Many benefits that we can get from red kidney bean. Nutrient content in
the red kidney bean are very good for the health of the human body.
Beside for cooking into variety of delicious foods, red kidney bean
nutrition also incredibly rich. kidney beans
are rich in folic acid, calcium, complex carbohydrates, fiber, and
protein is high. The content of complex carbohydrates and high in fiber
which makes kidney bean can lower blood cholesterol levels. kidney bean glycemic index levels also are low, so it is good for people with diabetes and reduce the risk of diabetes.
Red kidney beans are often used in a variety of dishes, especially rice,
curries, salads and toppings. Dried red kidney beans usually cooked
into porridge, soup or mixed vegetable,
and ice. Kidney beans are also often cooked into a sweet jam is used as
filler a few pastries, such as Steamed Bun, moon cake, moci, dorayaki
cake, donuts content, and others.
Nutrition Fact Of Red Kidney Bean
Kidney beans almost free of fat, sodium, cholesterol. Besides kidney
bean are very low in calories (only 6 per cent per 100 grams), as well
as cheap price. Even the kidney bean able to meet the 30 percent
requirement of dietary fiber (fiber) and contains 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids.
The content of protein and amino acid profile
in 100 grams of red beans (kidney bean) of the vast majority are
glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg),
lysine (595 mg), arginine (537 mg) , serine (472 mg), phenylalanine (469
mg), valine (454 mg), isoleucine (383 mg), proline (368 mg), threonine
(365 mg), alanine (364 mg), glycine (339 mg), and others 300 mg.
Nutritional vitamins in kidney bean include folate were able to meet the
daily needs of 33 percent, 11 percent of thiamin, 10 percent of vitamin
C, 6 percent of vitamin B6, and others remaining under 3 percent.
Mineral content of red bean able to meet each of the 24 percent of the
daily manganese, 16 percent of iron, 14 percent of the phosphorus, 12
percent of the potassium and copper, 11 percent of magnesium, 7 percent
of the zinc, and others remaining under 3 percent.
Dried Kidney beans are a source of complex carbohydrates, dietary fiber
(fiber), vitamin B (especially folic acid and vitamin B6), phosphorus,
manganese, iron, thiamin, and protein. Every 100 grams of dried kidney
bean that have been boiled can provide 9 grams of protein or 17 percent
of the daily protein adequacy.
Kidney bean are also a good source of fiber.
In 100 grams of dried kidney bean, can produce 4 grams of fiber
consisting of water-soluble fiber and insoluble fiber. Water-soluble
fiber significantly lower blood cholesterol and blood sugar levels.
Health Benefits of Red Kidney Bean
1. Prevent bad cholesterol and improving digestion (anti constipation).
Fibernya a high content of fermented in the large intestine and produce
acid short-chain fatty acids, which can inhibit the synthesis of
cholesterol the liver. Not to mention Omega-3 and Omega-6 will also be
very helpful;
2. Prevent the risk of diabetes as a completely carbohydrate and low index glycemic including slow to digest;
3. Maturation of red blood cells, helps the synthesis of DNA and RNA, as
well as lower levels of homocysteine in the arteries (thus reducing
the risk of heart disease) with the content of folate and vitamin B6;
4. Help the diet because the fiber will make you feel full and also very
low calorie. Moreover, the protein content would be beneficial to the
development of muscle mass;
5. Keeping the nervous system function, carbohydrate metabolism,
6. Assist in the metabolism of amino acids, fatty acids, lipids,
gluconeogenesis, neurotransmitter synthesis, histamine synthesis,
hemoglobin synthesis and function and maintain healthy skin with vitamin
B6;
7. Assist the process of blood clotting in wounds
8. Helping forming the main component of red blood cells, enzyme
formation, bone formation, preventing the risk of anemia (low blood)
with mineral substances zinc, iron, and copper;
Red Kidney Beans Cooking Tips
To reduce the content of toxin (lectin phytohaemagglutinin) and
intestinal gas produced by oligosaccharides beans, there are several
steps you can take. After kidney bean soaked, discard the soaking water,
boiled with water in a saucepan lid for 2-3 minutes, then let stand for
2 hours. Discard the cooking water, add fresh water at room temperature
until kidney bean completely submerged. After two hours, discard the
water again and add more water and let it soaked overnight before it
would actually cooked.
- See more at: http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf
Many
benefits that we can get from red kidney bean. Nutrient content in the
red kidney bean are very good for the health of the human body. Beside
for cooking into variety of delicious foods, red kidney bean nutrition
also incredibly rich. kidney beans are rich in folic acid, calcium,
complex carbohydrates, fiber, and protein is high. The content of
complex carbohydrates and high in fiber which makes kidney bean can
lower blood cholesterol levels. kidney bean glycemic index levels also
are low, so it is good for people with diabetes and reduce the risk of
diabetes. - See more at:
http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf
Kidney beans
Both dried and canned kidney beans are available throughout the year.
Dried beans are generally available in prepackaged containers as well
as in bulk bins.
True to their name, these popular beans are kidney shaped and are
especially good in simmered dishes where they absorb the flavors of
seasonings and the other foods with which they are cooked.
Kidney Beans, cooked
1.00 cup
(177.00 grams)
NutrientDRI/DV
molybdenum295%
phosphorus34.8%
This chart graphically details the %DV that a serving of Kidney
beans provides for each of the nutrients of which it is a good, very
good, or excellent source according to our Food Rating System.
Additional information about the amount of these nutrients provided by
Kidney beans can be found in the
Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Kidney
beans, featuring information over 80 nutrients, can be found under the
Food Rating System Chart.
Health Benefits
Kidney beans are a very good source of cholesterol-lowering fiber, as
are most other beans. In addition to lowering cholesterol, kidney
beans' high fiber content prevents blood sugar levels from rising too
rapidly after a meal, making these beans an especially good choice for
individuals with diabetes, insulin resistance or hypoglycemia. When
combined with whole grains such as rice, kidney beans provide virtually
fat-free high quality protein. But this is far from all kidney beans
have to offer. Kidney beans are an excellent source of the trace
mineral, molybdenum, an integral component of the enzyme sulfite
oxidase, which is responsible for detoxifying sulfites. Sulfites are a
type of preservative commonly added to prepared foods like delicatessen
salads and salad bars. Persons who are sensitive to sulfites in these
foods may experience rapid heartbeat, headache or disorientation if
sulfites are unwittingly consumed. If you have ever reacted to sulfites,
it may be because your molybdenum stores are insufficient to detoxify
them.
A Fiber All Star
Check a chart of the fiber content in foods and you'll see legumes
leading the pack. Kidney beans, like other beans, are rich in soluble
and insoluble fiber. Soluble fiber forms a gel-like substance in the
digestive tract that binds with bile (which contains cholesterol)and
ferries it out of the body. Research studies have shown that insoluble
fiber not only helps to increase stool bulk and prevent constipation,
but also helps prevent digestive disorders like irritable bowel syndrome
and diverticulosis.
Lower Your Heart Attack Risk
In a study that examined food intake patterns and risk of death from
coronary heart disease, researchers followed more than 16,000
middle-aged men in the U.S., Finland, The Netherlands, Italy, former
Yugoslavia, Greece and Japan for 25 years. Typical food patterns were:
higher consumption of dairy products in Northern Europe; higher
consumption of meat in the U.S.; higher consumption of vegetables,
legumes, fish, and wine in Southern Europe; and higher consumption of
cereals, soy products, and fish in Japan. When researchers analyzed this
data in relation to the risk of death from heart disease, they found
that higher legume consumption was associated with a whopping 82%
reduction in risk!
A study published in the Archives of Internal Medicine
confirms that eating high fiber foods, such as kidney beans, helps
prevent heart disease. Almost 10,000 American adults participated in
this study and were followed for 19 years. People eating the most fiber,
21 grams per day, had 12% less coronary heart disease (CHD) and 11%
less cardiovascular disease (CVD) compared to those eating the least, 5
grams daily. Those eating the most water-soluble dietary fiber fared
even better with a 15% reduction in risk of CHD and a 10% risk reduction
in CVD.
Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of
folate and
magnesium
these beans supply. Folate helps lower levels of homocysteine, an amino
acid that is an intermediate product in an important metabolic process
called the methylation cycle. Elevated blood levels of homocysteine are
an independent risk factor for heart attack, stroke, or peripheral
vascular disease, and are found in between 20-40% of patients with heart
disease. It has been estimated that consumption of 100% of the daily
value (DV) of folate would, by itself, reduce the number of heart
attacks suffered by Americans each year by 10%. Kidney beans are a very
good source of folate.
Kidney beans' good supply of magnesium puts yet another plus in
the column of its beneficial cardiovascular effects. Magnesium is
Nature's own calcium channel blocker. When there is enough magnesium
around, veins and arteries breathe a sigh of relief and relax, which
lessens resistance and improves the flow of blood, oxygen and nutrients
throughout the body. Studies show that a deficiency of magnesium is not
only associated with heart attack but that immediately following a heart
attack, lack of sufficient magnesium promotes free radical injury to
the heart. Want to literally keep your heart happy?
Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the
heart, soluble fiber helps stabilize blood sugar levels. If you have
insulin resistance, hypoglycemia or diabetes, kidney beans can really
help you balance blood sugar levels while providing steady, slow-burning
energy. Studies of high fiber diets and blood sugar levels have shown
the dramatic benefits provided by these high fiber foods. Researchers
compared two groups of people with type 2 diabetes who were fed
different amounts of high fiber foods. One group ate the standard
American Diabetic diet, which contained 24 grams of fiber/day, while the
other group ate a diet containing 50 grams of fiber/day. Those who ate
the diet higher in fiber had lower levels of both plasma glucose (blood
sugar) and insulin (the hormone that helps blood sugar get into cells).
The high fiber group also reduced their total cholesterol by nearly 7%,
their triglyceride levels by 10.2% and their VLDL (Very Low Density
Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.
Iron for Energy
In addition to providing slow burning complex carbohydrates, kidney
beans can increase your energy by helping to replenish your iron stores.
Particularly for menstruating women, who are more at risk for iron
deficiency, boosting iron stores with kidney beans is a good
idea—especially because, unlike red meat, another source of iron, kidney
beans are low in calories and virtually fat-free. Iron is an integral
component of hemoglobin, which transports oxygen from the lungs to all
body cells, and is also part of key enzyme systems for energy production
and metabolism. And remember: If you're pregnant or lactating, your
needs for iron increase. Growing children and adolescents also have
increased needs for iron.
Maintain Your Memory with Thiamin (Vitamin B1)
Thiamin
participates in enzymatic reactions central to energy production and is
also critical for brain cell/cognitive function. This is because
thiamin is needed for the synthesis of
acetylcholine, the
important neurotransmitter essential for memory and whose lack has been
found to be a significant contributing factor in age-related impairment
in mental function (senility) and Alzheimer's disease. Alzheimer's
disease is clinically characterized by a decrease in acetylcholine
levels.
Manganese for Energy Production and Antioxidant Defense
Kidney beans are a good source of the trace mineral
manganese
which is an essential cofactor in a number of enzymes important in
energy production and antioxidant defenses. For example, the key
oxidative enzyme superoxide dismutase, which disarms free radicals
produced within the mitochondria (the energy production factories within
our cells), requires manganese.
Protein Power Plus
If you're wondering how to replace red meat in your menus, become a
fan of kidney beans. These hearty beans are a good source of protein,
and when combined with a whole grain such as whole wheat pasta or brown
rice provide protein comparable to that of meat or dairy foods without
the high calories or saturated fat found in these foods. And, when you
get your protein from kidney beans, you also get the blood sugar
stabilizing and heart health benefits of the soluble fiber provided by
these versatile legumes. A cup of kidney beans provides over 15 grams of
protein.
Description
Just as its name suggests, the kidney bean is shaped like a kidney.
Since these dark red beans hold their shape really well during cooking
and readily absorb surrounding flavors, they are a favorite bean to use
in simmered dishes. Kidney beans that are white in color are known as
cannellini beans.
History
Kidney beans and other beans such as pinto beans, navy beans and black beans are known scientifically as
Phaseolus vulgaris.
They are referred to as "common beans" probably owing to the fact that
they all derived from a common bean ancestor that originated in Peru.
They spread throughout South and Central America as a result of
migrating Indian traders who brought kidney beans with them from Peru.
Beans were introduced into Europe in the 15th century by Spanish
explorers returning from their voyages to the New World.
Subsequently, Spanish and Portuguese traders introduced kidney
beans into Africa and Asia. As beans are a very inexpensive form of good
protein, they have become popular in many cultures throughout the
world. Today, the largest commercial producers of dried common beans are
India, China, Indonesia, Brazil and the United States.
How to Select and Store
Dried kidney beans are generally available in prepackaged containers
as well as bulk bins. Just as with any other food that you purchase 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.
Canned kidney beans can be found in most markets. Unlike canned
vegetables, which have lost much of their nutritional value, there is
little difference in the nutritional value of canned kidney beans and
those you cook yourself. Canning lowers vegetables' nutritional value
since they are best lightly cooked for a short period of time, while
their canning process requires a long cooking time at high temperatures.
On the other hand, beans require a long time to cook whether they are
canned or you cook them yourself. Therefore, if enjoying canned beans is
more convenient for you, by all means go ahead and enjoy them. We would
suggest looking for those that do not contain extra salt or additives.
(One concern about canned foods is the potential for the can to include a
liner made from bisphenol A/BPA. To learn more about reducing your
exposure to this compound, please read our write-up on the
subject).
Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container.
Tips for Preparing and Cooking
Tips for Preparing Kidney Beans
Before washing kidney beans, spread them out on a light colored plate
or cooking surface to check for and remove stones and damaged beans.
After this process, place the beans in a strainer and rinse them
thoroughly under cool running water.
To shorten their cooking time and make them easier to digest,
kidney beans should be presoaked (presoaking has been found to reduce
the raffinose-type oligosaccharides, sugars associated with causing
flatulence.) There are two basic methods for presoaking. For each, start
by placing the beans in a saucepan with two to three cups of water per
cup of beans.
The first method is to boil the beans for two minutes, take pan
off the heat, cover and allow to stand for two hours. The alternative
method is to simply soak the beans in water for eight hours or
overnight, placing the pan in the refrigerator, so the beans will not
ferment.
Before cooking the beans, regardless of pre-soaking method, drain the soaking liquid and rinse the beans with clean water.
The Healthiest Way of Cooking Kidney Beans
To cook the beans, you can either cook them on the stovetop or use a
pressure cooker. For the stovetop method, add three cups of fresh water
or broth for each cup of dried beans. The liquid should be about one to
two inches above the top of the beans. Bring the beans to a boil and
then reduce to a simmer, partially covering the pot. If any foam
develops, simply skim it off during the simmering process.
Kidney beans generally take about one and one-half hours to
become tender using this method. They can also be cooked in a pressure
cooker where they take about one-half hour to prepare. Regardless of
cooking method, do not add any seasonings that are salty or acidic until
after the beans have been cooked. Adding them earlier will make the
beans tough and greatly increase the cooking time.
How to Enjoy
A Few Quick Serving Ideas
- Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.
- Mix with tomatos and scallions and dress with olive oil, lemon juice, salt and black pepper.
- Serve cooked kidney beans over a piece of cornbread and top with grated cheese for a twist on the traditional tamale pie.
- In a food processor or blender, combine cooked kidney beans
with garlic, cumin and chili peppers for a delicious spread that can be
used as a crudité dip or sandwich filling.
- Make a pot of chili, the hearty Mexican soup that traditionally features kidney beans.
- Make tacos with a vegetarian twist by using kidney beans in place of ground meat.
Individual Concerns
Kidney Beans and Purines
Purines are naturally-occurring substances found in plants, animals, and
humans. In some individuals who are susceptible to purine-related
problems, excessive intake of these substances can cause health
problems. Since purines can be broken down to form uric acid, excess
accumulation of purines in the body can lead to excess accumulation of
uric acid. The health condition called "gout" and the formation of
kidney stones from uric acid are two examples of uric acid-related
problems that can be related to excessive intake of purine-containing
foods. Yet, recent research has suggested that purines from meat and
fish increase risk of gout, while purines from plant foods fail to
change the risk. For more on this subject, please see
"What are purines and in which foods are they found?"
Kidney Beans and Phytohemagglutinin
In raw form, kidney beans can contain excessively high amounts of a
potentially toxic substance called phytohemagglutinin. This substance is
classified as a lectin glycoprotein, and in sufficiently high amounts
it has been shown to disrupt cellular metabolism. The amount of this
toxin in beans is usually measured in terms of hemagglutinating units,
or hau. In their raw form, red kidney beans can contain 20,000 to 70,000
hau. This number drops down to 200 to 400 hau with fully cooked red
beans. White kidney beans start off with about 1/3rd less hemagglutinin
than red ones.
Nutritional Profile
Kidney beans are an excellent source of molybdenum. They are a very
good source of folate, dietary fiber, and copper. Kidney beans are a
good source of manganese, phosphorus, protein, vitamin B1, iron,
potassium, and magnesium.
For an in-depth nutritional profile click here:
Kidney beans.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for
Kidney beans
is also available. This profile includes information on a full array of
nutrients, including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we created a
Food Rating System. This system allows us to highlight the foods that
are especially rich in particular nutrients. The following chart shows
the nutrients for which this food is either an excellent, very good, or
good source (below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that
the nutrient is not provided in a sufficient amount or concentration to
meet our rating criteria. (To view this food's in-depth nutritional
profile that includes values for dozens of nutrients - not just the ones
rated as excellent, very good, or good - please use the link below the
chart.) To read this chart accurately, you'll need to glance up in the
top left corner where you will find the name of the food and the serving
size we used to calculate the food's nutrient composition. This serving
size will tell you how much of the food you need to eat to obtain the
amount of nutrients found in the chart. Now, returning to the chart
itself, you can look next to the nutrient name in order to find the
nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food
and nutrient, and the rating we established in our rating system. For
most of our nutrient ratings, we adopted the government standards for
food labeling that are found in the U.S. Food and Drug Administration's
"Reference Values for Nutrition Labeling."
Read more background information and details of our rating system.
Kidney Beans, cooked
1.00 cup
177.00 grams
|
| Nutrient | Amount | DRI/DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| molybdenum | 132.75 mcg | 295.0 | 23.6 | excellent |
| folate | 230.10 mcg | 57.5 | 4.6 | very good |
| fiber | 11.33 g | 45.3 | 3.6 | very good |
| copper | 0.38 mg | 42.2 | 3.4 | very good |
| manganese | 0.76 mg | 38.0 | 3.0 | good |
| phosphorus | 244.26 mg | 34.9 | 2.8 | good |
| protein | 15.35 g | 30.7 | 2.5 | good |
| vitamin B1 | 0.28 mg | 23.3 | 1.9 | good |
| iron | 3.93 mg | 21.8 | 1.7 | good |
| potassium | 716.85 mg | 20.5 | 1.6 | good |
| magnesium | 74.34 mg | 18.6 | 1.5 | good |
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10% |
| very good |
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5% |
| good |
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile for Kidney beans
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