How Much Milk Should A 2 Month Old Be Eating Why You Should Eat Red Kidney Beans

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Why You Should Eat Red Kidney Beans

Red in color and shaped like animal or human kidneys, kidney beans are commonly added to soups, stews, salads and other meals 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.

Kidney Bean Nutrition Facts

100 grams (3.5 ounces) of boiled beans contain:

  • Water… 67%

  • Calories… 127

  • Protein… 8.7g (8.7%)

  • Fat… 0.5g (0.5%)

  • Carbohydrates…22.8g (22.8%) of which;

    • Sugar… 0.3g (0.3%)

    • Fibre… 6.4g (6.4%)

As you can see, with moderate calories and a very small amount of fat and sugar, as well as loads of fiber, these beans are an ideal part of a diabetic diet. Additionally, kidney beans contain many beneficial micronutrients such as folate, iron, and manganese.

Protein …these beans are high in protein. A 100g contains nearly 9 grams of protein, or 27% of the total calorie content.

Carbohydrates…starches make up about 72% of their total calories. Bean starch is a slow-release carbohydrate (meaning it has a low GI). It causes a lower and more gradual rise in blood sugar compared to other starches. Thus, kidney beans are especially beneficial for those of us who suffer from type 2 diabetes.

Fiber…these beans are particularly high in fiber, including substantial amounts of resistant starch, a prebiotic. Prebiotics travel through your colon until they reach your colon where they are fermented by beneficial bacteria. This fermentation leads to the formation of short-chain fatty acids, which can improve your colon health and reduce your 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 iron is poorly absorbed)…copper… .manganese…potassium, and…vitamin K1, which is important for blood clotting.

Health Benefits of Eating Kidney Beans

By incorporating these beans into your diet, you can experience substantial health benefits. These include:

  • Reduced risk of developing type 2 diabetes

  • Better blood sugar control

  • Protect cells from damage

  • Help prevent and treat certain cancers

  • Reduced risk of obesity

Reduced risk of developing type 2 diabetes…these beans have a much lower GI (glycemic index) than other high-carb foods, likely due to the fiber and resistant starch they contain. the glycemic index is a measure of how quickly individual foods raise blood sugar after consumption.

A 4-year study in 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 linked to a lower risk of developing diabetes.

There seems to be evidence that eating kidney beans instead of other carbohydrate-rich foods can lower blood sugar in those with and without type 2 diabetes.

Better control of your blood sugar… according to a review published in the American Journal of Clinical Nutritionadding legumes to your diet, such as beans, may lower your fasting blood sugar and insulin levels, thereby supporting long-term blood sugar control.

Protect cells from damage…these beans are an excellent source of antioxidants, compounds that help neutralize free radicals, thereby reducing inflammation and protecting cells from damage and disease. Foods rich in antioxidants may also help prevent chronic diseases such as heart disease, cancers and autoimmune diseases.

Improve heart health…research suggests that eating plenty of legumes, such as these beans, as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for disease cardiac.

Additionally, other studies have shown that eating legumes can reduce markers of inflammation, many of which contribute to chronic diseases such as heart disease.

Other research indicates that eating plenty of legumes as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease.

Help prevent and treat certain cancers…eating kidney beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, the consumption of higher amounts of flavanols is linked to a lower risk of advanced adenomas (a type of tumor from which colon cancer can develop).

In vitro research published in the International Journal of Biological Macromolecules found that certain compounds in navy beans were able to block the growth and spread of cancer cells. This suggests that kidney beans may be a powerful cancer-fighting food.

Reduces your risk of obesity…several observational studies have linked bean consumption to a lower risk of overweight or obesity. A 2-month study of 30 obese adults on a weight-loss diet found that eating beans and other legumes four times a week resulted in greater weight loss than a no-bean diet.

Another study published in the Journal of the American College of Nutrition stated that increased bean consumption may be linked to better nutrition, lower body weight and reduced abdominal fat.

Kidney beans are rich in dietary fiber and protein. The fibers move slowly through the body, prolonging the feeling of satiety. Protein has been shown to reduce levels of ghrelina hormone that stimulates feelings of hunger.

Risks and Side Effects of Eating Kidney Beans

Eating these beans isn’t all dietary heaven…problems include:

  • Flatulence

  • Toxicity

  • Antinutrients

Flatulence…when eating beans, some people experience unpleasant side effects such as flatulence, bloating and diarrhea. These effects are due to alpha-galactosides, i.e. insoluble fiber. Alpha-galactosides can be removed, at least partially, by soaking and sprouting the beans.

Toxicity… raw kidney beans contain high amounts of phytohemagglutinin, a toxic protein. Although this protein is found in many beans, it is particularly high in these beans. Symptoms include diarrhea and vomiting.

To get rid of this toxin, soak and cook the beans…soak them in water for at least 5 hours (or overnight, preferably) and boil them for at least ten minutes at 1000C (2120F). Properly prepared kidney beans are safe to eat and very nutritious.

Antioxidants…are substances that reduce nutritional value by impairing the absorption of nutrients from your digestive tract. The main antinutrients in kidney 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, impairing protein digestion.
  • Starch blockers… i.e. alpha-amylase inhibitors… interfere with the absorption of carbohydrates from the digestive tract.

All of these antinutrients are completely or partially inactivated when the beans are soaked and cooked properly. Fermentation and sprouting of beans can further reduce certain antinutrients, such as phytic acid.

How to Cook Kidney Beans

Kidney beans come in three basic forms…fresh, dried and canned.

You shouldn’t eat raw kidney beans unless you want to experience the heady 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, it will improve digestion and nutrient absorption.

Cook for at least an hour to an hour and a half using 3 parts water to 1 part beans.

Rather than 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. Alternatively, you can drain and rinse the grains…this will remove up to 41% of the sodium content.

But note that draining and rinsing canned beans could remove other micronutrients, such as vitamin C or B vitamins. You can work around this problem by adding other healthy foods, such as carrots, onions , peppers and celery, to your meal to increase its nutritional value.

So once you have the beans ready, what can you do with them?

Find out in the next article in this series… Recipes with kidney beans

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