benefits of eating red kidney beans

Foods, Health

10 Exciting Health Benefits of Eating Red Kidney Beans

Sabrina Perkins

Red kidney beans are a type of common beans. This type of bean is native to Central America and some parts of South America such as Mexico. The common beans are one of the world’s leading sources of protein, and the red kidney beans take up the same nutritional benefits amongst others.

Red kidney beans are eaten cooked in different parts of the world, and it is important to note that eating the bean raw or uncooked is poisonous and injurious to human health. The same goes for partly cooking the beans. However, when well-cooked, it holds a lot of health benefits, some of which we would discuss in this article. 

The Best Benefits of Red Beans Consumption

Helps with the Treatment of Diabetes

study carried out by the American Diabetes Association shows that beans help regulate the blood sugar level in the body when compared to other starchy foods.

The ability of the red beans to regulate the blood sugar level is due to the presence of protein, and also the presence of what experts called slow carbohydrates.

These slow carbohydrates are broken down in bits and absorbed into the body slowly, thereby reducing sudden sugar spikes in the body.

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Red kidney beans also help with the treatment of diabetes through their action on cholesterol. The beans lower the cholesterol level in the body using their insoluble fiber content. What’s more, red kidney beans have a low glycemic index, making them perfect for a diabetic diet

Helps with the Protection of the Heart

There is medical evidence that shows that the consumption of red kidney beans reduces the risk of heart diseases. Other researches show that eating red kidney bean can lower the level of LDL, also known as bad cholesterol, and increase the level of HDL, known as good cholesterol.

This action is made possible through the colonic fermentation of the soluble fiber found in abundance in red kidney beans. 

Red kidney beans also have high deposits of potassium, an element that is popular for the regulation of blood pressure levels. The need to supplement the level of potassium in the body arises from the fact that most of the foods we consume have low levels of potassium. 

May Prevent Cancer

Red Kidney beans have a high level of antioxidants whose main function is to combat the formation of cancerous cells. Remember that we mentioned that red kidney beans have soluble and insoluble fibers. The insoluble fibers help with the prevention of digestive cancers. 

Red kidney beans also contain flavonols, a component that has been proven to reduce the risk of cancer. Therefore constant consumption of red kidney beans could help cancer patients. Finally, as per the American Institute for Cancer Research, kidney beans contain lignans and saponins which can fight cancer. 

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Helps with Weight Loss

The ability of red kidney beans to help with weight loss is the presence of the fibers in the beans. There are lots of medical researches that have confirmed that fiber can impact bodyweight positively.

Another reason is the ability of red kidney beans to keep you full for a longer period (due to the presence of fiber) and also increase the energy required to break the food down, thereby burning fat during the digestion process. 

There is a study that has shown that red kidney beans possess inhibitors such as alpha-amylase inhibitors. These inhibitors help to prevent the absorption and breakdown of starch and therefore, aid weight loss. 

Strengthens the Bone

Red kidney beans contain calcium and magnesium which are elements essential for the optimal functioning of the bones. These elements also prevent osteoporosis. There is also a rich deposit of folate in the beans, and folate helps with the proper functioning of the joint. This also prevents bone problems such as osteomalacia and osteoporosis. 

Ideal for Babies

Babies need all the nutrients they can get to aid their development and growth. The good news is that red kidney beans contain essential nutrients needed by babies. These nutrients include protein, calcium, potassium, and also folate, which help with the development of the baby’s brain. 

Helps with Bodybuilding

As much as red kidney beans are popular for their protein content, they are also a rich source of carbohydrates. As a result, eating red kidney beans before working out provides you with adequate energy to complete the workout process.

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The beans also possess a protein that helps with amino acids for building certain tissues and muscles in the body. Finally, the red kidney beans are a great source of magnesium which helps with muscle relaxation and contraction. 

Ideal for Pregnant Women

All of the nutrients and beneficial elements present in the red kidney beans are important for an expectant mother. These nutrients include protein, iron, fiber, and antioxidants.

The iron present helps with the production of hemoglobin for increased blood volume, folate helps the cognitive development of the baby, and fiber helps the pregnant digestive tract. 

Prevents Lower Cognitive Decline

Apart from the presence of folate that helps the cognitive development of an infant human, the red kidney beans contain Vitamin B1. This vitamin helps older people prevent or reduce the rate of cognitive degeneration. It also contains antioxidants that battle oxidation, which is the leading cause of cognitive degeneration. 

Improves the Circulation of Blood

Another essential nutrient present in red kidney beans is iron. The beans contain a sizeable amount of iron, which is more than the 20% daily intake requirement for adult humans. Iron is very important when it comes to the production of red blood cells.

Therefore, the constant consumption of red kidney beans means that the body would never be starved of blood and the overall cardiovascular health of the body. 


Red kidney beans are very beneficial to the human body. As we have discussed in this article, almost all aspects of the body would benefit immensely from the constant consumption of red kidney beans. 

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