Why you should eat kidney beans
Website design By BotEap.comRed in color and shaped like the kidneys of an animal or human, kidney beans are commonly added to soups, stews, salads, and other foods 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.
Website design By BotEap.comRed Kidney Beans Nutrition Facts
Website design By BotEap.com100 grams (3.5 ounces) of boiled beans contains:
glycemic index it is a measure of how quickly individual foods raise blood glucose levels after eating them. Website design By BotEap.comA 4-year study of 3,349 people found that consuming large amounts of vegetables and lentils was associated with a lower risk of developing type 2 diabetes. The study also found that eating a half serving of vegetables per day instead of a similar serving of eggs, baked bread, rice or potatoes was linked to a lower risk of developing diabetes. Website design By BotEap.comIt seems obvious that eating kidney beans instead of other carbohydrate-rich foods can lower blood glucose levels in both those who are type 2 diabetics and those who are not. Website design By BotEap.comBetter control of your blood glucose levels…according to a review published in the American journal of clinical nutritionAdding legumes, such as beans, to your diet may lower your fasting blood sugar and insulin, supporting long-term blood glucose control. Website design By BotEap.comProtect cells from damage.…these beans are a great source of antioxidants, compounds that help neutralize free radicals, thereby reducing inflammation and protecting cells from damage and disease. Antioxidant-rich foods may also help prevent chronic diseases like heart disease, cancers, and autoimmune disorders. Website design By BotEap.comImprove heart health… research suggests that eating plenty of vegetables, like these beans, as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease. Website design By BotEap.comAdditionally, other studies have shown that eating vegetables can reduce markers of inflammation, many of which contribute to chronic conditions like heart disease. Website design By BotEap.comOther research indicates that eating plenty of vegetables as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease. Website design By BotEap.comHelp prevent and treat some types of cancer… eating kidney beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, consuming higher amounts of flavanols is associated with a lower risk of advanced adenoma (a type of tumor from which colon cancer can develop). Website design By BotEap.comin vitro research published in International Journal of Biological Macromolecules discovered that certain compounds in navy beans could block the growth and spread of cancer cells. This suggests that beans may be a powerful cancer-fighting food. Website design By BotEap.comReduced risk of obesity… several observational studies have linked bean consumption to a lower risk of becoming overweight or obese. A 2-month study of 30 obese adults on a weight-loss diet found that eating beans and other vegetables four times a week led to greater weight loss than a diet without beans. Website design By BotEap.comAnother study published in Journal of the American College of Nutrition stated that higher bean consumption may be linked to better nutrition, lower body weight, and reduced abdominal fat. Website design By BotEap.comRed kidney beans are rich in dietary fiber and protein. The fiber moves slowly through the body thus prolonging the feeling of satiety. Protein has been shown to reduce levels of ghrelina hormone that stimulates the feeling of hunger. Website design By BotEap.comRisks and Side Effects of Eating Kidney Beans Website design By BotEap.comEating these beans isn’t just dietary heaven…problems include:
alpha-galactosidesie insoluble fiber. Alpha-galactosides can be removed, at least partially, by soaking and sprouting beans. Website design By BotEap.comToxicity… raw beans contain large 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. Website design By BotEap.comTo 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 highly nutritious. Website design By BotEap.comantioxidants…are substances that reduce nutritional value by preventing the absorption of nutrients from your digestive tract. The main antinutrients in kidney beans are:
- Water… 67%
- Calories…127
- Protein… 8.7g (8.7%)
- Fat…0.5g (0.5%)
- Carbs…22.8g (22.8%) of which;
- Sugar…0.3g (0.3%)
- Fiber…6.4g (6.4%)
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- Reduced risk of developing type 2 diabetes
- Better control of blood glucose levels
- Protect cells from damage.
- Help prevent and treat some types of cancer
- Reduced risk of obesity.
glycemic index it is a measure of how quickly individual foods raise blood glucose levels after eating them. Website design By BotEap.comA 4-year study of 3,349 people found that consuming large amounts of vegetables and lentils was associated with a lower risk of developing type 2 diabetes. The study also found that eating a half serving of vegetables per day instead of a similar serving of eggs, baked bread, rice or potatoes was linked to a lower risk of developing diabetes. Website design By BotEap.comIt seems obvious that eating kidney beans instead of other carbohydrate-rich foods can lower blood glucose levels in both those who are type 2 diabetics and those who are not. Website design By BotEap.comBetter control of your blood glucose levels…according to a review published in the American journal of clinical nutritionAdding legumes, such as beans, to your diet may lower your fasting blood sugar and insulin, supporting long-term blood glucose control. Website design By BotEap.comProtect cells from damage.…these beans are a great source of antioxidants, compounds that help neutralize free radicals, thereby reducing inflammation and protecting cells from damage and disease. Antioxidant-rich foods may also help prevent chronic diseases like heart disease, cancers, and autoimmune disorders. Website design By BotEap.comImprove heart health… research suggests that eating plenty of vegetables, like these beans, as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease. Website design By BotEap.comAdditionally, other studies have shown that eating vegetables can reduce markers of inflammation, many of which contribute to chronic conditions like heart disease. Website design By BotEap.comOther research indicates that eating plenty of vegetables as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease. Website design By BotEap.comHelp prevent and treat some types of cancer… eating kidney beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, consuming higher amounts of flavanols is associated with a lower risk of advanced adenoma (a type of tumor from which colon cancer can develop). Website design By BotEap.comin vitro research published in International Journal of Biological Macromolecules discovered that certain compounds in navy beans could block the growth and spread of cancer cells. This suggests that beans may be a powerful cancer-fighting food. Website design By BotEap.comReduced risk of obesity… several observational studies have linked bean consumption to a lower risk of becoming overweight or obese. A 2-month study of 30 obese adults on a weight-loss diet found that eating beans and other vegetables four times a week led to greater weight loss than a diet without beans. Website design By BotEap.comAnother study published in Journal of the American College of Nutrition stated that higher bean consumption may be linked to better nutrition, lower body weight, and reduced abdominal fat. Website design By BotEap.comRed kidney beans are rich in dietary fiber and protein. The fiber moves slowly through the body thus prolonging the feeling of satiety. Protein has been shown to reduce levels of ghrelina hormone that stimulates the feeling of hunger. Website design By BotEap.comRisks and Side Effects of Eating Kidney Beans Website design By BotEap.comEating these beans isn’t just dietary heaven…problems include:
- Flatulence
- Toxicity
- antinutrients
alpha-galactosidesie insoluble fiber. Alpha-galactosides can be removed, at least partially, by soaking and sprouting beans. Website design By BotEap.comToxicity… raw beans contain large 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. Website design By BotEap.comTo 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 highly nutritious. Website design By BotEap.comantioxidants…are substances that reduce nutritional value by preventing the absorption of nutrients from your digestive tract. The main antinutrients in kidney beans are:
- phytic acid…also known as phytate…impairs the absorption of minerals such as iron and zinc.
- protease inhibitors…also known as trypsin inhibitors…inhibit the function of various digestive enzymes, affecting protein digestion.
- starch blockers…also known as alpha-amylase inhibitors…they prevent the absorption of carbohydrates in the digestive tract.