Kidney Beans (Rajma)
True to its name, these popular beans (or Rajma, as they are known in India) are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked. It has a strong flavor and a color that is reddish brown in nature.
Kidney beans are grown in many different locations, and are usually sold in dry or canned varieties. Kidney beans and other varieties of beans such as pinto beans, navy beans and black beans are known scientifically as phaseolus vulgaris. They are referred to as common beans.
Kidney beans are known for their high folate, protein and mineral content. Consumption of kidney beans gives you a healthy heart. The folate content in kidney beans helps to lower the homocysteine levels in the body.
Kidney beans Nutrition
Kidney beans are known for their high folate, protein and mineral content. Consumption of kidney beans gives you a healthy heart. The folate content in kidney beans helps to lower the homocysteine levels in the body. Homocysteine is basically an amino acid that is related to risks of developing heart problems.
Moreover, the high levels of magnesium found in the kidney beans provide added cardiovascular health benefits. Magnesium is an important mineral that helps to avoid hardening of arteries and hence improves the blood, oxygen and nutrients flow in the body.
These popular kidney shaped beans are rich in soluble and insoluble fiber. A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber, which not only helps to increase stool bulk and prevent constipation but also helps prevent digestive disorders like irritable bowel syndrome.
Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.
Kidney beans are rich in iron and can increase your energy level by helping to consistently replenish your iron stores. Unlike red meat, another source of iron, kidney beans are low in calories and all but fat-free. Additionally, kidney beans can help you balance blood sugar levels while providing steady, slow-burning energy.
Kidney beans Calories
184 g of kidney beans contain:
Calories: 54
Protein: 43.4 g
Carbohydrates: 110 g
Water: 21.6 g
Dietary fiber: 45.8 g
Starch: 45.8 g
Calcium: 263 mg
Iron: 15.1 mg
It is also a good source of Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Protein, Vitamin C, Thiamin, Riboflavin, Niacin, Folate, Copper and Manganese.
Health tips for Kidney beans
Kidney beans are available in canned and dried forms and you can cook them in the way you want. Kidney beans are excellent foods to be included in weight loss diets because calories in kidney beans are very low and they have no cholesterol in them
Since these are high in proteins, they make good meat substitutes for vegans. These can be cooked with pastas and brown rice and one can enjoy eating these rich protein sources without worrying about the calories.
So, now when you know the kidney beans nutrition facts, generously include these wonderful tasty beans in your diet.
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