One serving of 100 g cooked dry red kidney beans contains 187 calories. Along with its delicious taste, this superfood is also packed with nutrition. Let's take a closer look at its various health benefits and possible side effects.
Kidney beans are a great source of plant-based protein, providing 8 grams of protein per 100 g serving. They also contain complex carbohydrates, healthy fats, and dietary fiber. In terms of micronutrients, they are rich in iron, potassium, magnesium, and folate.
From reducing the risk of chronic diseases like diabetes and cancer to aiding in weight loss, kidney beans have numerous potential health benefits. However, they may also have some side effects if not prepared properly. Let's explore its benefits and side effects in detail.
Calorie Content
A 100 g serving of cooked red kidney beans contains 187 calories. However, it's important to note that this calorie count may change depending on how the beans are prepared and cooked. If you're watching your calorie intake, it's best to consume kidney beans in moderation and pair them with other low-calorie foods. Cooked kidney beans can be stored in an airtight container in the refrigerator for up to a week.
Protein Content
A 100 g serving of cooked red kidney beans contains 8 grams of protein. This makes it an excellent plant-based protein source for vegetarians and vegans. Protein plays a crucial role in building and repairing tissues and muscles, making it an essential nutrient for overall health. Incorporating kidney beans into your meals can help you meet your daily protein needs without consuming excess saturated fat found in animal-based protein sources.
Carbohydrate Content
A 100 g serving of cooked red kidney beans contains 32 grams of carbohydrates, of which 11 grams are fiber and 3.5 grams are natural sugars. Complex carbohydrates like the ones found in kidney beans take longer to digest and provide sustained energy, making them an excellent food choice for individuals with type 2 diabetes. However, if you have digestive issues like irritable bowel syndrome (IBS), consuming too many beans can cause discomfort and bloating.
Fat Content
A 100 g serving of cooked red kidney beans contains 0.5 grams of total fat, of which only 0.1 grams are saturated fat. Healthy fats like those found in kidney beans play a vital role in reducing inflammation and promoting heart health. When consuming kidney beans, it's important to pair them with healthy fats like olive oil or avocado to increase nutrient absorption and boost satiety.
Fiber Content
A 100 g serving of cooked red kidney beans contains 11 grams of dietary fiber, which is approximately 44% of the recommended daily intake. Fiber plays a crucial role in supporting digestion, aiding in weight loss, and reducing the risk of chronic diseases like heart disease and cancer. Consuming kidney beans regularly can help you meet your daily fiber needs and promote overall health. However, it's essential to drink plenty of water along with high-fiber foods to prevent constipation.
Mineral Content
A 100 g serving of cooked red kidney beans is rich in essential minerals like iron, magnesium, potassium, and folate. Iron plays a critical role in producing red blood cells and transporting oxygen throughout the body. Magnesium impacts countless body functions, including nerve and muscle function, immune system health, and glucose control. Potassium is crucial for maintaining fluid and electrolyte balance, blood pressure regulation, and heart health, while folate is essential for pregnancy and overall heart health.
Vitamin Content
A 100 g serving of cooked red kidney beans is an excellent source of vitamins like vitamin B6, niacin, and thiamin. Vitamin B6 plays an essential role in brain development and function, while niacin supports cognitive function, skin health, and digestion. Thiamin is crucial for energy production and maintaining a healthy nervous system. Incorporating kidney beans into your meals can help you meet your daily vitamin needs and reduce the risk of vitamin deficiencies.
Potential Health Benefits
Kidney beans have numerous potential health benefits, including reducing the risk of chronic diseases like type 2 diabetes, heart disease, and cancer. Their high fiber and protein content can also aid in weight loss and promote feelings of fullness and satiety. Additionally, consuming kidney beans may help regulate blood sugar levels, lower cholesterol levels, and increase overall nutrient intake.
Possible Side Effects
While kidney beans are generally safe when consumed in moderation, they may cause some side effects if not prepared correctly. Raw or undercooked kidney beans contain a toxic compound called lectin that can cause symptoms like nausea, vomiting, and diarrhea. To avoid these side effects, it's essential to soak and cook dried kidney beans thoroughly before consuming them. Additionally, individuals with IBS may experience digestive discomfort after consuming high-fiber foods like kidney beans.
Serving Ideas
Kidney beans can add both flavor and nutrition to your meals. They can be used in a variety of dishes, including soups, stews, chili, and salads. You can also make delicious vegetarian burgers or spreads with kidney beans. Try mashing them with avocado and using the mixture as a sandwich spread or vegetable dip. Another easy way to include kidney beans in your diet is by adding them to your morning smoothie or shaking them into your oatmeal. Be creative and experiment with different kidney bean recipes to find your favorites.
Beans, beans, the magical fruit, the more you eat, the more you... benefit from their numerous health benefits!
FAQs About Cooked Dry Red Kidney Beans
1. What are the health benefits of cooked dry red kidney beans?
Cooked dry red kidney beans are an excellent source of plant-based protein, fiber, iron, and potassium. They have also been shown to help lower cholesterol, regulate blood sugar levels, aid in weight loss, and improve digestive health.
2. How should I prepare cooked dry red kidney beans?
Before cooking, dry red kidney beans should be soaked in water for several hours, then rinsed and drained. They can be cooked in a variety of ways, but boiling them in water for about an hour is the most common method.
3. Can you eat cooked dry red kidney beans cold?
Yes, you can eat cooked dry red kidney beans cold. They can be used in salads or as a snack, but make sure to store them properly in the refrigerator to prevent spoilage.
4. Are cooked dry red kidney beans safe for everyone to eat?
While cooked dry red kidney beans are generally safe to eat, they contain a natural toxin called lectin that can cause food poisoning. To avoid this, it's important to make sure the beans are cooked thoroughly and not undercooked.
5. How many calories are in 100 grams of cooked dry red kidney beans?
One hundred grams of cooked dry red kidney beans contain approximately 187 calories. However, this can vary depending on how the beans are prepared and cooked.