What is a kidney bean? Health benefits of kidney beans

Kidney beans are the main source of protein worldwide, providing many nutrients for the body. Let’s learn more about the benefits of magic beans with Tnhelearning.edu.vn below!

What is a kidney bean?

Kidney beans (kidney beans) also known as kidney beans, love beans (scientific name is Phaseolus vulgaris) are often confused with red beans. The reason is called kidney beans because this bean has the shape and color that looks like a human kidney. Kidney beans are native to Mexico and Central America.

Currently, there are 4 types of kidney beans that you can easily find on the market such as:

– Red kidney bean has the English name as red kidney bean, common kidney bean.

Red kidney beans

– White kidney bean has the English name as white kidney bean.

White kidney beans

– Red speckled kidney bean in English is red speckled kidney bean, long shape red speckled kidney bean.

Red Spotted Kidney Beans

– Light speckled kidney bean is also known in English as light speckled kidney bean, long shape light speckled kidney bean.

Spotted kidney beans

Kidney beans are commonly used in many traditional dishes of India, Spain, the Netherlands, southern Louisiana (in the South Central United States) and Indonesia.

Nutritional composition of kidney beans

According to scientific studies, kidney beans are a good source of protein, fiber and other vitamins and minerals that are beneficial to health.

Nutritional composition of kidney beans

Specifically, for every 100g of kidney beans, the nutritional components are as follows:

– Energy: 127 kcal

– Water: 67%

– Carbohydrates: 22.8g

– Protein: 8.7g

– Fat: 0.5g

– Fiber: 6.4g

– Vitamin C: 1.1mg

– Vitamin E: 0.79mg

– Vitamin K: 15.5micrograms

In addition, kidney beans also contain many types of B vitamins, such as 0.051mg vitamin B2, 0.106mg vitamin B6, … and minerals: 26mg calcium, 375mg potassium, 2.74mg iron,…

Effects of kidney beans

Kidney beans, in addition to providing nutrients for the body, also have many good health effects such as:

Provides vitamins and minerals

Kidney beans contain a variety of vitamins and minerals needed by the body, such as:

Molybdenum: A trace element commonly found in nuts, beans, and grains.

Manganese: This compound is present in most foods, especially whole grains, legumes, fruits and vegetables.

Folate, also known as vitamin B9 or folic acid, is good for the development of the brain and spinal cord of the fetus.

Iron: plays many important roles in the body such as creating red blood cells, preventing anemia.

Vitamin K1, also known as phylloquinone, plays an important role in blood clotting.

Copper: A mineral with antioxidant activity, helps the body to prevent many chronic diseases.

Potassium: A mineral beneficial for heart health.

Provides plant compounds

Kidney beans contain many biologically active plant compounds such as:

Isoflavones: This is a group of antioxidants present in many soybeans and has many similarities with estrogen.

Phytic acid: This substance can reduce the absorption of minerals such as iron and zinc. You can reduce this by soaking or fermenting the beans.

Anthocyanins: This antioxidant occurs in abundance in the skin of kidney beans.

Phytohaemagglutinin: This is a toxic protein found in raw kidney beans. However, you can get rid of this toxin by cooking beans thoroughly.

Starch blocker: This substance reduces or delays the absorption of carbs through the digestive tract. However, this substance can be deactivated when you cook the beans.

Support weight loss

Some studies suggest that consuming kidney beans may help reduce the risk of weight gain and obesity. A two-month study in 30 adults with obesity found that eating legumes four times a week resulted in greater weight loss .

Help lose weight

This effect may be due to the fact that kidney beans contain a number of weight loss aids such as fiber, protein and anti-nutrients.

Helps control blood sugar

High blood sugar can increase the risk of many dangerous chronic diseases such as heart disease . Kidney beans are rich in protein, fiber and slow-release carbs, so they are a good food to help you control blood sugar.

Effects of kidney beans

Kidney beans also have a low glycemic index in foods, so after eating kidney beans, your blood sugar will not rise too high and too quickly . Some observational studies indicate that eating beans or other low-glycemic foods may reduce the risk of type 2 diabetes.

Colon cancer room

Colon cancer is one of the most common cancers worldwide. Some studies have shown that adding kidney beans to the diet can help reduce the risk of colon cancer because beans are packed with nutrients and fiber that have anti-cancer effects.

Delicious dishes from kidney beans

Kidney beans are a nutrient-rich food, so people can process them into many healthy dishes.

Kidney bean milk

Kidney bean milk

A delicious, hot cup of kidney bean milk with a sweet and tangy milk flavor combined with the typical flavor of kidney beans will make you have an energetic day.

Kidney bean tea

Kidney bean tea

If you are too tired of the traditional bean soup, try “breaking the way” with kidney bean soup that is both delicious and healthy.

Kidney beans stewed with vegetables

Kidney beans stewed with vegetables

This is a soup that is both fragrant and sweet, not only cool but also provides nutrients for the body. With the perfect combination of magic beans and vegetables promises to change the wind for your family’s meal.

Notes when using kidney beans

In addition to the beneficial effects on health, if you use kidney beans improperly, kidney beans can also harm the body. Take note of the following issues:

Do not eat raw kidney beans because they are toxic

Kidney beans contain quite a lot of toxins compared to other beans. Therefore, you should soak and boil the beans for about 10 minutes (cooked) before eating . Soaking and cooking beans thoroughly will remove many toxins.

Don’t eat too much because it’s easy to get bloated

Notes when using kidney beans

Although kidney beans have many health benefits, you should not eat too much because kidney beans contain insoluble fiber (alpha-galactoside) if eaten in large quantities, it is easy to cause bloating.

Cook thoroughly and properly to remove the anti-biotics

Thorough cooking of kidney beans not only removes toxins but also contains anti-nutrients – this is what causes nutrients from food to be absorbed slowly into the body.

Side effects of kidney beans

Although kidney beans have a number of health benefits, raw or undercooked beans contain a number of toxic substances. Raw kidney beans contain large amounts of the toxic protein phytohaemagglutinin.

In humans, this substance can cause symptoms of poisoning such as diarrhea and vomiting. These symptoms can sometimes be so severe that you need to be hospitalized.

Side effects of kidney beans

Because kidney beans contain insoluble fiber (alpha-galactoside), which belongs to the FODMAP group, eating kidney beans may make symptoms of irritable bowel syndrome worse . Eating too much in healthy people can cause bloating, indigestion and flatulence.

Where is the best place to buy kidney beans?

Where is the best place to buy kidney beans?

Currently, kidney beans are very popular on the market, this bean is easy to find, so you can go to supermarkets or go to e-commerce sites like Lazada, Shopee,…. Magic beans have prices ranging from 120,000 -150,000 VND/0.5 kg . Depending on the time, the quality of the grain, the price will change.

Tnhelearning.edu.vn hopes that the useful sharing about kidney beans has helped you easily access and better understand the benefits of kidney beans for health. Wishing you and your family good health!

Source: Synthesis

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