9 Best Foods You Can Eat To Increase Blood Flow Why You Should Eat Red Kidney Beans

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Why You Should Eat Red Kidney Beans

Red in color and shaped like an animal or human kidney, red kidney beans are commonly added to soups, stews, salads and other dishes in most countries. You can buy them fresh, canned or dried, and their nutritional value means they should always be part of a healthy diet.

Nutritional values ​​of red beans

100 grams (3.5 ounces) of cooked beans contains:

  • Water… 67%

  • Calories… 127

  • Proteins… 8.7g (8.7%)

  • Fats… 0.5g (0.5%)

  • Carbohydrates… 22.8g (22.8%) of which;

    • Sugar… 0.3g (0.3%)

    • Fiber… 6.4g (6.4%)

As you can see, with moderate calories and very little fat and sugar, and loads of fiber, these green beans are an ideal part of a diabetic diet. In addition, red beans contain a lot of useful micronutrients such as folate, iron and manganese.

Protein … these pods are rich in protein. There are almost 9 grams of protein in 100 g, which is 27% of the total caloric content.

Carbohydrates… starchy carbohydrates make up about 72% of their total calories. Bean starch is a slow-releasing carbohydrate (ie, it has a low GI). It causes a lower and more gradual rise in blood glucose compared to other starches. Therefore, red beans are especially useful for those of us with type 2 diabetes.

Fiber… these pods are particularly rich in fiber, including significant amounts of resistant starch, prebiotics. Prebiotics move through the large intestine until they reach the large intestine where they are fermented by beneficial bacteria. This fermentation results in the formation of short-chain fatty acids, which can improve the health of your colon and reduce the risk of colon cancer.

Micronutrients… pods are rich in various vitamins and minerals. These include… molybdenum… folate (also known as vitamin B6 or folic acid)… iron (but the phytate in these legumes may mean the iron is poorly absorbed)… copper… manganese… potassium , and… vitamin K1, which is important for blood clotting.

Health benefits of eating red beans

By including these beans in your diet, you can experience significant health benefits. That includes:

  • Reduced risk of developing type 2 diabetes

  • Better control of blood glucose levels

  • Protects cells from damage

  • It helps in the prevention and treatment of some types of cancer

  • Reduced risk of obesity

Reduced risk of developing type 2 diabetes… these beans have a much lower GI (glycemic index) than other carbohydrate-rich foods, probably because of the fiber and resistant starch they contain. The glycemic index is a measure of the rate at which an individual food raises blood glucose levels after you eat it.

A four-year study of 3,349 people found that eating large amounts of legumes and lentils was associated with a lower risk of developing type 2 diabetes. The study also found that eating half a serving of legumes per day instead of the same size serving of eggs, bread, rice or baked potatoes was associated with lower risk of developing diabetes.

It seems clear that eating red beans in place of other high-carbohydrate foods can lower blood glucose levels in both those with and without type 2 diabetes.

Better control of blood glucose levels… according to a review published in American Journal of Clinical Nutritionadding legumes to your diet, such as beans, may lower fasting blood sugar and insulin, supporting long-term blood glucose control.

Protects cells from damage… this bean is an excellent source antioxidants, compounds that help neutralize free radicals, thus reducing inflammation and protecting cells from damage and disease. Foods high in antioxidants can also help prevent chronic conditions such as heart disease, cancer, and autoimmune disorders.

Improving heart health…research suggests that eating plenty of legumes, such as these beans, as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease.

In addition, other studies have shown that consuming legumes can reduce markers of inflammation, many of which contribute to chronic conditions such as heart disease.

Other research shows that eating lots of legumes as part of a healthy diet can lower total and LDL (bad) cholesterol levels, both of which are major risk factors for heart disease.

It helps in the prevention and treatment of some types of cancer… eating beans is a good source of flavanols, plant compounds that act as antioxidants. According to a study published in 2009, the consumption of higher amounts of flavanols is associated with a lower risk of advanced adenomas (a type of tumor from which colon cancer can develop).

In vitro research published in International Journal of Biological Macromolecules found that certain compounds in white beans can block the growth and spread of cancer cells. This suggests that beans could be a powerful cancer-fighting food.

Reduced the risk of obesity… several observational studies have linked bean consumption to a lower risk of being overweight or obese. A two-month study of 30 obese adults on a weight-loss diet found that eating beans and other legumes four times a week led to greater weight loss than a bean-free diet.

Another study published in Journal of the American College of Nutrition stated that increased consumption of beans may be associated with better nutrition, lower body weight and reduced abdominal fat.

Beans are rich in dietary fiber and protein. Fibers move slowly through the body, prolonging the feeling of satiety. Protein has been proven to reduce levels ghrelina hormone that stimulates the feeling of hunger.

Risks and side effects of eating red beans

Eating this bean isn’t just diet heaven…problems include:

  • Flatulence

  • Toxicity

  • Antinutrients

Flatulence… when eating beans some people experience unpleasant side effects such as wind, bloating and diarrhea. These effects are a consequence alpha-galactosides, that is, insoluble fibers. Alpha-galactosides can be removed, at least partially, by soaking and sprouting the beans.

Toxicity… raw beans contain large amounts of phytohemagglutinin, a toxic protein. Although this protein is found in many legumes, it is especially abundant in them. Symptoms include diarrhea and vomiting.

To get rid of this toxin, soak and cook the beans…soak them in water for at least 5 hours (or overnight, best) and cook for at least ten minutes at 1000C (2120F). Properly prepared red kidney beans are safe to eat and highly nutritious.

Antioxidants…are substances that reduce the nutritional value by interfering with the absorption of nutrients from your digestive tract. The main antinutrients in red beans are:

  • Phytic acid… aka phytate… hinders the absorption of minerals such as iron and zinc.
  • Protease inhibitors… known as trypsin inhibitors… inhibit the function of various digestive enzymes, interfering with protein digestion.
  • Starch blockers… known as alpha-amylase inhibitors… interfere with the absorption of carbohydrates from your digestive tract.

All of these anti-nutrients are completely or partially deactivated when beans are properly soaked and cooked. Fermentation and sprouting of beans can further reduce some anti-nutrients, eg phytic acid.

How to cook red beans

Red beans come in three basic forms: fresh, dried and canned.

You should not eat raw beans unless you want to experience the intoxicating joys associated with bouts of vomiting and diarrhea.

Ideally, raw beans should be soaked overnight for at least eight hours before cooking. Soaking and sprouting them before cooking will improve digestion and absorption of nutrients.

Cook for at least an hour to an hour and a half using 3 parts water and 1 part beans.

Instead of cooking the beans yourself, you can buy canned beans that are already cooked. Canned beans are just as nutritious as raw beans, except they often have much more sodium. You should be able to find low sodium varieties. If not, you can drain and rinse the beans… this will get rid of up to 41% of the sodium.

But be aware that draining and rinsing canned beans may remove other micronutrients, such as vitamin C or vitamin B. You can get around this by adding other healthy foods, such as carrots, onions, bell peppers, and celery, to your meal to increase its nutritional value. .

So, once you’ve prepared the beans, what can you do with them?

Find out in the next article in this series… Recipes with red beans

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