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Why You Should Eat Red Kidney Beans
Red kidney beans, which are the same color as animal or human kidneys, are commonly added to soups, stews, salads and other dishes in most countries. You can buy them fresh, canned or dried, and the nutrition they provide means they should always be part of a healthy diet.
Red Bean Nutrition Facts
100 grams (3.5 ounces) of cooked beans contains:
Protein… 8.7g (8.7%)
Fat… 0.5g (0.5%)
Carbohydrates… 22.8g (22.8%) of this;
Sugar… 0.3g (0.3%)
Fiber… 6.4g (6.4%)
As you can see, with a moderate amount of calories and very little fat and sugar, as well as plenty of fiber, these beans are an ideal part of a diet for diabetics. In addition, red beans contain a lot of beneficial micronutrients such as folate, iron and manganese.
Protein … these beans are rich in protein. 100 g contains almost 9 grams of protein, which is 27% of the total calorie content.
Carbohydrates… starchy carbohydrates make up about 72% of their total calories. Bean starch is a slow-release carbohydrate (i.e., it has a low GI). It causes a lower and slower rise in blood glucose compared to other starches. So red beans are especially beneficial for those of us with type 2 diabetes.
Fiber… these beans have a particularly high fiber content, including a significant amount of resistant starch, a prebiotic. Prebiotics travel through your colon until they reach the colon where they are fermented by beneficial bacteria. This fermentation results in the formation of short-chain fatty acids, which can improve the health of your colon and reduce the risk of colon cancer.
Micronutrients… beans are rich in various vitamins and minerals. These include… molybdenum… folate (aka vitamin B6 or folic acid)… iron (but the phytate in these beans can mean the iron is poorly absorbed)… copper… manganese… potassium , and… vitamin K1, which is important for blood clotting.
Health benefits of eating red beans
By incorporating these beans into your diet, you can experience significant health benefits. These include:
Reduced risk of developing type 2 diabetes
Better control of blood glucose levels
Protecting cells from damage
It helps prevent and treat some types of cancer
Reduced risk of obesity
Reduced risk of developing type 2 diabetes… these beans have a much lower GI (glycemic index) than other carbohydrate-rich foods, probably because of the fiber and resistant starch they contain. The glycemic index is a measure of how quickly certain foods raise your blood glucose after you eat them.
A four-year study of 3,349 people found that eating large amounts of legumes and lentils was associated with a lower risk of developing type 2 diabetes. The study also found that eating half a serving of legumes a day instead of a similar serving of eggs, bread, rice or baked potatoes was associated with a lower risk of developing diabetes.
It seems clear that eating red beans in place of other high-carbohydrate foods can lower blood glucose levels in both those with and without type 2 diabetes.
Better control of blood glucose levels… according to a review published in American Journal of Clinical Nutritionadding legumes to your diet, such as beans, could lower fasting blood sugar and insulin levels, thereby promoting long-term blood glucose control.
Protecting cells from damage… these beans are a great source antioxidants, compounds that help neutralize free radicals, thereby reducing inflammation and protecting cells from damage and disease. Foods high in antioxidants may also help prevent chronic diseases such as heart disease, cancer, and autoimmune disorders.
Improving heart health… research suggests that eating plenty of legumes like these beans as part of a healthy diet can lower total and LDL (bad) cholesterol, both major risk factors for heart disease.
In addition, other studies have shown that consuming legumes can reduce markers of inflammation, many of which contribute to chronic diseases such as heart disease.
Other research suggests that eating plenty of legumes as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both major risk factors for heart disease.
It helps prevent and treat some types of cancer… eating beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, consuming more flavanols is associated with a lower risk advanced adenomas (a type of tumor that can develop into colon cancer).
In vitro research published in International Journal of Biological Macromolecules found that certain compounds in white beans were able to block the growth and spread of cancer cells. This suggests that beans may be a powerful cancer-fighting food.
You have reduced your risk of obesity… several observational studies have linked bean consumption to a lower risk of being overweight or obese. A two-month study of 30 obese adults on a reduction diet found that eating beans and other legumes four times a week led to greater weight loss than a diet without beans.
Another study published in Journal of the American College of Nutrition reported that increased bean consumption may be associated with improved nutrition, lower body weight, and reduced abdominal fat.
Beans are high in fiber and protein. Fiber passes through the body slowly, thereby prolonging feelings of satiety. Protein has been shown to lower levels ghrelina hormone that stimulates feelings of hunger.
Risks and Side Effects of Eating Red Beans
Eating these beans isn’t all dietary heaven…problems include:
Flatulence…some people experience unpleasant side effects such as gas, bloating and diarrhea when consuming beans. These effects are caused by alpha-galactosides, i.e. insoluble fiber. Alpha-galactosides can be at least partially removed by soaking and sprouting the beans.
Toxicity… raw beans contain large amounts of phytohemagglutinin, a toxic protein. Although this protein is found in many beans, it is especially high in these beans. Symptoms include diarrhea and vomiting.
To get rid of this toxin, soak and boil your beans…soak them in water for at least 5 hours (or preferably overnight) and cook them at 1000C (2120F) for at least ten minutes. Properly prepared red beans are safe and very nutritious.
Antioxidants… are substances that reduce nutritional value by impairing the absorption of nutrients from your digestive tract. The main antinutrients in red beans are:
- Phytic acid… aka phytate… impairs the absorption of minerals such as iron and zinc.
- Protease inhibitors…aka trypsin inhibitors… inhibit the function of various digestive enzymes and impair protein digestion.
- Starch blockers… aka alpha-amylase inhibitors… impair the absorption of carbohydrates from your digestive tract.
All of these antinutrients are completely or partially inactivated when beans are soaked and properly cooked. Fermenting and sprouting beans can reduce some antinutrients, such as phytic acid, even more.
How to cook red beans
Red kidney beans come in three basic forms… fresh, dried and canned.
You must not eat raw beans unless you want to experience the intoxicating joys associated with bouts of vomiting and diarrhea.
Ideally, raw beans should be soaked overnight for at least eight hours before cooking. If they are soaked and sprouted before cooking, this improves digestion and absorption of nutrients.
Cook for a minimum of one hour to one and a half hours using 3 parts water to 1 part beans.
Instead of cooking your own beans, you can buy canned (canned) beans that have already been cooked. Canned beans are just as nutritious as raw beans, except they are often much higher in sodium. You should be able to find low sodium varieties. If not, you can drain and rinse the beans… this will get rid of up to 41% of the sodium content.
Note, however, that draining and rinsing canned beans can remove other micronutrients, such as vitamin C or B vitamins. You can work around this by adding other healthy foods like carrots, onions, bell peppers, and celery to your meal to boost its nutritional value.
So, once you have the beans, what can you do with them?
Find out in the next article in this series… Recipes using red beans
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