Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico. Show
The common bean is an important food crop and major source of protein throughout the world. Used in a variety of traditional dishes, kidney beans are usually eaten well cooked. Raw or improperly cooked kidney beans are toxic, but well-prepared beans can be a healthy component of a well-balanced diet (1). They come in a variety of colors and patterns, including white, cream, black, red, purple, spotted, striped, and mottled. This article tells you everything you need to know about kidney beans. Share on Pinterest Nutrition factsKidney beans are mainly composed of carbs and fiber but also serve as a good source of protein. The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
ProteinKidney beans are rich in protein. Only 3.5 ounces (100 grams) of boiled kidney beans boast almost 9 grams of protein, accounting for 27% of the total calorie content (2). Although the nutritional quality of bean protein is generally lower than that of animal protein, beans are an affordable alternative for many people. In fact, beans are one the richest plant-based sources of protein, sometimes referred to as “poor man’s meat” (3). The most widely studied protein in kidney beans is phaseolin, which may cause allergic reactions in some people (4,5). Kidney beans also contain other proteins like lectins and protease inhibitors (6). CarbsKidney beans are mainly composed of starchy carbs, which account for approximately 72% of the total calorie content (2). Starch is predominantly made up of long chains of glucose in the form of amylose and amylopectin (3). Beans have a relatively high proportion of amylose (30–40%) compared to most other dietary sources of starch. Amylose is not as digestible as amylopectin (7,8). For this reason, bean starch is a slow-release carb. 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). In fact, bean starch has a more beneficial effect on blood sugar balance than many other high-carb foods (10,11). FibersKidney beans are high in fiber. They contain substantial amounts of resistant starch, which may play a role in weight management (12). Kidney beans also provide insoluble fibers known as alpha-galactosides, which may cause diarrhea and flatulence in some people (13,14). Both resistant starch and alpha-galactosides function as prebiotics. Prebiotics move through your digestive tract until they reach your colon, where they’re fermented by beneficial bacteria (7,15). The fermentation of these healthy fibers results in the formation of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, which may improve colon health and reduce your risk of colon cancer (16,17,18). SUMMARY Vitamins and mineralsKidney beans are rich in various vitamins and minerals, including (19,20,21,22,23):
SUMMARY Other plant compoundsKidney beans contain many bioactive plant compounds, including (24,25,26,27,28,29):
SUMMARY Weight lossExcess weight gain and obesity are major health problems, associated with an increased risk of various chronic diseases. Several observational studies link bean consumption to a lower risk of excess weight gain and obesity (30,31). A 2-month study in 30 obese adults on a weight loss diet showed that eating beans and other legumes 4 times per week led to greater weight loss than a bean-free diet (32). A recent review of 11 studies also found some supporting evidence but was unable to draw a firm conclusion (33). Various mechanisms may contribute to the beneficial effects of beans on weight loss. These include fibers, proteins, and antinutrients. Among the most widely studied antinutrients in raw kidney beans are starch blockers, a class of proteins that impair or delay the digestion and absorption of carbs (starch) from your digestive tract (29). 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. SUMMARY Other health benefits of kidney beansAside from being weight loss friendly, kidney beans may have a number of benefits when properly cooked and prepared. Improved blood sugar controlOver time, high blood sugar may increase your risk of many chronic illnesses, such as heart disease. Thus, moderating your rise in blood sugar after meals is considered beneficial for health. Being rich in protein, fiber, and slow-release carbs, kidney beans are very effective at maintaining healthy levels of blood sugar. They have a low GI score, which means that your rise in blood sugar after eating them is low and more gradual (9). In fact, beans are better at controlling blood sugar than most dietary sources of carbs (10,11,37,38,39). Several observational studies indicate that eating beans or other low-glycemic foods may reduce your risk of type 2 diabetes (40,41,42). Eating low-glycemic foods may also improve blood sugar control in people who already have type 2 diabetes (43). 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. Colon cancer preventionColon cancer is one of the most common types of cancer worldwide. Observational studies link legume intake, including beans, with a reduced risk of colon cancer (44,45). This is supported by test-tube and animal studies (46,47,48,49). Beans contain a variety of nutrients and fibers with potential anticancer effects. 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). SCFAs like butyrate may improve colon health and lower your risk of colon cancer (18,51). SUMMARY |