Red Beans, Fiber-Rich Foods with Various Health Benefits

Red Beans, Fiber-Rich Foods with Various Kind of Health Benefits. Red beans and Kidney beans are rich sources of fiber, folate, magnesium, phosphorus, zinc, and Potassium. According to North Dakota State University Extension research, eating nuts, including kidney beans, can reduce the risk of heart disease, cancer, and diabetes. According to many nutritionists, Red beans could reduce weight due to their high fiber and protein content.

Fiber and Weight Loss

According to the Journal of Nutrition in 2009, women who consumed more fiber were less likely to gain weight than those who consumed less fiber. Fiber-rich foods have a low energy density, so they take up a lot of space in your stomach without providing a lot of calories. Foods that contain soluble fiber also slow down the emptying of your stomach, so you’ll feel fuller for longer. One cup of kidney beans contains 16.5 grams of fiber or meets about 66% of your daily fiber needs.

Protein and Weight Loss

Red beans are also a good source of protein. One cup of kidney beans contains about 16.2 grams of protein. Protein is a nutrition that is more filling than carbohydrates or fat. Eating protein-rich foods, such as kidney beans, can help you eat less throughout the day, which may help you lose weight.

Red Beans For Weight Loss

According to a study published in the Journal of the American College of Nutrition in October 2008, people who regularly eat nuts are less likely to be obese, have a smaller waistline, and lower body weight than people who rarely eat nuts. Additionally, another study published in the European Journal of Nutrition in February 2011 found that people who ate four servings of nuts per week as part of a low-calorie diet lost more weight than those who didn’t include nuts in their diets.

Red Beans and Other Health Benefits

In addition to losing weight, kidney beans also have a variety of other health benefits, including:

  • Control blood sugar

Even though they are small, it turns out that red beans are an excellent food for people with diabetes. Research shows that kidney beans are rich in fiber and protein, have a low glycemic index, benefit people with diabetes because it controls their blood sugar levels, prevent metabolic diseases, and help insulin effectiveness in the body. More than one doctors advise people with diabetes to consume canned kidney beans without sodium (salt) or boiled red beans every week to balance their body’s metabolism.

  • Prevent cancer

Red beans contain fiber that is good for heart health and antioxidants that can prevent cancer cell growth. Studies show that consuming enough fiber and antioxidants that people can obtain from kidney beans can reduce cancer risk.

  • Prevent the risk of heart disease

In 200 grams of red beans, it contains at least 46 grams of healthy fiber, more than the number of fiber people need in a day between 25-30 grams. Fiber is an essential intake in maintaining heart health. Red beans also contain Potassium, which is beneficial for your heart. If you have heart rhythm problems, Potassium can normalize your heartbeats. Furthermore, Potassium can help lower high blood pressure. The recommended daily intake of Potassium is 4700 mg. Meanwhile, in 180 grams of red beans, you can get about 2500 mg of Potassium. This amount has met 72 percent of regular daily potassium needs.

  • Good for pregnant women

Red beans are also useful for consumption during pregnancy because they contain essential nutrients for the mother and fetus’s health, such as protein, folic acid, and iron. When pregnant women need more iron and folic acid, both of these nutrients are necessary during the baby’s development and the placenta.

After knowing the health benefits of red beans, you can add red beans to various kinds of your daily diet. 

Use kidney beans as a substitute for foods that consist of high fat, calories, and energy density. For example, replace half or all of the meat in your favorite recipe for kidney beans, add kidney beans to vegetable soups instead of chicken or beef, or add these nutritious beans to your favorite salad for a protein boost.


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