Last Updated on May 13, 2023 by Shabnam Sengupta
Red kidney beans, also known as Rajma in Hindi, are a popular legume widely consumed in various parts of the world. They are kidney-shaped with a bright red colour and a firm texture, making them a versatile ingredient in many dishes. Red kidney beans are rich in protein, fibre, and various micronutrients such as iron, magnesium, and potassium, making them a nutritious addition to any diet. They are also known for their potential health benefits, including lowering the risk of chronic diseases such as diabetes, heart disease, and certain cancers. In this context, this article will discuss the nutritional composition and health benefits of red kidney beans. This article provides comprehensive information about red kidney beans and answers common questions about their impact on health and more.
Health benefits of red kidney beans
May have antioxidant effects
Dry red kidney beans contain substances called polyphenols, which act as antioxidants in the body. These polyphenols can help prevent damage to our cells caused by free radicals and oxidation. When we eat red kidney beans, the polyphenols are released in our stomach and become easier for our body to use. Studies have shown that red kidney beans have a high amount of antioxidants when measured by different methods. These antioxidants can help protect our body from diseases.
May have anti-diabetic properties
Eating dry red kidney beans regularly can help prevent and manage diabetes. Studies have shown that consuming three or more servings of red beans per week can decrease the risk of diabetes by 35%. The phenolic compounds in beans, such as flavonoids and anthocyanins, can inhibit enzymes that raise blood sugar levels, making them anti-hyperglycemic. Studies have also shown that beans containing these compounds can reduce blood glucose and insulin levels in animals. Regularly eating red kidney beans has been found to be inversely connected with the risk of type-2 diabetes. In studies with diabetic subjects, consuming black beans for three months reduced plasma glucose and glycosylated haemoglobin. Overall, research has shown that red kidney beans can help manage diabetes.
May prevent cardiovascular diseases
Metabolic syndrome is a group of health conditions that increase the risk of cardiovascular diseases, such as high blood pressure, high cholesterol levels, and high blood sugar. Eating dry red kidney beans regularly can be helpful in reducing the risk of metabolic syndrome in both healthy and overweight individuals. Studies have shown that consuming beans four or more times a week can significantly decrease the risk of coronary arterial diseases and cardiovascular diseases. Regular consumption of red kidney beans has also been linked to lower levels of cholesterol and triglycerides in the blood, which can help reduce the risk of heart diseases. These health benefits of red kidney beans are due to their phenolic compounds such as quercetin, kaempferol, and ferulic acid. These compounds also help in reducing obesity and protecting the heart. Studies have shown that regular consumption of beans can lead to a reduction in cholesterol levels and weight loss.
May have anti-inflammatory properties
Red kidney beans contain substances called phenolic compounds and non-digestible fermentable components that have antioxidant and anti-inflammatory effects. Experimental studies have shown that red kidney beans can help reduce inflammation in the body. For example, in a study on mice, a diet containing navy bean or black bean flour helped reduce inflammation in the colon. In addition, compounds found in red kidney beans called flavonoids and anthocyanins have been shown to reduce inflammation in human and animal studies without causing harm to cells. Overall, red kidney beans have immune-boosting effects that help reduce inflammation in the body.
May have anti-cancer properties
Oxidative stress and the generation of reactive oxygen species (ROS) can damage important molecules in our body, leading to chronic degenerative diseases like cancer. Red kidney beans, in particular, have been found to be beneficial in reducing the risk of colon, breast, and prostate cancers. In fact, consuming beans two or more times per week can decrease the risk of colon cancer by up to 47%, prostate cancer by about 22%, and breast cancer by about 67%. In vivo studies have also demonstrated that diets containing red beans can significantly decrease the occurrence of tumours and adenocarcinoma. The anti-carcinogenic and anti-mutagenic properties of red kidney beans are attributed to the presence of phenolic compounds, which can inhibit mutagenic agents and scavenge toxicants. Overall, research suggests that red kidney beans possess chemopreventive and anti-mutagenic activities that can reduce the risk of cancer.
Conclusion
Red kidney beans are a nutrient-dense food that offers various health benefits. They are an excellent source of plant-based protein, fibre, vitamins, and minerals, such as iron, magnesium, and potassium. Including red kidney beans in your diet can potentially lower the risk of chronic diseases, such as heart disease, diabetes, and certain cancers. Additionally, the anti-inflammatory and antioxidant properties of red kidney beans can also benefit overall health and wellbeing. With their versatility in cooking and their numerous health benefits, red kidney beans are an excellent addition to any diet.
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