Nutritional value of kidney beans
According to the United States Department of Agriculture, 100 grams of kidney beans contain the following nutrients:
Protein: 7.69 grams
Carbohydrates: 21.5 grams
Fiber: 5.4 grams
Calcium: 46 mg
Iron: 1.38 mg
Potassium: 215 mg
Calories: 123 kcal
Folic acid (Vitamin B9): 130 mcg
Magnesium: 45 mg
What are the health benefits of kidney beans?
Rich in vegetable protein:
Kidney beans are rich in nutrients, especially protein, which is great for vegetarians. Due to their high protein content, they can aid in muscle growth and repair, help maintain satiety, and reduce cravings.
Weight loss support:
Kidney beans are low in fat and high in fiber and protein, making them ideal for those on a weight loss diet. Fiber can slow down digestion and help you feel full longer, while protein can boost your metabolism and reduce hunger.
Helps control blood sugar levels:
Kidney beans have a low glycemic index (GI) which can cause a slow and steady rise in blood sugar levels. Kidney beans are classified as a low GI food and are therefore suitable for people with type 2 diabetes, according to research published in Frontiers in Nutrition.
Promotes heart health:
Kidney beans contain potassium and magnesium, which support heart health, as high blood pressure increases the risk of heart disease. Additionally, these beans can lower blood pressure, thanks to their high potassium content.
Supports digestive health:
Kidney beans are rich in fiber, which helps feed beneficial bacteria in the gut, helping to improve the health of the gut microbiome. Fiber can also increase stool bulk and prevent constipation.
