Whether you refer to them as kidney beans or chilli beans, use them in your chilli con carne or as part of a light salad, there is no denying the health benefits these legumes possess.
Kidney beans, named after the organ with which they share a unique resemblance, are grown and cooked in countries all over the world. Despite this commonality, the way in which they are utilized varies around the globe. In India for example they are used for curry, the Chinese crush them into a paste and in Japan they opt to use them as part of a popular dessert dish.
However, the benefits of kidney beans extend far beyond that of any old versatile cooking ingredient. As well as the obvious benefit of tasting great, here are five other tangible health benefits they offer:
1 – Great Source of Fiber
Kidney beans contain high levels of fibre (around 12.4 g per 400g tin), which plays a big part in helping to reduce your cholesterol, and of course subsequently lowering the risk of heart disease. Similarly, kidney beans provide both the soluble and insoluble forms of fiber. Soluble fiber helps reduce the amount of cholesterol you absorb from food, and prevents blood sugar levels rising too rapidly after a meal, whilst insoluble fiber provides enough bulk to help aid your digestive system.
2 – Help Your Brain to Help Yourself
Thiamine (or Vitamin B1) is key to both the function and creation of brain cells, and kidney beans contain 18% of your RDA. Similarly present in kidney beans is Vitamin K, which is great for the brain and nervous system. It is Vitamin K that is responsible for the synthesis of sphingolipids (which is a fat, needed by the outer wrapping of the nerve to form properly). Subsequently, it plays a crucial part in the development of your brain and nervous function.
3 – Lower the Risk of Heart Disease
Kidney beans’ ability to lower the risk of heart disease stretches beyond merely the source of fiber they provide. They also contain high levels of folate, which helps lower homocysteine levels in the body. Homocysteine is an amino acid which has been scientifically proven to be connected to developing heart problems. As well as folate, kidney beans also provide a good source of magnesium, which is essential for keeping your veins and arteries happy. Magnesium prevents the hardening of arteries, and subsequently improves the flow of blood, oxygen and nutrients around the body.
4 – High in Protein
When you think of high protein foods, most people would immediately think of meat or dairy. Less people would tend to think of kidney beans, however the levels of protein they provide is comparable to any form of meat or dairy. Additionally, when they are combined with whole grain protein such as wheat, rice or barley they become a complete protein.
5 – Look Younger for Longer
Well perhaps it’s not as simple as that. However, kidney beans possess have high antioxidant health properties. One of the most widely believed benefits of antioxidants is that they have strong anti-aging properties relating to skin problems caused by environmental factors and unhealthy foods. Antioxidants are also extremely effective at building up your immune system, and consequently help to fight off those pesky colds and flu.
About the Author: Ariana Wilkinson is a health and fitness guru who now runs a website devoted to UK Health and Beauty Services.
Credits: Photo courtesy of Bryan Scott.