Kidney beans are a popular bean (scientific name is Phaseolus vulgaris ), one pea's tree originated in Central America and Mexico.
Common beans are an important food crop and a major source of protein worldwide.
Kidney beans are often cooked thoroughly and used in many traditional dishes.
If it is alive or not cooked, it carries toxins , while well-cooked beans are a healthy ingredient in a balanced diet.
This is kidney bean often found:
They have a variety of colors and patterns; White, cream, black, red, purple, dots, stripes, and spots.
Kidney beans mainly contain carb and fiber, but also a source the protein good.
The table below contains detailed information about all the nutrients in kidney beans.
|Country||sixty seven %|
|The protein||8.7 g|
|Saturated fat||0.07 g|
|Monounsaturated fat||0.04 g|
|Polyunsaturated fat||0.28 g|
Protein in kidney beans
Kidney beans are rich in protein. One cup of boiled kidney beans (177 g) contains about 15 g of protein, accounting for 27% of total calories .
Although the nutritional quality of protein beans is lower than animal protein, beans are a reasonable alternative for many people in developing countries.
In fact, beans are one of the most abundant sources of plant protein, sometimes called "the meat of the poor" .
The most studied protein in kidney beans is phaseolin, which can cause allergic reactions in sensitive individuals .
Kidney beans also contain proteins like lectins and protease inhibitors .
Summary: Kidney beans are one of the most abundant plant protein sources.
Kidney beans mostly contain carb.
Carb in kidney beans is called accounting for about 72% of total calories .
Starch is made up of long glucose chains, called amyloza and amylopectin .
Beans have a relatively high ratio of amylose (30-40%) compared to most sources of starch from other diets.
Undigested amylose like amylopectin .
For this reason, bean starch is called slow-release carbohydrate. It takes more time to digest this type of bean and also help lower and slow the rate of blood sugar increase better than other starches, which makes kidney beans especially beneficial for the affected person. diabetes.
Kidney beans rank very low , this is a measure of how much food affects the increase in blood sugar after a meal.
In fact, bean starch has a more positive effect on blood sugar balance than many other high-carb foods .
Summary: Carb starch is the main nutritional component of kidney beans. They do not cause fluctuations in blood sugar, which helps kidney kidneys match those with diabetes.
High-fiber kidney beans.
They contain an amount starch resistant pepper significantly, may play a role in weight control .
Kidney beans also contain insoluble fiber called alpha-galactoside, which can cause diarrhea and bloating in some people .
Both resistant and alpha-galactoside starch act as prebiotics. They move through the gastrointestinal tract until they reach the colon, where beneficial bacteria ferment all of these substances, which stimulates the growth of beneficial bacteria .
The fermentation of this healthy fiber also produces short-chain fatty acids, such as butyrate, acetate and propionate can improve health and reduce the risk of colon cancer .
Summary: Kidney beans are good in fiber, reducing blood sugar and improving intestinal health. They can cause flatulence and diarrhea in some people.
Vitamins and minerals
Kidney beans have lots of vitamins and minerals.
- Molybden: Beans are high in molybdenum, a trace element found primarily in seeds, grains and beans .
- Folate: Also known as folic acid or vitamin B9, folate is considered particularly important during pregnancy .
- Iron: Essential minerals have many important functions in the body. Iron in beans can be difficult to absorb due to their phytate content .
- Copper: An antioxidant has a low rate in Western diets. In addition to beans, food sources of copper are organ meats, seafood and nuts.
- Mangan: Found in most foods and drinks, especially whole grains, beans, fruits and vegetables.
- Potassium: An essential nutrient may have a positive effect on cardiovascular health .
- Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood clotting.
- Phosphorus: In most foods, phosphorus is abundant in Western diets.
Summary: Kidney beans are a good source of vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, vitamin K1 and phosphorus.
Other plant compounds
Kidney beans contain all these Biological activity has many effects, both good and bad, for health.
- Isoflavone : A high content antioxidant in soy bean. They have all the effects on health and are classified as phytoestrogens due to the same sex hormones estrogen .
- Anthocyanin: A colorful antioxidant in the skin of kidney beans. The color of red kidney beans is mainly due to an anthocyanin called pelargonidin .
- Phytohaemagglutinin: A toxic lectin (protein) is found in high amounts in living kidney beans, especially red kidney beans. It can be removed when cooking .
- Phytic acid: Found in all edible nuts, phytic acid (phytate) reduces the ability to absorb various minerals, such as iron and zinc. Can reduce this acid by soaking, germinating and fermenting beans .
- Resistant pepper starch: This is a group of lectins, also known as alpha-amylase inhibitors. They weaken or slow carb absorption from the gastrointestinal tract, but are ineffective when cooking .
Summary: Kidney beans contain many bioactive compounds that are both good and bad. Phytohaemagglutinin is a toxic lectin found only in raw or uncooked kidney beans.
Overweight and obesity are serious health problems, which are linked to an increased risk of various chronic diseases.
Some observational studies have linked consumption of beans with low risk of being overweight and obese .
One trial of 30 obese men and women who took a weight loss diet discovered that eating beans (and other legumes) 4 times a week for 2 months resulted in more weight loss than diet without beans .
A recent meta-analysis of 11 randomized controlled trials also found some evidence to support this, but a definitive conclusion cannot be drawn because the quality of these experiments is quite poor .
Various mechanisms of action have been discussed as an explanation for the beneficial effects of beans on weight loss. These include fiber, protein, and .
Among the most studied antimicrobial substances in living kidney beans are substances called pepper-resistant starches, a protein that weakens or slows digestion and absorption of carbs from the digestive tract .
Anti-pepper starch extracted from white kidney beans has shown potential to become Weight loss supplements .
However, boiling at 212 ° F (100 ° C) for 10 minutes will completely neutralize resistant pepper, and cooked beans will eliminate this effect .
Even so, cooked beans contain a number of ingredients that are friendly to losing weight, making them a great supplement for an effective weight loss diet.
Summary: Kidney beans are high in protein and fiber, and containing proteins can reduce digestion of starches (carb). They can be considered a suitable food for weight loss.
Other health benefits of kidney beans
Besides friendly weight loss, kidney beans may have some health benefits when cooked and processed thoroughly.
Improve blood sugar control
Over time, high blood sugar can increase the risk of chronic diseases like heart disease.
For this reason, reducing blood sugar after meals is considered to be healthy.
Rich in protein, fiber, and substances called slow release carbons, kidney beans are especially effective in maintaining blood sugar when eaten with meals.
Kidney beans have a very low impact on blood sugar index, which means that after eating them, the increase in blood sugar is lower and more stable .
In fact, beans control blood sugar better than most dietary carb sources .
Some observational studies show that eating beans, or other foods with low glycemic index, may reduce the risk of diabetes .
Eating foods with a low glycemic index may also improve blood sugar control in people with diabetes .
Whether you have diabetes or not, adding beans to your diet can improve your blood sugar balance, protect your overall health and reduce your risk of many chronic diseases.
Summary: Kidney beans are a great diet option for diabetes and those who want to stabilize blood sugar.
Prevention of colon cancer
is one of the most common cancers in the world.
Observational studies have linked the consumption of legumes (including nuts) to reducing colon cancer risk .
This is supported by animal studies and in vitro experiments .
Beans contain lots of nutrients and fiber that are resistant to cancer.
Fiber, such as anti-digestive starch and alpha-galactoside, does not decompose when down the colon where they benefit from fermenting bacteria leading to the formation of short-chain fatty acids .
Short-chain fatty acids, like butyrate, can improve health and reduce colon cancer risk .
Summary: As a rich source of fermented fiber, kidney beans can enhance health and reduce the risk of colon cancer.
Side effects and personal concerns
Although kidney beans can have many health benefits, when they are alive or not cooked, they are toxic.
In addition, some people may want to limit the consumption of beans due to abdominal distention and flatulence.
Toxicity of kidney kidney beans
Raw kidney beans contain large amounts of toxic proteins (lectin) called phytohaemagglutinin .
Phytohaemagglutinin is found in many legumes, but has a high specific content in red kidney beans.
Kidney bean poisoning has occurred in both animals and humans .
In humans, the main symptoms of kidney bean poisoning include diarrhea and vomiting, sometimes hospitalization .
Soaking and cooking beans help eliminate most toxins, make beans harmless, safe and nutritious when eating .
Before consumption, kidney beans must be soaked in water for at least 5 hours and boiled at 212 ° F (100 ° C) for at least 10 minutes .
Summary: Raw kidney beans carry toxins and should be avoided. The same is true for improperly cooked beans.
Anti-nutritional substances in kidney beans
Improperly cooked beans and beans contain all kinds of anti-nutritional substances, which reduce nutritional value by reducing nutrient absorption from the digestive tract.
Although their activity is sometimes considered beneficial, it is a serious concern in developing countries where beans are a staple food in the majority of the daily diet.
The main antimicrobial substances in beans include:
- Phytic acid (phytate), reduces the ability to absorb minerals such as iron and zinc .
- Protease inhibitor (trypsin inhibitor), proteins that inhibit the function of different digestive enzymes, reduce protein digestion .
- Anti-pepper starch (alpha-amylase inhibitor) are substances that reduce carb absorption from the digestive tract .
Phytic acid, protease inhibitor and pepper resistant starch are all inactivated or partially when the beans are soaked and cooked properly .
Bean fermentation and germination can reduce antimicrobial substances such as phytic acid, even more .
Summary: Kidney beans contain substances called "anti-nutritional substances" that reduce the absorption of minerals, proteins and carb. They can be removed (at least in part) by soaking and cooking.
Flatulence and bloating
In some people, consumption of beans can cause discomfort such as bloating, bloating, and diarrhea .
Insoluble fiber called alpha-galactoside is responsible for these effects, most commonly stachyose, verbascose and raffinose .
They belong to a group of fibers called may aggravate the symptoms of .
Alpha-galactoside can be partially removed by soaking and germinating beans .
Summary: Kidney beans can cause bloating, bloating and diarrhea in some people.
Kidney beans are an excellent source of plant proteins.
They are also rich in minerals, vitamins, fiber, antioxidants and other unique plant compounds.
For this reason, they can contribute to a weight-loss diet, while also improving colon health and controlling blood sugar.
However, you should always eat well-cooked beans. Improperly cooked or cooked beans are toxic.