76 Kidney Beans Facts: Preparation, Benefits, And Side Effects

Kidney beans are low-fat and high in protein content.

A kidney bean is a type of common bean. As it is versatile, inexpensive, and is enjoyed by many people all over the world.

These beans acquire their name from their color and shape, which resembles a human kidney. Kidney beans are eaten in many ways. They are available in dried, frozen, and canned forms. These beans have different names in different countries and cultures. Read on to find more interesting facts about kidney beans.

Facts About Kidney Beans

Kidney beans are slightly different from other beans and legumes, which also contributes to their popularity as edible food. Various intriguing facts about these beans are listed below.

• Red kidney beans are often confused with other beans of the same color, like pinto beans and adzuki beans.
• These beans are known as 'rajma' in India.
• In addition to light and dark red kidney beans, there are also white kidney beans which are known as 'lobia' in India and 'cannellini' in Italy.
• Kidney beans are part of the legume family.
• These beans are considered to be plant protein which can be used to replace animal protein that contains high amounts of fats.
• Unlike other legumes, which are soft, kidney beans have a firmer texture.
• The inside of the bean, however, is slightly soft and buttery.
• Research suggests that red kidney beans might have originated in Peru.
• Acadian farmers, situated in Louisiana, cultivated kidney beans in around 1700.
• Kidney beans are used in making both savory and sweet dishes.
• A famous Asian dessert is red bean ice cream.
• While cooking, kidney beans can hold their shape for long without getting mushy or breaking.
• These beans have a mild taste when they are boiled and can easily absorb any flavor added through various seasonings.
• Light red beans have a softer texture than dark-colored beans.
• Canned beans can be eaten a few years after the purchase date. However, the top of the container must be checked properly.
• Studies suggest that eating kidney beans can have multiple health benefits, including reducing the risk of heart disease and diabetes.
• Eating beans (including kidney beans) raw can be toxic due to certain harmful substances present in them, they should be cooked properly.
• Kidney beans are considered to have shared ancestry with pinto, navy, and black beans.
• Kidney beans are a significant part of the cuisine in the Caribbean, as well as South and Central America.
• Kidney beans cooked in assorted spices can make a dish particularly popular in northern India, which is most popularly eaten with rice.

Health Benefits Of Kidney Beans

A kidney bean is a vegetable that is also a good source of protein. Some health benefits of high-nutritional-value kidney beans are mentioned below.

• Fiber, folate, and protein are some important nutrients present in kidney beans.
• These beans also contain small amounts of niacin, vitamin C, vitamin B6, vitamin K, pantothenic acid, and riboflavin.
• According to the United States Department of Agriculture (USDA), a half-cup serving of cooked kidney beans without added fat or salt contains 113.5 calories.
• A half-cup serving also contains 0.70 oz (0.02 kg) of carbohydrates and 0.27 oz (0.007 kg) of protein.
• A half-cup serving of kidney beans also contains small amounts of sugars, sodium, and fat.
• One of the health benefits of consuming kidney beans is that it can reduce the risk of cardiovascular disease, as suggested by the studies conducted on this subject.
• Research shows that these beans can replace meat and other protein sources that have high cholesterol levels, which in turn can help with reducing the chance of developing heart disease.
• Canadian Medical Association Journal's review suggests that a healthy diet consisting of kidney beans lowers cholesterol levels in the body.
• Research suggests that people who consume kidney beans or any common beans regularly have lower chances of developing colon cancer.
• 'The International Journal Of Biological Macromolecules', implies that white kidney beans contain certain compounds which can help to block the spread and growth of cancer cells.
• Kidney beans have a low glycemic index, which according to the studies conducted does not cause an increase in blood sugar levels in the body. They can instead help to regulate blood sugar which can spike through other foods with a high glycemic index.
• Weight loss can be supported by kidney beans due to their high fiber content.
• People trying to lose weight can include these beans in their weight loss diet as they provide both fiber and protein needed by the body.
• Kidney beans containing high dietary fiber content also improve digestion and ease bowel movements.
• Research has found that kidney beans can be good for bone health as the folate, manganese, and calcium present in these beans strengthens bones, prevents osteoporosis, and improve the condition of joints and bones.
• Studies also suggest protein from kidney beans, as opposed to high-fat animal protein, can improve liver health.
• Animal protein contains high amounts of fat, which can develop a fatty layer over the liver and cause liver disease.
• As kidney beans have plant protein which has low amounts of fat, eating them ensures that such fatty layers do not develop over the liver.
• According to some studies conducted, kidney beans can also aid in regulating blood pressure.
• Vitamin C present in kidney beans may also help boost the immune system.
• Studies also suggest that the antioxidant properties of vitamin C can help to improve skin health.
• Research has found that amino acids present in kidney beans can help in the creation of new tissues like muscle, bone, skin, blood, and hair.
• As the building blocks for protein, amino acids can thus also aid in providing the body with an adequate amount of energy.

Side Effects Of Kidney Beans

As many health benefits that kidney beans have, they also have side effects. The disadvantages of consuming kidney beans are listed as follows.

• While a specific allergy to kidney beans is rare, they are still legumes, and people who are allergic to peanuts or soy may develop an allergy to these beans as well.
• People may show symptoms such as face swelling, severe asthma, difficulty breathing, nausea, vomiting, and abdominal pain if an allergic reaction is triggered by legumes.
• It is advised to seek a medical professional when symptoms start to appear to get a proper diagnosis and understand ways to manage the condition.
• Kidney beans, like other legumes, contain antinutrients that can hinder the absorption process of minerals in the body.
• Studies suggest that most plants contain this substance, and it becomes an issue when consumed in high quantities.
• Antinutrients can become inactivated when beans are soaked and cooked.
• Overconsumption of kidney beans may also result in flatulence and can affect gut health.
• Beans should be added to a diet gradually, allowing time for the gut to adjust.
• Raw kidney beans have a substance called phytohaemagglutinin, which is a toxic compound that can cause damage to livers.
• Symptoms such as dizziness, nausea, diarrhea, extreme stomach pain, and vomiting start to occur after a few hours of consuming raw kidney beans.
• Treatment depends on the seriousness of the condition.
• Even if you wanted to eat raw kidney beans (which you shouldn't), the first point of damage would probably be your teeth as the exterior of these beans is pretty tough.
• It is also advised not to cook dried kidney beans inside a slow cooker as the toxic substance may remain in the beans as well as the water.
• Kidney beans are also said to contain lectins which can be toxic to humans.
• Studies show that lectins can cause the development of conditions such as arthritis.

Different Ways To Consume Kidney Beans

Kidney beans can be a part of varied recipes; you can cook kidney beans in many ways. Some of the amazing dishes that can be made with kidney beans are mentioned below.

• Boiled kidney beans may be used as finger foods for toddlers since they are healthy and easy to grab.
• They are usually added to side dishes, pasta, soups, and cold or hot salads.
• Kidney beans can be used to make a three-bean salad, including any two other beans.
• Some people may also add grapes to this salad for a different combination of flavors.
• Mixed with onion, tomato, black pepper, and lemon, these beans can become a healthy dish that can be enjoyed in the morning for breakfast.
• Frozen, dried, and canned kidney beans must be soaked properly before cooking.
• Pasta e Fagioli is a soup made of pasta, sausage, and beans.
• The addition of kidney beans to this dish can add more texture and flavor.
• Pasta and bean salad is another recipe where kidney beans may be added.
• One of the options for a vegetarian burger is a kidney bean burger.
• The patty for this burger is made with mushrooms, kidney beans, onion, bell pepper, and oats.
• A popular Indian recipe is red kidney bean curry.
• The main ingredient, red kidney beans, bring flavor as well as texture to this dish which also contains various spices and seasonings.
• Another flavorful dish with these beans is the Caribbean beans with rice.
• In addition to the two main ingredients, this dish also contains cinnamon, nutmeg, acidic tomatoes, and cloves.
• Vegetarian dirty rice is a dish that is made with rice, red kidney beans, onion, bell pepper, and Cajun seasoning.
• A healthy option for breakfast is cheesy rice with beans.
• This breakfast bowl is made by combining brown rice, kidney beans, shredded cheese, salsa verde, and a soft-cooked egg.
• People who love eating spicy vegetarian food can also try spicy vegetarian chili.
• Along with chili, a mixture of beans such as black beans, pinto beans, and kidney beans make up the entirety of the dish, where the protein from the beans replaces that from animal meat.