Kidney beans are consumed around the world. Like cannellini beans and adzuki beans, kidney beans can enhance the flavor as well as the nutritional value of any dish. Thanks to the vitamins and minerals they contain, kidney beans benefits include lowering the risk of heart disease, diabetes, and even certain types of cancer. Pretty good for a humble bean!
In just one cup, kidney beans nutrition contains 16.2 grams of protein, 16.5 grams of fiber, 131 micrograms of folate, 243 milligrams of phosphorus and 742 milligrams of potassium. And if you pair your foods just right — like beans and rice — that offers the greatest benefit.
Tip: Avoid these foods combinations!
Kidney Beans Benefits
1. Lowers Cholesterol and Reduces Heart Disease Risk
Beans, beans, they’re good for your heart! You may have heard the rhyme but not the reason. Kidney beans benefits include the ability to lower cholesterol levels. Specifically, studies have shown that by lowering cholesterol levels, kidney beans benefits also include a lower risk of heart disease and stroke. Adding kidney beans to your diet can help decrease LDL cholesterol levels and increase HDL cholesterol levels to reduce the risk of cardiovascular issues. Thanks to kidney beans nutrition, adding beans to your diet can also help lower inflammation level in the body. (1)
2. Controls Blood Sugar
So this one shouldn’t be a big surprise. Since kidney beans are very high in fiber, they can naturally lower blood sugar levels. Why? Well, high-fiber diets help lower fasting blood glucose levels. Kidney beans serve as a helpful addition to a diabetic diet. They’re not only high in fiber but also low on the glycemic index, which helps to maintain normal blood sugar levels. (2)
3. Combats Diabetes
Just as they control blood sugar, kidney beans can help combat diabetes. Replacing other high-carbohydrate foods with beans can be helpful in preventing and treating diabetes. On the glycemic index, brown rice ranks at 55. Beans, on the other hand, rank much lower on the glycemic index, ranging anywhere for a 29 to a 38. Kidney beans nutrition can also help prevent heart disease in diabetics. As noted, kidney beans benefits include the ability to better manage blood sugar levels. (3)
4. Helps Treat and Prevent Certain Cancers
The high fiber content of beans helps the body in many ways, as does kidney beans nutrition. Kidney beans benefits include the ability to help treat and prevent certain cancers. According to research published in the International Journal of Biological Macromolecules, beans are considered a cancer-fighting food. For example, studies have shown that kidney beans benefits include the ability to protect the body against several forms of cancer, including colorectal cancer. (4)
5. Aids in Weight Loss
Kidney beans can also aid in weight loss. They contain alpha-amylase inhibitors, which have been studied for their ability to prevent starch absorption and breakdown. Research has shown that kidney bean benefits include the ability to reduce BMI, overall body weight, and fat mass. According to a study in which overweight participants took kidney bean extract, the participants experienced significant changes in waist, hip and thigh circumference. The study suggests that kidney bean benefits include the ability to reduce weight and fat mass while maintaining lean body moss. The participants in the study lost an average of 6.34 pounds in 30 days. (5)