Among the benefits of kidney bean, which looks like a kidney, its protection from heart diseases is the most important. It is a food that diabetic patients can easily consume. It is beneficial during pregnancy and helps to lose weight.
Benefits of kidney beans
Kidney beans are a type of legume bean. It is an important source of protein that is most consumed worldwide. There are different varieties with different patterns and colors. For example; white, cream, black, red, purple, spotted, striped and spotted…
What is Kidney Bean?
Kidney beans are a type of bean that resembles a kidney. It is rich in protein. The protein it contains is a rich plant protein that helps build muscle mass. The fiber in kidney beans improves digestion and protects from cancers such as colorectal cancer. It contains essential nutrients such as iron, copper, folate and manganese that help function various vital bodily functions.
Nutritional Value of Kidney Beans
Kidney beans are mainly composed of carbohydrates and fiber. It is also a goodprotein is the source. The nutritional value of 90 grams of cooked kidney beans is as follows;
Calories: 113.5
Fat : 0.5g
Sodium: 198 mg
Carbohydrates: 20g
Fiber : 6.7g
Sugar : 0.3g
Protein: 7.8g
Iron: 2.6mg
Potassium: 356.7mg
Folate: 115.1mcg
Vitamin K: 7.4mcg
Kidney beans protein value
Kidney beans are rich in protein. One cup of boiled kidney beans (177 g) contains about 27 grams of protein, which is 15% of the total calorie content. The nutritional quality of bean proteins is lower than animal proteins. The most well-known protein in kidney beans is "phaseolin", which can cause allergic reactions in sensitive individuals. It also contains proteins such as lectins and protease inhibitors.
Kidney Beans Carbohydrate Value
Kidney beans are mainly composed of carbohydrates. in this legumecarbohydratesStarch, which makes up about 72% of the total calorie content. Starch is mainly composed of amylose and long chains of glucose called amylopectin. Kidney starch is a slow digesting carbohydrate. It takes longer to digest and provides a lower and more gradual rise in blood sugar than other types of starches, which makes kidney beans particularly beneficial for people with diabetes. Glycemic index of kidney beans is also low.
Kidney beans fiber content
This legume is high in fiber. plays an important role in weight loss resistant starch includes. It also contains insoluble fibers known as alpha-galactosides, which can cause diarrhea and gas in some people.
Resistant starch and alpha-galactosides,prebiotic functions as Fermented by beneficial bacteria, they pass through the digestive tract until they reach the colon, promoting their growth. Fermentation of these healthy fibers results in the formation of short-chain fatty acids such as butyrate, acetate and propionate. This improves colon health and reduces the risk of colon cancer.
Vitamins and minerals in kidney beans
Kidney beans are rich in various vitamins and minerals;
Molybdenum: Being a trace element especially found in seeds, grains and pulsesmolybdenum in terms of high.
folate: Folic acid Folate, also known as vitamin B9 or vitamin BXNUMX, is particularly important during pregnancy.
Iron: It is an important mineral that has very important functions in the body.IronIt is very poorly absorbed due to the phytate content in kidney beans.
Copper: It is an antioxidant trace element that is often found at low levels. Along with the kidney beans,of copper The best food sources are meat offal, seafood and nuts.
Manganese: It is found especially in grains, legumes, fruits and vegetables.
Potassium: It is an essential nutrient that can have positive effects on heart health.
Vitamin K1: Vitamin K1, also known as phylloquinone, is important for blood clotting.
Phosphorus: It is a mineral found in almost all foods.
Plant compounds found in kidney beans
Kidney beans contain all kinds of bioactive plant compounds that can have various health effects.
Isoflavones: They are antioxidants found in high amounts in soybeans. Because they are similar to the female sex hormone estrogenphytoestrogens classified as.
Anthocyanins: A family of colorful antioxidants found in the bark of kidney beans. The color of red kidney beans is mainly due to an anthocyanin known as pelargonidin.
Phytohaemagglutinin: In raw kidney beans, especially redlectin is present in high quantity. It disappears with cooking.
Phytic acid: Phytic acid (phytate), found in all edible seeds, impairs the absorption of various minerals such as iron and zinc. soaking the kidney beansphytic acid reduces its content.
Starch blockers: A class of lectins also known as alpha-amylase inhibitors. It inhibits or delays the absorption of carbohydrates in the digestive tract, but becomes passive with cooking.
Benefits of Kidney Beans
Helps treat diabetes
One of the benefits of kidney beans is to regulate blood sugar level. It also contains soluble and insoluble fiber, both of which prevent blood sugar from rising. Insoluble fiber lowers cholesterol. High cholesterol is another problem with diabetics. Thanks to its low glycemic index, kidney beans are one of the foods that diabetics can eat.
Kidney beans reduce the risk of heart disease. It lowers bad cholesterol, which is a risk factor for heart disease. In addition, it increases good cholesterol. It is also rich in potassium, another important nutrient that regulates blood pressure.
Prevents cancer
Kidney beans are an outstanding source of antioxidants that help fight cancer. The fiber it contains helps fight various types of digestive cancer. Studies have linked high flavonol intake to a reduced risk of cancer. Kidney beans are beneficial for cancer patients because they contain high concentrations of flavonols. The lignans and saponins in kidney beans have the ability to fight cancer.
Strengthens bones
Calcium and magnesium in kidney beans strengthen bones and prevent osteoporosis. Folate in the core helps maintain joint health.
Useful in bodybuilding
Since kidney beans are rich in carbohydrates, they provide sustained energy during training. It contains protein, a nutrient that delivers essential amino acids to the body.
Kidney beans are calorie-dense, which is a big plus for bodybuilders. The magnesium it contains plays an important role in protein synthesis. The nutrient also aids in muscle contraction and relaxation.
Benefits of kidney beans during pregnancy
The best part about kidney beans is that they contain protein, fiber, iron and antioxidants. All of these nutrients are very important and necessary, especially during pregnancy.
Blood volume increases during pregnancy. Therefore, more iron is needed to produce more hemoglobin. Along with folate, iron also supports the cognitive development of the baby.
The fiber in kidney beans ensures regular functioning of the digestive system in pregnant women. Fiber relieves constipation, which is common in pregnant women.
Benefits of kidney beans for skin
Kidney beans are a good zinc is the source. Therefore, eating kidney beans regularly protects skin health.
The increased activity of the sebaceous glands responsible for sweat production leads to acne. This problem is eliminated by the zinc found in kidney beans. It helps certain glands to function properly.
The folic acid found in kidney beans helps the regular formation of skin cells.
It helps prevent hair loss as it is rich in both protein and iron.
Contains biotin, which facilitates hair growth.
It reduces hair breakage.
Does kidney beans weaken?
Numerous studies have shown that fiber has a positive effect on weight loss. Fiber keeps it full. It also increases the thermic effect of food (the energy required to break down food). Kidney beans are a source of protein that is more satiating and can help with weight loss.
Kidney Bean Loss
Hemagglutinin poisoning
Kidney beans contain hemagglutinin, an antibody that can cause red blood cells to clump. Excessive amounts of this compound can cause diarrhea, nausea, abdominal pain and vomiting. However, the danger lies only in raw beans, as this substance becomes dormant during cooking.
Digestive problems
The fiber in this legume can work both ways. Excessive consumption of kidney beans can cause gas, diarrhea and intestinal blockage.
organ damage
While the iron in kidney beans is beneficial, excess can cause heart and brain damage.
To summarize;
Kidney beans are one of the richest sources of vegetable protein. The benefits of kidney beans, which are rich in fiber and essential minerals, are building muscle mass, strengthening bones, improving digestion and controlling blood sugar. Being a good source of iron and folate, this nutritious legume is also beneficial for a healthy pregnancy. In addition to helping weight loss, it also protects heart and brain health. Unfortunately, such a useful food also has some disadvantages. These damages occur as a result of excessive consumption. Kidney beans contain a compound hemagglutinin, which can cause diarrhea, nausea, or abdominal pain when consumed in excess.
