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Kidney Beans Benefits For Health: Weight Loss to Control Blood Sugar

Kidney beans or red beans are one variety of beans. The Latin name for kidney beans is Phaseolus vulgaris.

Kidney beans are often used as an ingredient in food, such as soup, rendang, and as a complement to desserts. However, the benefits of kidney beans are not only limited to food ingredients. Furthermore, kidney beans are also able to provide various benefits for the health of the body.

Kidney beans contain a variety of nutritional intake that the body needs, such as protein, carbohydrates, fiber, antioxidants, vitamin C, B vitamins, folate, and minerals including potassium, magnesium, calcium, phosphorus, iron and zinc.

Consuming kidney beans regularly can reduce the risk of various dangerous diseases, such as heart disease and diabetes. Kidney beans can also help you get the ideal weight.

Kidney Beans Nutritional Content


There are several nutrients in kidney beans that you need to know. Kidney beans are rich in carbohydrates, protein, fiber, calcium and vitamin B9 or folic acid.

In addition, kidney beans also contain iron, potassium, magnesium manganese, copper, vitamin A, vitamin C, vitamin D, vitamin B6, vitamin B12, and others.

Benefits of Kidney Beans for Health


The following are the various benefits of kidney beans that you need to know and it would be a shame to miss:

1. Maintain heart health

Love your heart by regularly eating kidney beans. In 200 grams of kidney beans, it contains at least 46 grams of fiber, more than the amount of fiber you need per day, which is between 25-30 grams. Fiber is an important intake in maintaining heart health.

Kidney beans also contain potassium which is good for your heart. Potassium can help your heart beat normally if you have heart rhythm problems. In addition, potassium can also help lower high blood pressure.

The recommended daily intake of potassium is 4700 mg. Meanwhile, in 180 grams of kidney beans, there are about 2500 mg of potassium. This amount has met 72 percent of daily potassium needs.

2. Prevent the growth of cancer cells

Kidney beans not only contain fiber which is good for heart health, but also antioxidants that can prevent cancer cell growth. Studies show that consuming enough fiber and antioxidants that can be obtained from kidney beans can reduce the risk of developing cancer.

3. Control blood sugar

Even though they are small, it turns out that kidney beans are an excellent food for diabetics. Research shows that kidney beans are rich in fiber and protein, and have a low glycemic index, can help diabetics control blood sugar levels, prevent metabolic diseases, and help the effectiveness of insulin in the body. Diabetics are advised to eat canned kidney beans without sodium (salt) or boiled kidney beans every week.

4. Meet the nutritional needs of pregnant women

Kidney beans are also good for consumption during pregnancy, because they contain essential nutrients for the health of the mother and fetus, such as protein, folic acid, and iron. When pregnant, women need more iron and folic acid. Both of these nutrients are necessary for the growth of the baby and the placenta. During pregnancy, a woman will also experience an increase in the number of blood cells in the body, so that more iron is needed to form new blood cells to ensure adequate oxygen in the body and the fetus.

Iron deficiency during pregnancy can cause babies born prematurely or born with low birth weight, pregnant women experience anemia, mood disorders, or even depression.

5. Lose weight

In order to get the ideal body weight, it is not uncommon for people to go on a diet in an unhealthy way. A healthy and correct diet is to meet a variety of nutrients the body needs, including protein and fiber, pay attention to the number of calories consumed, and avoid consuming saturated fats and sugar.

Kidney beans can fulfill this healthy diet. Because kidney beans contain insoluble fiber which can improve digestion and prevent constipation, as well as protein needed for tissue repair.

6. Smooth digestion

One of the very high content in kidney beans is fiber. In every 100 grams, kidney beans offer roughly 13 grams of soluble and insoluble fiber. This insoluble fiber is mostly found in the skin while soluble fiber is mostly found in the peas.

Insoluble fiber is effective for pushing food in the intestines so that your digestive tract is smoother. This fiber is also able to remove remaining toxins in the body and maintain the acidity of your stomach. This can help you avoid digestive problems such as constipation and diarrhea.

Meanwhile, the soluble fiber will dissolve together with water and bind it to become thicker like a gel. This gel will stay in the stomach for quite a long time. Hence, your stomach will not be left empty for too long. Your risk of getting an ulcer is reduced.

7. Prevent premature aging

The benefits of kidney beans are not only for preventing disease, but also for maintaining youthfulness. Kidney beans are high in antioxidants, even exceeding the antioxidants in certain vegetables and fruits.

Even among other beans such as soybeans or peanuts, kidney beans have been the champion in preventing premature aging. This is because the darker the color, the higher the antioxidant content. Antioxidants are able to ward off free radicals and prevent damage to body cells. These things are factors that trigger premature aging.

8. Relieves migraines

Do you like having migraines? You can eat kidney beans because kidney beans have benefits for relieving migraines. The mineral content in kidney beans can prevent headaches, including migraines.

9. Relieves asthma

Are you someone who has asthma? If so, then consume kidney beans to treat asthma or prevent it. The mineral content, namely magnesium, can cause bronchodilator effects.

This makes the respiratory tract work even better and makes the air that enters and leaves the lungs smoother. Magnesium intake must be sufficient because if it is not enough it can trigger asthma.

10. Relieves rheumatoid arthritis

Did you know that kidney beans can relieve inflammation, especially rheumatoid arthritis? The copper in kidney beans has anti-inflammatory properties that can reduce inflammation. The copper content can also make ligaments and joints more flexible.

Although good for health, kidney beans can cause gas in the intestines. In raw condition, kidney beans also contain toxins that can be harmful to the body.

Therefore, it is necessary to carry out several stages of processing so that angry beans can be consumed safely. Among them is to boil the kidney beans until they boil slowly until soft. You can also soak the kidney beans first and change the soaking water several times before cooking. Avoid using the soaking water to boil the beans.

After knowing the various benefits of kidney beans that you can get, start incorporating kidney beans into your daily diet. You can process it into soup, drink, or mix it into salads.

If you experience certain medical symptoms, don't forget to consult your doctor before consuming kidney beans.

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