This essential nutrient may have beneficial effects on heart health. This compound is present in most foods, especially in whole grains, legumes, fruits, and vegetables. Aside from beans, the best dietary sources of copper are organ meats, seafood, and nuts. This antioxidant trace element is often low in the Western diet. Iron may be poorly absorbed from beans due to their phytate content. This essential mineral has many important functions in your body. Also known as folic acid or vitamin B9, folate is considered particularly important during pregnancy.
Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.
Kidney beans are rich in various vitamins and minerals, including ( 19, 20, 21, 22, 23): They’re also rich in healthy fibers, which moderate blood sugar levels and promote colon health. Kidney beans are among the best sources of plant-based protein. The fermentation of these healthy fibers results in the formation of short-chain fatty acids (SCFAs), such as butyrate, acetate, and propionate, which may improve colon health and reduce your risk of colon cancer ( 16, 17, 18). Prebiotics move through your digestive tract until they reach your colon, where they’re fermented by beneficial bacteria ( 7, 15). Kidney beans also provide insoluble fibers known as alpha-galactosides, which may cause diarrhea and flatulence in some people ( 13, 14).īoth resistant starch and alpha-galactosides function as prebiotics. They contain substantial amounts of resistant starch, which may play a role in weight management ( 12). In fact, bean starch has a more beneficial effect on blood sugar balance than many other high-carb foods ( 10, 11). Kidney beans rank very low on the glycemic index (GI), which is a measure of how foods affect your rise in blood sugar after a meal ( 9). Its digestion takes longer, and it causes a lower and more gradual rise in blood sugar than other starches, making kidney beans particularly beneficial for people with type 2 diabetes. Amylose is not as digestible as amylopectin ( 7, 8).įor this reason, bean starch is a slow-release carb. Starch is predominantly made up of long chains of glucose in the form of amylose and amylopectin ( 3).īeans have a relatively high proportion of amylose (30–40%) compared to most other dietary sources of starch. Kidney beans are mainly composed of starchy carbs, which account for approximately 72% of the total calorie content ( 2). Kidney beans also contain other proteins like lectins and protease inhibitors ( 6). The most widely studied protein in kidney beans is phaseolin, which may cause allergic reactions in some people ( 4, 5). In fact, beans are one the richest plant-based sources of protein, sometimes referred to as “poor man’s meat” ( 3). Only 3.5 ounces (100 grams) of boiled kidney beans boast almost 9 grams of protein, accounting for 27% of the total calorie content ( 2).Īlthough the nutritional quality of bean protein is generally lower than that of animal protein, beans are an affordable alternative for many people. The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are: Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.
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