Editor's note: Okolie Anthony, the NAIJ.com partner blogger, in this article reveals six health benefits of kidney beans and how and when they should be consumed.
Okolie is a student blogger, who has flair for writing articles on health and some interesting topics. He is the owner of the Herbal Gang Blog, a blog dedicated to people in search of the healing power of herbs.
He is also a Digital Marketer with a great passion for online entrepreneurship.
He could be contacted via: www.herbalgang.com or mikeozhil@gmail.com
More details in NAIJ.com’s step-by-step guide for guest bloggers.
What are kidney beans by the way to even start talking about its health benefits? Are red kidney beans high in carbs? If I had some sort of psychic power, I would have read your minds and I can say authoritatively that you must have asked yourselves the above questions. So, it is noteworthy to explain what kidney beans are before stating their health benefits.
Kidney beans
What are Kidney Beans?
Kidney beans are a very popular legume because of its great taste, texture and flavour. They are dark red in color and are kidney-shaped; of course from the name you should know it would be kidney-shaped, right?
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Kidney beans are full of potassium, magnesium, iron and protein. Hence, this is a good meat substitute for vegetarians. Kidney beans also have several disease-fighting antioxidants that promote a healthy and strong immunity. Having said all these, isn’t it glaring that the health benefits of kidney beans would be amazing?
Other names given to kidney beans are ‘Rajma‘in Hindi, ‘Nallachikkudu‘ in Telugu, ‘Sigappu Karamani‘ in Tamil, ‘Capparadavare‘ in Kannada, ‘Barbati Beej‘ in Bengali, ‘Phanasi‘ in Gujarati and ‘Rajma‘ in Punjabi. Please don’t ask me for the name given to it in Nigeria oh! Or take this; it’s popularly called Nigerian Kidney Beans. Owing to its various health benefits, kidney beans are one of the best legumes for everybody.
These are 6 healing health benefits of kidney beans:
1. Kidney beans help improve brain function and cognitive ability
Vitamin K is present in abundance in kidney beans and this is very beneficial for the brain and nervous system. The myelin sheath requires sphingo-lipids for proper formation. Vitamin K helps in the synthesis of sphingo-lipids that aid in healthy brain and nervous functioning. Kidney beans also contain a good amount of thiamine that is required by the brain cells for cognitive function. This helps to create acetylcholine for memory.
White kidney beans contain a good amount of vitamin B1 or thiamin. It helps in the formation of brain cells and their proper functioning. Thiamin is also useful for synthesis of acetylcholine that helps in memory functioning. I would suggest you consume more white kidney beans to maintain healthy cognitive function.
2. Kidney beans help prevent your risk of diabetes
Kidney beans contain carbohydrates with a low glycemic index. This is useful to prevent the risk for diabetes.
3. Kidney beans are a phenomenal source of protein and also help in reducing blood sugar
Did you know that one cup of kidney beans contains 16 grams of protein, making it an excellent protein source for vegetarians? Kidney beans contain all the essential amino acids that are needed for proper muscle-building. Kidney beans contain soluble fiber that helps to decrease the metabolism rate of carbohydrates. This can prevent blood sugar levels from hiking after a meal. Kidney beans like I’ve said earlier are a good source of protein that lowers blood sugar level.
4. Kidney beans have cardiovascular benefits and also aids heart health
The high fibre content in kidney beans can lower your cholesterol level. The folate in kidney beans can lower the levels of homocysteine that further reduces the risk of strokes, heart attacks and vascular diseases. They also contain magnesium that aids in healthy functioning of the cardiovascular system. Kidney beans are rich in vitamin B9 i.e. folate or folic acid. White kidney beans are considered heart-healthy as they are low in fat content. Folate helps to reduce the level of homocysteine in your bloodstream.
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5. Kidney beans helps shed weight
Again, red kidney beans are highly rich in fibre, protein and complex carbohydrates that stabilise blood sugar levels. It is adviseable to consume red kidney beans in case of insulin resistance, hypoglycemia and diabetes. Stable blood sugar levels help to release less insulin by the pancreas. This promotes fat storage in your body and keeps the insulin levels low to maintain a healthy weight.
6. Kidney beans cures acne and improves eye health
Kidney beans are a good source of zinc that plays a vital role in maintaining healthy skin. Zinc also ensures the proper functioning of the sebaceous glands that produce sweat. Sebaceous glands that are overactive can cause acne. Kidney beans are also rich in folic acid that helps in the formation of new skin cells. Regular production of new cells can be useful to clear pores and reduce acne breakouts.
Consume a cup of red kidney beans daily as they are a good source of zinc that is important for eye health. Adequate amounts of zinc are useful for enabling good night vision and to prevent cataract.
However, after listing all the great health benefits of kidney beans, I would need to chip in some strong warnings on how and when to consume Kidney beans. These include:
• Gout and kidney stones patients must avoid excess consumption of kidney beans.
• High amount of red kidney beans can disrupt cellular metabolism.
• Pre-soak the kidney beans to help in digestion and reduce the cooking time.
• Buy beans that are whole and not cracked.
• Store kidney beans in an airtight container.
• Keep them in a cool, dry and dark place.
• You can store them for up to 12 months.
• You can cook them in a pressure cooker.
• Avoid adding any salty or acidic seasonings.
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Ultimately, I hope you’ve been well-educated on the great healing health benefits of kidney beans. I would encourage an increase in your kidney beans consumption to gain its various health benefits for those that have tried it before. For those who haven’t consumed kidney beans at all, please rush down to any market or store near you to get them or you can buy from White Pearls Online Store on Jumia NG.
Okoli Anthony
The views expressed in this article are the author’s own and do not necessarily represent the editorial policy of NAIJ.com.
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