Ted and Chelsea Cavanaugh
You probably already know beans are nutritional powerhousesBut what is it about kidney beans that makes them so nutritious? Of course, these legumes are packed with plant-based protein and fiber. But that’s just the beginning. Let’s explore why kidney beans are such a healthy food.
picture recipe: Bean and Sauerkraut Tostada
Bean Nutrition
Here is the nutritional breakdown of ½ cup of low sodium canned kidney beans:
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104 calories
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7g of protein
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<1g fat
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19g carbs
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7g of fiber
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117mg sodium
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37 milligrams of calcium
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333mg potassium
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2 milligrams of iron
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1mg vitamin C
Red Kidney Beans Health Benefits
Support digestive health
Kidney beans offer a lot of fiber, which can help promote better gastrointestinal health. Kidney beans, like other beans, supply prebiotic fiber says Lauren Manaker, MS, RDN, LD. This type of fiber, he says, “is not digestible by humans and therefore acts as fuel for the beneficial bacteria in our gut, ultimately supporting a healthy microbiota.” Adding beans to your diet can help prevent gastrointestinal conditions like inflammatory bowel disease and irritable bowel syndrome, thanks to their high fiber content.
They can help with weight control.
Beyond the prebiotic benefits, the fiber in kidney beans can be a powerful tool when it comes to weight control. The high fiber content combined with 7 grams of plant-based protein in each half-cup serving, says Isabel Vasquez, RD, LDN, also helps promote satiety. This makes beans an obvious food choice for those looking to lose weight or maintain a healthy weight.
They are a plant-based source of protein.
eat plant based has become mainstream, and that means more and more people are looking to non-animal sources of protein. Fortunately, legumes and beans, such as kidney beans, are naturally packed with protein, providing as much protein per half cup as 1 ounce of many animal-based proteins.
They are rich in antioxidants.
Kidney beans are also a source of antioxidants, says Manaker, that it can help maintain our health in a number of ways. The red hue of it comes from anthocyaninsa group of antioxidants known to help reduce the risk of several chronic diseases, including cancer, heart disease, and diabetes, while promoting overall good health.
How to enjoy red kidney beans
Kidney beans are incredibly versatile when it comes to cooking. Their neutral flavor profile and slightly nutty flavor make them an excellent addition to salads, soups, burritos, and bowl meals. Vasquez loves habichuelas guisadas, which is Spanish for “stewed beans.” This is a Dominican or Puerto Rican style of cooking beans with onion, garlic, peppers, cilantro, tomato sauce, and adobo; the dish is often served over rice with avocado, plantains, and chicken.
Manager suggests doing your hummus with kidney beans instead of chickpeas for a fun twist. She also recommends using canned beans for a quick salad with corn, onions, and other colorful, nutrient-packed ingredients like bell peppers or leafy greens.
Are you in the mood for soup? Indulge in Kidney Beans in our Vegetarian Trailer Linguica Soup, Kale and Red Beans either Veggistrone. Or open a can and make these delicious Vegan beetroot burgers starring beans and beets.
The bottom line
Kidney beans are a super-healthy food that provides plenty of filling fiber and plant-based protein. They offer digestive health benefits and may also help with weight management and disease prevention. Other than that, they’re incredibly versatile, delicious, and easy to enjoy.
