Benefits of Kidney Beans for Health

The kidney beans have powerful features to combat a good amount of age-related diseases. These beans are reddish brown in color with a mild flavor when cooked, but easily absorb flavors from any seasoning they are steeped in.

They have large amounts of folic acid, calcium carbohydrates, fiber and protein among other essential nutrients, all of which are important in the proper functioning of the body.

By including kidney beans in your diet, a regular basis will serve as your permanent health insurance for an always fit and healthy body. Besides being a reasonably priced and low calorie food.

There is no doubt where to buy red beans. Always look for the most beautiful red beans you can find in supermarkets, grocery stores, food stores and retail outlets.


  • Lower cholesterol – The high content of complex carbohydrates and dietary fiber in kidney beans lowers blood cholesterol levels. The presence of soluble dietary fiber forms a gel like substance in the stomach, which binds cholesterol and prevents its reabsorption in the body.
  • Good for Diabetics – It is a healthy option for diabetics due to its low glycemic index, which keeps the body’s sugar content balanced. It also reduces the risk of developing diabetes.
  • Improves memory – Kidney beans are rich in vitamin B1, which greatly contributes to healthy cognitive functions. Sufficient levels of vitamin B1 help synthesize acetylcholine (an important neurotransmitter), which ensures proper brain function and increases concentration and memory. It is also beneficial in slowing down the progress of Alzheimer’s disease and dementia.
  • Increases energy – The manganese in beans is very important in driving metabolism, which is basically breaking down nutrients to produce energy for the body.
  • Anti-Oxidative Properties – The manganese in kidney beans also helps the body’s antioxidant defenses ensure that harmful free radicals are properly destroyed Therefore, these beans fall into the category of foods rich in antioxidants.
  • Protein Central – Kidney beans are high in protein. So much so that they can serve as an excellent meat substitute for vegetarians. When eaten with rice or whole wheat noodles, they provide a boost of protein for the body without the added calories of meat or heavy dairy products.
  • Natural Detoxifier – Many foods these days are loaded with preservatives, which contain sulfites. The high content of sulfite is known to be toxic to the body. The molybdenum present in kidney beans helps in detoxifying sulfites from the body. It is also beneficial for people with sulphite allergies because allergy symptoms quickly subside after regular consumption of these beans.
  • Prevents high blood pressure – Kidney beans are a good source of potassium, magnesium, soluble fiber and proteins that help reduce high blood pressure. Together, these elements help maintain normal blood pressure. Potassium and magnesium expand arteries and vessels, ensuring smooth blood flow.
  • Helps with weight loss – The high amount of dietary fiber in kidney beans maintains a feeling of satisfaction longer. Also, the low fat content makes it a healthy, low-calorie meal.
  • Relieves Constipation – Insoluble dietary fiber increases stool volume, which ensures smooth bowel movement and helps relieve constipation.
  • Immunity Boosts – The antioxidants in kidney beans strengthen the immune system by getting rid of free radicals and protecting the body’s cells.
  • It has anti-aging properties – The antioxidants in kidney beans get rid of free radicals and slow down the aging of cells. They also help in reducing wrinkles, healing acne, in addition to hair growth and healthy nails.
  • Cleanses the Stomach – When beans are consumed in the right amounts, they can also help cleanse the digestive tract, ensuring the removal of toxins from the body and lowering the risk of colon cancer.
  • Improves heart health – The large amount of magnesium in kidney beans acts on cholesterol and helps the body fight heart-associated diseases such as stroke, vascular disease, clotting of the arteries, heart attack, and others to keep the heart strong.
  • Strengthens bones – The manganese and calcium present in kidney beans make bones stronger and help prevent osteoporosis. The folate in beans helps maintain healthy bones and joints, which reduces the risk of bone disease and fractures.
  • Helps reduce migraines – The magnesium in beans helps prevent terrible migraines and also stabilizes blood pressure.
  • Aids in tissue repair – Vitamin B6 helps in the growth and repair of skin and hair tissue. It also helps in preventing any type of eye degeneration. It is an ally of hair loss.
  • Helps Reduce Cataracts – Vitamin B3 is used to reduce and, in some cases, cure cataracts. The large amount of vitamin B3 in beans guarantees the same.
  • Helps relieve rheumatoid arthritis – The high copper content in kidney beans reduces inflammation in the body in case of arthritis. Copper also ensures flexibility of ligaments and joints.
  • Helps alleviate asthma – The magnesium present in kidney beans has a bronchodilating effect and ensures smooth air passage in and out of the lungs. Studies have shown that low levels of magnesium can lead to asthma.


Kidney beans are a variety of the common bean ( Phasolus vulgaris ). It is named for its visual similarity in shape and color. Its extraordinary health benefits are nothing short of astounding.

It has a long history in medicinal use and consumption around the world. Referred to as “common beans,” it is believed that it originated in Peru and spread throughout Central and South America, and was later introduced to Europe in the 16th century. As a rare luxury at first, reaching only the table of those who could afford the price of kidney beans, its cultivation expanded throughout Europe, becoming popular among many cultures around the world.

They come from an annual plant, where each alternating leaf consists of three large, rounded, pointed leaves. The flowers are purple, yellow or white in the form of sparse axillary clusters. The material of the red bean pods are yellowish, curled and thin parts measuring up to 15 centimeters.

The color of the beans depends on the variety. Kidney beans have a firm texture and lustrous skin, making them the most commonly used beans in soups, stews and other dishes.

Beans are considered “whole foods” due to their high content of starch, dietary fiber, minerals, vitamins, antioxidants and phenolic acids such as anthocyanins, flavonoids, flavonol glycosides, tannins and phenolic acids. These components have been correlated with the prevention and/or reduction of various types of diseases, such as cancer, cardiovascular disease, diabetes and obesity.

Just a glance at this extensive nutrition chart is enough to win any argument in favor of kidney beans and their properties. The nutritional value of 1 cup (177 g) of kidney beans is as follows:

  • 225 kcal calories;
  • 15.35 g proteins;
  • 4 0.36 g carbohydrates;
  • 0.88 g total fat;
  • 11.33 g dietary fiber;
  • 0.57 gr total sugars;
  • 0.28 mg Vitamin B1;
  • 0.10 mg Vitamin B2;
  • 4.09 mg Vitamin B3;
  • 0.21 mg Vitamin B6;
  • 53.98 mg choline;
  • 230.10 mcg folate;
  • 0.39 mg pantothenic acid;
  • 0.05 mg Vitamin E;
  • 14.87 mg Vitamin K;
  • 61.95 mg calcium;
  • 0.38 mg copper;
  • 3.93 mg iron;
  • 74.34 mg magnesium;
  • 0.76 mg manganese;
  • 132.75 mcg molybdenum;
  • 244.26 mg phosphorus;
  • 716.85 mg potassium;
  • 1.95 mcg selenium;
  • 1.77 mg sodium;
  • 1.77 mg zinc;
  • 0.30 g omega-3 fatty acids;
  • 0.19 gr omega-6 fatty acids;


Before washing the kidney beans, spread them out on a light-colored board or kitchen sink surface to check for small stones, debris, or damaged beans. Then place them in a bowl, rinsing them thoroughly in fresh water.

Kidney beans are best cooked if soaked in water for eight hours or the night before cooking. When cooking, three parts of water for each part of beans with a cooking time between an hour and an hour and a half in a common pot is enough to reach the expected point. In a pressure cooker, cooking time drops to thirty minutes until just right.

Kidney beans are high in protein, but for the most complete use they should be eaten with grains, nuts, seeds and dairy products. Bean soup with noodles and kidney beans and rice are examples of complementary protein foods.


  • Combine baked kidney beans with navy beans and black beans to make a healthy three-bean salad.
  • Mix them with tomatoes and onions, with a lemon and black pepper sauce for one of the healthiest appetizer options.
  • Mix boiled kidney beans with garlic and spices to make a delicious, healthy paste to use in a sandwich.
  • Serve baked kidney beans on grain toast with lots of oil on top of it.
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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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