A Handful of Health Each Day! Benefits and Calories of Kidney Beans: 7 Health Advantages

In A Handful of Health Each Day! Benefits and Calories of Kidney Beans: 7 Health Advantages post, we’ll take a closer look at the benefits, nutritional content, calories, seasonal availability, selection tips, and storage methods of kidney beans.

To describe kidney beans in one sentence:

“A small but powerful low-calorie, high-protein food with a rich, nutty flavor.”

Historically, kidney beans were a staple in the ancient Mayan and Aztec civilizations. Corn, squash, and kidney beans were known as the “Three Sisters,” forming the core of their diet. They were planted together, mutually benefiting each other’s growth. During the Age of Exploration, Spanish explorers introduced kidney beans to Europe, where they became an important ingredient in Italian and French cuisine.

We have organized the benefits, nutritional content, and more about kidney beans in a clear and easy-to-understand way, using illustrations and charts.

Now, let’s dive in!

1. Blood Sugar Control

– Kidney beans have a low glycemic index, which means they cause a slow rise in blood sugar after consumption. They also contain alpha-amylase inhibitors, which slow down the breakdown of starch into glucose and its absorption into the bloodstream.

※ Kidney Bean Glycemic Index (GI): 24-28

※ Alpha-Amylase:An enzyme that breaks down starch (carbohydrates) into glucose.

※ Alpha-Amylase Inhibitor:Slows down the enzyme’s activity, delaying the breakdown of starch into glucose and its absorption, helping to prevent rapid spikes in blood sugar.

2. Weight Management

– The high fiber content in kidney beans aids slow digestion and prolongs the feeling of fullness. Low in calories but rich in nutrients, kidney beans provide essential nutrition while limiting calorie intake, making them suitable for weight management and dieting.

※ Dietary Fiber:A type of carbohydrate that isn’t digested, expands in the stomach by absorbing water, and keeps you full.

※ Low-Calorie, High-Protein:Kidney beans offer low calories and are a great source of plant-based protein with high nutrient density.

3. Cardiovascular Health Improvement

– Rich in potassium, kidney beans help excrete sodium, relax blood vessels, and lower blood pressure. Their fiber content reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol), helping prevent cardiovascular diseases like atherosclerosis.

※ Potassium:Promotes sodium excretion, dilates blood vessels, and lowers blood pressure.

※ Pectin:A soluble fiber that binds with cholesterol in the intestine, preventing its absorption and lowering LDL cholesterol levels.

4. Digestive Health Improvement

– The insoluble fiber in kidney beans adds bulk to the stool, making it softer and promoting bowel movements, while soluble fiber serves as food for beneficial gut bacteria, maintaining microbial balance and improving overall digestive health.

※ Insoluble Fiber:Passes through the digestive tract without dissolving, increasing stool bulk and activating bowel movements.

※ Soluble Fiber:Dissolves in water to form a gel, serves as food for beneficial gut bacteria, and helps balance gut microbiota.

5. Antioxidant Effects

– Kidney beans contain antioxidants like polyphenols, which neutralize free radicals that cause cell damage and aging. Flavonoids have anti-inflammatory and anti-cancer effects, reducing oxidative stress in the body and protecting cells.

※ Polyphenols:Antioxidants that neutralize free radicals and prevent DNA damage, protein oxidation, and lipid peroxidation.

※ Flavonoids:Antioxidants with anti-inflammatory and anti-cancer properties, also protecting blood vessels and improving vascular function.

6. Nervous System Health Support

– Kidney beans are rich in various B vitamins, essential for maintaining brain function and supporting the proper functioning of the nervous system.

※ Vitamin B1 (Thiamine):Involved in acetylcholine production, critical for brain function, and helps the nervous system use glucose for energy.

※ Vitamin B6 (Pyridoxine):Plays a crucial role in synthesizing neurotransmitters like serotonin, dopamine, and norepinephrine, which regulate mood.

※ Vitamin B9 (Folate):Involved in DNA synthesis and repair, helps regulate homocysteine levels to prevent nerve damage.

※ Acetylcholine:A neurotransmitter essential for memory, learning, and concentration.

7. Additional Benefits

– Additionally beneficial for: bone health, increased energy, fatigue recovery, skin health, blood circulation, and immune enhancement

※ Bone Health:The calcium in kidney beans helps maintain bone density, and magnesium enhances calcium absorption, supporting strong bones.

※ Energy Boost and Fatigue Recovery:The iron in kidney beans stimulates red blood cell production, facilitating oxygen transportation throughout the body for sustained energy and fatigue recovery.

※ Skin Health:Vitamin C in kidney beans promotes collagen synthesis, helping maintain skin elasticity and reduce wrinkles.

※ Immune Strengthening:Vitamin C also boosts white blood cell production and enhances their function, strengthening the immune response.

※ The calories in kidney beans vary depending on their form (raw, cooked, or dried). As most people consume them cooked, we generally refer to the cooked calorie count:

– Cooked kidney beans: 110 kcal per 100g.

– One kidney bean: About 1-2 kcal.

– Dried kidney beans: 335-350 kcal per 100g.

– Raw kidney beans: 30-40 kcal per 100g.

※ Kidney beans are a low-calorie, nutrient-dense food offering a wide range of health benefits.

※ The seasonal availability of kidney beans varies slightly depending on the variety, but most are in season from June to September.

※ Varieties and Seasonal Availability

– Red Kidney Beans:Bold, nutty flavor, firm texture, pairs well with spicy dishes, in season from June to September.

– White Kidney Beans:Creamy texture, mild flavor, ideal for salads and soups, in season from June to September.

– Black Kidney Beans:Nutty, slightly sweet flavor, soft texture, commonly used in Mexican cuisine, in season from June to September.

– Pinto Beans:Creamy texture, perfect for refried beans, in season from July to October

– Cranberry Beans:Sweet, nutty flavor, soft texture, suitable for Italian dishes and stews, in season from July to September.

– Roma Beans:Crunchy, slightly sweet, great for salads and snap bean dishes, in season from June to September.

– Color:Beans should have a uniform and vibrant color with a slight sheen under light.

– Size and Shape:The beans should be moderately large, plump, firm, and evenly shaped with a good bounce when pressed.

– Smell:Look for a fresh, clean scent. Avoid beans with any unpleasant or musty odor.

1. Storing Fresh Kidney Beans

– Refrigeration:Store unpeeled beans in a breathable plastic or paper bag in the refrigerator’s crisper. They last about a week.

– Freezing:Blanch the beans in boiling water for 2-3 minutes, cool them in cold water, remove excess moisture, and freeze in airtight freezer bags for up to six months.

2. Storing Dried Kidney Beans

– Room Temperature:Store dried kidney beans in an airtight container or vacuum-sealed bag in a cool, dry place, away from direct sunlight. They can last over a year.

– Long-Term Storage:Use vacuum-sealed containers for extended shelf life.

3. Storing Cooked Kidney Beans

– Refrigeration:Once fully cooled, store cooked beans in an airtight container in the refrigerator for up to 3-4 days.

– Freezing:Freeze cooked beans in airtight containers for 2-3 months.

A Handful of Health Each Day! Through this post on the benefits and calories of kidney beans, we have explored in detail the advantages, nutritional content, calories, seasonal availability, selection tips, and storage methods of kidney beans. I hope this post has helped you gain a deeper understanding of kidney beans.

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