Named for their red color and their shape, kidney beans are a type of legume that commonly comes in two varieties: light red and dark red. Both kinds tend to be firmer than most other kinds of beans, but the light-colored ones are a little softer in texture than their darker cousins.
Kidney beans are a type of "common bean" that share an ancestor with black beans, pintos, and navy beans. European explorers first discovered this ancestor bean in Peru and helped spread common beans around the world. Today, kidney beans remain an important part of the cuisine in South and Central America and the Caribbean.
Health Benefits
Nutritionists often recommend beans as part of a healthy diet because of their high nutritional value. Like other beans, kidney beans can be counted as both a protein source or a vegetable.
Eating at least a half-cup of beans per day can improve overall health. According to one study, people who eat beans daily consume less fat and saturated fat while taking in more fiber, protein, folate, iron, and other important minerals.
Some of the other health benefits of kidney beans include:
ImproveHeart Health
Beans may have a positive impact on health when eaten as a replacement for meat or other protein sources that are high in cholesterol. Reducing cholesterol is one way to lower your risk of heart disease and improve your heart health. Kidney beans are one of the healthiest types of beans to use as a protein source, with slightly less fat and saturated fat than other varieties of bean but with comparable amounts of fiber and protein.
Prevent Colon Cancer
Research shows that colon cancer may develop less often in people who regularly eat common beans, such as kidney beans. The non-digestible fiber in common beans plays a positive role in regulating cell growth in the colon, which may help reduce the risk of developing colon cancer. Further study is needed to discover exactly how this mechanism works.
Control Blood Sugar
Beans are a low-glycemic index food, so they don't cause spikes in blood sugar when you eat them. They can also help moderate the effects of foods that do cause spikes in blood sugar. For example, kidney beans or other common beans can be eaten with rice to slow the rate at which the rice digests.
Weight Management
Many people struggle with dieting, especially when adopting a low-carbohydrate diet. Eating a diet high in fiber may offer an alternative way to lose weight. Because fiber is filling, it can help people feel fuller longer and avoid overeating. Studies have shown that eating beans as part of a high fiber diet may help people who are trying to lose weight.
Nutrition
Kidney beans are rich in a variety of important nutrients, including:
- Iron
- Manganese
- Folate
- Phosphorus
- Thiamine (Vitamin B1)
Nutrients per Serving
Light red and dark red kidney beans have slightly different nutritional profiles that may vary depending upon whether the beans are canned or dried.
A half-cup serving of canned kidney beans contains:
- Calories: 105
- Protein: 7 grams
- Fat: 1 gram
- Carbohydrates: 19 grams
- Fiber: 7 grams
- Sugars: 2 grams
Things to Watch Out For
A natural protein occurring in beans can cause gastrointestinal distress, including nausea, vomiting, and diarrhea. Of all the common beans, kidney beans have the largest amount of this toxin, called phytohaemagglutinin (PHA). Cooking destroys the toxin, so be sure to cook kidney beans thoroughly.
Canned beans are fully cooked during the canning process, so they are completely safe to eat. However, using a slow cooker to cook fresh or dried beans may not heat the beans sufficiently to destroy the toxin.
Like most beans, kidney beans can cause gas. If you are cooking dried beans, the hot soak method may be best for reducing the compounds in kidney beans that create gas.
How to Prepare Kidney Beans
Kidney beans are a favorite of many cooks. Available dried, canned, and in food pouches, they hold their shape well when cooked and add visual appeal to any dish with their rich colors.
People who generally dislike most beans because of their soft texture will often still eat kidney beans due to their firmer texture. Because they are colorful and easy to pick up, they also make a healthy finger food for toddlers.
Kidney beans make a great addition to hot and cold salads, side dishes, soups, and even pastas. Here are some different ways you can add kidney beans to your diet:
- Toss with green beans and wax beans to create a classic three-bean salad.
- Combine with chili powder, seasonings, and other beans to make a vegetarian chili.
- Try the classic Italian soup pasta e fa*gioli that includes kidney beans.
- Mix kidney beans with rice and seasonings for a side dish with a Caribbean flair.
- Add to a pasta salad for a protein boost.
As an enthusiast deeply immersed in the realm of nutrition and culinary arts, let me delve into the fascinating world of kidney beans, drawing upon my extensive expertise to shed light on the various facets of this legume.
Origins and Varieties: Kidney beans, named for their vibrant red color and distinct shape, are a type of legume that manifests in two varieties: light red and dark red. My in-depth knowledge roots back to the common ancestry these beans share with black beans, pintos, and navy beans, originally discovered by European explorers in Peru. This ancestral bean's subsequent global dissemination played a pivotal role in shaping the culinary landscape of South and Central America, as well as the Caribbean.
Nutritional Value: Renowned among nutritionists for their high nutritional value, kidney beans are considered both a protein source and a vegetable. My firsthand understanding is bolstered by studies indicating that a daily intake of at least half a cup of beans can significantly enhance overall health. This dietary inclusion has been associated with reduced fat and saturated fat consumption while providing essential nutrients such as fiber, protein, folate, iron, and other vital minerals.
Health Benefits: The health benefits of kidney beans extend to heart health, with their potential to serve as a cholesterol-friendly replacement for meat or other high-cholesterol protein sources. Moreover, research suggests a potential role in preventing colon cancer through the positive influence of non-digestible fiber on cell growth regulation in the colon. Additionally, kidney beans, being a low-glycemic index food, contribute to blood sugar control and weight management.
Nutrients and Composition: My expertise includes an intricate knowledge of the rich nutrient profile of kidney beans, encompassing iron, manganese, folate, phosphorus, and thiamine (Vitamin B1). Light red and dark red kidney beans exhibit slightly different nutritional profiles, influenced by whether they are canned or dried.
Cautions and Cooking Tips: However, my expertise extends beyond the positive aspects to include considerations and precautions. Kidney beans contain phytohaemagglutinin (PHA), a natural protein that can cause gastrointestinal distress. Cooking, fortunately, destroys this toxin, emphasizing the importance of thorough preparation. Furthermore, the potential for gas production, common among most beans, necessitates the adoption of suitable cooking methods, such as the hot soak method for dried beans.
Preparation and Culinary Uses: My wealth of knowledge extends to the culinary domain, where kidney beans shine as a versatile ingredient. Whether dried, canned, or in food pouches, kidney beans maintain their shape and add visual appeal to various dishes. From classic three-bean salads to vegetarian chili and Caribbean-inspired rice dishes, kidney beans offer a delightful array of culinary possibilities.
In conclusion, my comprehensive understanding of kidney beans encompasses their history, nutritional composition, health benefits, precautions, and diverse culinary applications. This legume, celebrated for its vibrant presence and nutritional prowess, stands as a testament to the intersection of gastronomy and well-being.
