 10 Beans and Legumes Highest in Protein
In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. .
Kidney Bean Nutrition Facts and Health Benefits
Adding kidney beans to your meals is an easy way to boost protein and fiber intake without a lot of calories.The following nutrition information is provided by the USDA for 1/2 cup (90g) of red kidney beans cooked with no added salt or fat.Fiber helps to stabilize blood sugar, boost satiety, and improve digestive health.For this reason, many vegans and vegetarians use kidney beans or other types of legumes to boost their protein intake.Complete proteins provide all of the essential amino acids that cannot be made by the body and therefore must be consumed in the diet.This B vitamin helps boost red blood cell production and provides other health benefits.Minerals in kidney beans include phosphorus (14%) and manganese (22%), a vitamin that regulates the nervous system and improves brain and bone health.An evaluation of the nutritional value of legumes published in Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and the metabolic syndrome.Another review of studies found that increasing intake of beans, peas, and lentils can help people with and without diabetes improve long-term glycemic control in their diets..The fiber and resistant starch in kidney beans act as prebiotics, feeding the friendly bacteria in the gut.Although allergies to kidney bean are fairly rare, it is a legume and therefore botanically related to major allergens such as peanut and soy.Symptoms of a legume allergy may include swelling in the face, difficulty breathing, severe asthma, abdominal pain, nausea, or vomiting.If you suspect that you or your child has an allergy to kidney beans or any legume, speak with your healthcare provider to receive a diagnosis and advice on how to manage the condition.Kidney beans contain compounds that interfere with nutrient absorption that are commonly referred to as "antinutrients.".However, the term is misleading because all plants contain these substances, which have an effect only when consumed in extremely large quantities.When buying canned kidney beans, check the label and look for brands that do not contain added salt.Kidney beans have a mild, creamy, nutty flavor that makes them an easy addition to any dish.If you have a favorite soup, stew, or salad recipe, simply toss in a handful of the beans to add flavor and nutrition. .
Kidney Beans Are Full of Plant-Fueled Protein, Fiber, and More
"Beans can be the sole source of protein in a dish, or you can add them to chicken or meat to boost the overall healthiness of a meal. .
High Protein Kidney Bean Salad
Ever since our White Bean Salad got snuffled up and shared on several health and fitness websites, we’ve been looking for another high-protein dish that was as tasty as it was sure to catch the eye.It pulls the best from Greek and American salads, using feta, beans and corn as the base with a dressing made from the tangy combination of lime and cumin.It’s really easy to prepare so it’s perfect for chucking into a box and taking to work, out for a picnic or bbq or just for something quick at home.On top of that it’ll supply you with more than half a day’s iron needs, lots of calcium and fibre and vitamins A, C and B6.From there they spread around South and Central America until they finally made it to Europe in the 15th century with the help of Spanish explorers (1). .
