Kidney Beans 7 Miraculous Health Benefits & 3 Surprising Risks

Kidney Beans 7 Miraculous Health Benefits & 3 Surprising Risks

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Kidney beans are a variation of the common bean, a legume native to Central America and Mexico. Kidney bean is an important food which is a major source of protein. Well prepared and well-cooked kidney beans can be a healthy component of a well-balanced diet. 

Kidney beans are variety in colors and patterns, including white, cream, black, red, purple, spotted, striped and mottled. Kidney beans are a superb plant-based source of protein. They are also rich in different minerals, vitamins, fibers, antioxidants and other unique plant compounds. 

Kidney beans have many health benefits like weight loss, promote colon health, moderate blood sugar levels, boost up metabolism, immunity booster, reduce hypertension, prevention from the heart disease, skin and hair health, anti-cancer properties, etc. 

Botanical Name: Phaseolus vulgaris 

Kidney Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Later on, Spanish and Portuguese traders introduced kidney beans into Africa and Asia. Kidney beans spread throughout South and Central America as well as in India. 

Like all beans, kidney beans are a slight expensive because of good protein, although they have become popular in many cultures throughout the world. Today, the huge commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States. 

Kidney beans are of three types light red kidney beans, dark red kidney beans and white kidney beans. 

Nutritional Profile

Kidney Beans Nutrition - Drlogy

Health Benefits

Improves Memory and Boosts Brain health

Thiamin is a vital nutrient of kidney beans. Thiamine participates in enzymatic reactions to the central nervous system and produces energy which is necessary for brain cell function and cognitive function. 

Thiamine is necessary for the synthesis of acetylcholine which is an important neurotransmitter essential for memory. The deficiency of thiamine is produced age-related impairment in mental function and Alzheimer's disease. All of these because of decrease acetylcholine levels. 

MAIN THING: Kidney beans provide a healthy brain and increase cognitive function. 

Free from heart disease  

Kidney beans have a significant amount of dietary fiber, folate and magnesium. Folate helps lower the risk of heart disease by lower levels of homocysteine, which are an important amino acid that is an intermediate product in an important metabolic process called the methylation cycle.

High levels of homocysteine in the blood is an independent risk factor for heart attack, stroke, or peripheral vascular disease like atherosclerosis.

Kidney beans rich in fibers, in the stomach, fibers surrounds the cholesterol and prevents its reabsorption into the body may help to reduce level of cholesterol.

Kidney beans are also a good supply of magnesium which is highly beneficial to the cardiovascular system. Magnesium work as a calcium channel blocker. When magnesium is adequate in circulation, veins and arteries feel of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. 

Kidney beans also have a low amount of bad cholesterol which decreases the risk of plaque in veins and arteries and gives prevention against heart disease.

MAIN THING: Kidney beans include in to die may reduce risk of of a heart attack, stroke, or other cardiovascular health problem.

Proper Metabolism 

Good amount of copper in kidney beans which may controls the 50 different enzymes which help in metabolism. The reactions of enzymes are principal to maintain the smooth functioning of metabolism. 

Folate and Potassium aids in carbohydrate metabolism.

MAIN THING: Kidney beans have various antioxidants, Potassium, copper and folate which proper maintain your metabolism.

Cancer prevention

Kidney beans have huge amounts of antioxidants in the form of vitamins C and A. The consumption of kidney beans in the daily diet can help in flushing out the free radicals from the body that otherwise causes damage to the skin cells and removing the risk of cancer. 

Folate is also essential for the replication of DNA because the fetus cells could not grow without the presence of folate. Kidney beans are rich in folate which controlling in lowering the chances of neural tube defects like anencephaly or spina bifida.

One of research study stated that the Macromolecules found in white kidney bean express anti-proliferative and apoptotic effects on cancer cells.

MAIN THING: Kidney bean is strong cancer-fighting foods because nutrients found in kidney beans has demonstrated defense against several forms of cancer.

Control Blood Sugar

Kidney beans have some beneficial nutrients like fiber, protein, minerals and vitamins. 

Dietary fiber is rich in kidney beans. Dietary fiber help in controlling blood sugar levels. Dietary fiber also slows down the rate of absorption of sugar from the food by the blood and maintains the sugar level constantly. The fiber in kidney beans which is not digested easily and hence does not cause sudden spikes in blood glucose levels. 

The consumption of foods which has a low glycemic index it can help in diabetic person to reduces blood sugar level. Kidney beans have a low glycemic index, so it is good for diabetes.

MAIN THING: Kidney beans has much lower glycemic index compared with other carbohydrate-rich foods and high fiber content may help to control blood sugar, combats Diabetes.

Strong bones

Kidney beans have calcium, phosphorus and manganese. Calcium and phosphorus which is an important mineral to maintain the strength and structure of bones.

Manganese work as a constructer of bones by regulating the enzymes and hormones which are involved in the process of bone metabolism.

Phosphorus assists in the mineral density of bones. So for healthy bones, it is a must to balance the calcium and phosphorus and manganese level. 

The presence of vitamin D, zinc, magnesium, calcium, copper and boron in kidney beans helps the person who has the risk of osteoporosis.

MAIN THING: Nutrients loaded in kidney beans may improve the bone health and make it stronger.

Weight losing capacity

Kidney beans are rich in anti-nutrients. Antinutrients work as starch blockers, which impair or delay the digestion and absorption of carbs from the digestive tract. And that's why kidney beans work as a weight loss supplement. 

White kidney bean extract helps with weight loss without any effect on the lean body mass by inhibiting alpha-amylase, which is important for digestion. 

Kidney beans also have a high fiber and protein content, which makes them feel full even with small portions of food and keep away from overeating. They are also the perfect vegetarian optional to meat for muscle building in terms of protein content.

MAIN THING: Kidney beans has good source of protein, fibers and antinutients  may aid weight loss.

Safety Profiles

Toxicity: Phytohaemagglutinin is found in kidney beans which are toxic for the body so always use kidney beans after proper washing that causes remove the toxin. 

Antinutrient: kidney beans have Phytic acid, protease inhibitors and starch blockers are work as an antinutrient and decrease absorption of necessary nutrient form digestive tract. 

Gas and flatulence: Excessive eating of kidney beans produces digestive discomfort like gas, flatulence, stomach cramps etc. 

Selection and Storage


Dried kidney beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that purchases in the bulk section, make sure the bins are covered and that the store has a good product turnover rate. 

Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.


Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
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