2. What Are Three Differences Between Plant And Animal Cells 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, kidney beans are commonly added to soups, stews, salads and other meals in most countries. You can buy them fresh, canned or dried, and the nutrition they provide means they should always be part of a healthy diet.

Red kidney beans nutrition facts

100 grams of boiled beans contain:

  • Water… 67%

  • Calories… 127

  • Protein… 8.7 g (8.7%)

  • Fat… 0.5 g (0.5%)

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

    • Sugar… 0.3 g (0.3%)

    • Fiber… 6.4 g (6.4%)

As you can see, with moderate calories and very little fat and sugar, as well as a lot of fiber, these beans are an ideal part of a diet for diabetics. In addition, red beans contain many beneficial micronutrients such as folate, iron and manganese.

Protein … these beans are rich in protein. A 100 g contains almost 9 grams of protein, which is 27% of the total calorie content.

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

Fiber… these beans are particularly high in fiber, including significant amounts of resistant starch, a prebiotic. Prebiotics travel 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 colon health and reduce the risk of colon cancer.

micro-nutrient… beans are rich in various vitamins and minerals. These include…molybdenum…folate (aka vitamin B6 or folic acid)…iron (but the phytate in these beans 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. This includes:

  • The risk of developing type 2 diabetes is reduced

  • Better control of blood glucose levels

  • Protecting cells from damage

  • It helps prevent and treat some types of cancer

  • Reduced risk of obesity

The risk of developing type 2 diabetes is reduced… these beans have a much lower GI (glycemic index) than other carbohydrate-rich foods, possibly because of the fiber and resistant starch they contain. of glycemic index is a measure of how quickly individual foods raise blood glucose levels after you eat them.

A 4-year study of 3,349 people found that consuming 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 one similar to eggs, bread, rice or baked potatoes was associated with a lower risk of developing diabetes.

It seems clear that eating red beans instead of other high-carbohydrate foods can lower blood glucose levels in both type 2 and non-diabetics.

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

Protecting cells from damage… these beans are a great source of antioxidants, compounds that help neutralize free radicals, thereby reducing inflammation and protecting cells from damage and disease. Antioxidant-rich foods may also help prevent chronic conditions such as heart disease, cancers, and autoimmune disorders.

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

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

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

It helps prevent and treat 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, consuming 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 were able to block the growth and spread of cancer cells. This suggests that beans may be a powerful cancer-fighting food.

Reduced risk of obesity… several observational studies have linked bean consumption to a lower risk of being overweight or obese. A 2-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 diet without beans.

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

Kidney beans are rich in dietary fiber and protein. Fiber moves through the body slowly, thus prolonging the feeling of satiety. Protein has been shown to reduce levels of grilla hormone that stimulates the feeling of hunger.

Risks and side effects of eating red beans

Eating these beans isn’t all dietary heaven…problems include:

  • swelling

  • Toxicity

  • Antinutrients

swelling… when eating beans, some people experience unpleasant side effects such as bloating, flatulence and diarrhea. These effects are due to alpha-galactoside, 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 beans, it is especially high in these beans. Symptoms include diarrhea and vomiting.

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

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

  • Phytic acid… aka phytate… impairs the absorption of minerals like iron and zinc.
  • Protease inhibitors… aka trypsin inhibitors… inhibit the function of various digestive enzymes, impairing protein digestion.
  • Starch blockers… aka alpha-amylase inhibitors… impair 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. Fermenting and sprouting the beans can further reduce some anti-nutrients, e.g. 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 dizzying joys associated with bouts of vomiting and diarrhea.

Ideally, raw beans should be soaked overnight for at least eight hours before cooking. If they are soaked and sprouted before cooking, this will improve digestion and absorption of nutrients.

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

Instead of cooking your own beans, you can buy canned (canned) beans that have already been cooked. Canned beans are just as nutritious as raw beans, except they are often much higher in sodium. You should be able to find low sodium varieties. If not, you can drain and rinse the beans… this will remove up to 41% of the sodium content.

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

So, once you have the beans, what can you do with them?

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

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