Kidney Beans Benefits, Nutrition & Side Effects

If we talk about comfort foods in Indian cuisine, then Rajma Chawal has a special place in the hearts of North Indians. If you take a walk in the bylanes of Delhi or Punjab, the long queue outside the rajma-chawal stalls says it all. Keeping aside its deliciousness, kidney beans benefits your health in several ways as well.

Kidney Beans Benefits

Health Benefits Of Kidney Beans

Kidney bean or Rajma is often suggested by professionals for a healthy diet due to its high nutritional value. Furthermore, rajma protein content is so high that it can be counted as a great source of plant-based protein

Benefits of Kidney Beans

So, before you make it a part of your regular diet, let’s take a look at the rajma health benefits.

1. Rich Source of Protein

The amount of protein in rajma per 100g is around 9 grams. Being a high-protein ingredient, Rajma is often referred to as “poor man’s meat”.

However, the nutritional quality of rajma protein is much lower than that of animal protein. But it still works as a great plant-based healthy alternative of protein for vegans and vegetarians.  

2. Helps to Control Blood Sugar

Being a low-glycemic index food, rajma can regulate your blood sugar levels. In fact, these red beans are more effective at controlling blood sugar than most dietary sources of carbs.

Besides, an important health benefit of kidney beans for diabetes is their ability to moderate the effects of foods that can also cause spikes in blood sugar levels. For instance, rajma is often paired with rice to slow the rate at which the rice digests.

3. Reduces the Risk of Heart Diseases

Rajma benefits include its ability to reduce severe cardiovascular diseases. If eaten as a replacement for meat or any other protein sources high in cholesterol, it can lower the levels of LDL or bad cholesterol.

Apart from its hypocholesterolemic properties, kidney beans contain slightly less fat and saturated fat than other varieties of beans.

4. Kidney Beans for Weight Loss

If you are struggling with your diet, notably a low-carbohydrate diet, kidney beans can be your savior. Loaded with dietary fiber, kidney beans can keep you full for longer and therefore helps in weight loss.

In addition to that, the use of kidney beans for weight loss is popular due to the presence of substantial amounts of resistant starch in it.

Kidney beans health benefits include their ability to prevent the risk of cancer. It contains non-digestible fiber which plays a positive role in regulating new cell growth in the colon. Therefore, reducing the risk of developing cancer cells significantly.

5. Helps to boost Memory

Does it feel hard to remember things or just concentrate on what you are doing? Then, add rajma to your regular diet plan.

Rich in Vitamin B1, a nutrient contributing greatly to healthy cognitive functions, kidney beans can boost your memory power. Rajma benefits your cognitive functions as Vitamin B1 helps in synthesizing acetylcholine to ensure the proper functioning of the brain. It is also beneficial in slowing down the rapid progress of cognitive diseases including Alzheimer’s and dementia.

6. Strengthens the Bones

Rajma health benefits include improving bone density and strengthening bones. The sufficient amount of manganese and calcium present in the kidney beans makes the bones stronger. In fact, it can also help in preventing osteoporosis.

Additionally, the folate in kidney beans also contributes to maintaining bone and joint health.

7. Promotes Healthy Metabolism

A good metabolism ensures your body works better and keeps you energized as well. Metabolism is a process where specific proteins help control these reactions that convert the food you eat into energy.

Kidney beans work a great deal for regulating the glycemic content of the blood and therefore regulate metabolism as well. Also, rajma benefits your metabolism with its high-fiber content.

8. Good Source for Antioxidative Properties

Due to the presence of manganese in kidney beans, it can aid the body’s antioxidant defense. If your antioxidant defense is great, then your body can fight harmful free radicals. Thus, it keeps the risks of chronic diseases at bay.

Rajma benefits your health as one of the best antioxidant-rich foods. For half a cup of serving size, the total antioxidant capacity of kidney beans is 13259.

9. Kidney Beans as a Natural Detoxifier

If you consume a lot of packed food items, then you must know how many chemical preservatives you are putting in your body. These preservatives are extremely toxic for your health as they contain sulfites.

Kidney beans contain molybdenum which helps in the detoxification of the body by eliminating the effects of sulfites. Moreover, people with sulfite allergies should add kidney beans to their diet plans as it can reduce the symptoms of the allergies.

Also Read:- Home Remedies for Increasing Immunity

10. Good For Diabetic People

The glycaemic index in kidney beans is very low because of which the blood sugar level in the body is balanced. Additionally, the high rajma protein content provides the necessary nourishment to diabetic people. So, they are a good food choice for diabetic people.

Kidney Beans Nutrition

Although there is a good amount of fiber and carbs in kidney beans, it is considered a good source of protein as well.

Rajma nutrition facts for 3.5 ounces or 100 grams of servings are,

NutritionKidney Beans Nutritional Value
Calories 127 kcal
Protein 8.7 g
Carbohydrates 22.8 g
Sugars 0.3 g
Fiber 6.4 g
Fat 0.5 g
Water67%

Rajma Side Effects

Although there are several health benefits of kidney beans, you should always look out for the side effects. Too much of anything is hazardous for your health and can have possible side effects. Besides, if you have any pre-existing medical condition, it’s better to consult any professional before moving forward with rajma on your daily diet.

1. Allergic Reactions

One of the main proteins present in kidney beans is phaseolin which can cause allergic reactions in people.

Kidney Beans Side Effects

2. Gastrointestinal Distress

Another rajma side effect is gastrointestinal distress such as nausea, vomiting, and diarrhea. Rajma offers insoluble fibers known as alpha-galactosides, which may cause such health issues.

3. Hard to Digest

Most beans are so high in protein that they are sometimes hard to digest. Similarly, kidney beans are also a little hard to digest and they can lead to the formation of gas.

4. Contains Toxin

Kidney beans contain a toxic agent, called phytohaemagglutinin (PHA). Make sure to cook it thoroughly to destroy the toxin.

However, canned beans are totally cooked during the canning process and therefore they are suitable for direct consumption.

Last Words

So, you never know when your favorite, delicious food can turn out to be a healthy addition to your restricted diet as well. To use rajma for the benefit of your health, try to keep the kidney beans’ side effects in mind. 

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