Kidney beans, nutrition facts and health benefits with scientific proofs.

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Kidney mean basically is a variety of leguminous common bean. Phaseolus vulgaris, just a legume native to Central America and Mexico. It is the one of the common bean that is used as an important food crop and a major source of protein all around the world. Kidney bean is a prominent ingredient in variety of traditional cuisines. However improperly cooked or raw kidney beans can be toxic to the body that’s why they are loved in their cooked form.

The main constituents of kidney beans are fibre and carbohydrates. Addition to these, it also acts as a good source of quality protein. Talking about the nutrition fact about 100 grams of boiled kidney beans contain 127 calories. Which are further divided into 8.7 grams of protein, 22.8 grams of carbohydrates, 0.3 grams of sugar and 6 grams of fibre. Talking about the micro nutrient content of kidney beans, it contains molybdenum, folate, iron, Copper, manganese, potassium, vitamin K1.

• Kidney beans may aid in weight loss

Obesity and excess weight gain are one of the major health problems in current world. Several studies and researches scientifically prove that kidney bean consumption is linked to a lower risk of excess weight gain.

During a two month human trial on 30 obese adults. Which were on a weight loss program revealed that eating beans and other legumes four times per week lead to greater weight loss.

The main reason behind this are the raw kidney beans act as starch blockers. They are basically a class of protein that impair or delay the digestion and absorption of carbohydrates. Discharge blockers extracted from white kidney beans prove to be beneficial in weight management and loss.

• May improve blood sugar control

Increase in blood sugar levels may increase the risk of many chronic diseases. Thus it is important to moderate the rise of blood sugar levels. A diet that is rich in protein, fibre and slow releasing carbs. Like kidney beans are very effective in maintaining healthy levels of blood sugar.

Kidney beans also have low glycemic index. That means it will not pretty much effect your blood sugar levels. It is scientifically proven that eating beans or other low glycemic index food may reduce the type 2 diabetes risks.

• May prevent colon cancer

Observational researches that are linked to legume intake, including beans. Reveals the reduce in risk of colon cancer. Beans and other legumes varieties contain a good amount of nutrients and fibres that have potential anti cancer effects.

Fibres such as resistant starch and Alpha Galactoside. Just pass undigested in your colon. The gut bacteria ferments them thus resulting SCFA formation.

So this thing is scientifically proven to that kidney beans are an excellent plant source proteins. They are also rich in various minerals, vitamins, fibre, antioxidants and other plant compounds. Therefore, these facts make kidney beans a good partner in weight loss program. How ever it can also be used in muscle building diet because of its high protein content.

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