Iron-rich kidney beans are an
excellent source of goodquality
protein, zinc, and
fiber, and contain compounds
to help prevent blood clots.
Kidney beans are invaluable for vegetarians as they are high in goodquality protein and minerals. An average portion of kidney beans contains at least a quarter of our day’s iron needs to help prevent anemia and increase energy levels, while their good zinc content helps boost the immune system and maintain fertility. The high degree of insoluble fiber in kidney beans helps prevent colon cancer, while for diabetics and people with insulin resistance, the total fiber content helps regulate blood sugar levels.
- Excellent source of protein, iron, and calcium for vegetarians.
- Very high fiber content helps regulate release of insulin and helps to prevent hunger—a good choice for dieters.
- Protects against colon cancer.
- Extremely high in potassium, which can minimize fluid retention and may help control high blood pressure.
There is little nutritional difference between dried cooked kidney beans and canned kidney beans so, if you are short of time, use the canned variety. Red kidney beans are often added to meat dishes such as chile con carne, or used in three bean salad and, when mashed with oil and lemon juice, make a good sandwich filling or dip.
DID YOU KNOW?
Raw kidney beans can contain high levels of potentially toxic substances, which can cause an upset stomach, vomiting, and diarrhea. In order to remove this risk, the beans must be rapidly boiled for at least 10 minutes before cooking.