Kidney beans contain healthy proteins, minerals, and vitamins. Eating them can help with weight management, intestinal wellness, and regulating blood sugar. But you should always cook them thoroughly before eating.
Protein
Kidney beans are rich in protein.สมัคร UFABET
Only 3.5 ounces (100 grams) of boiled beans boast almost 9 grams of protein, accounting for 27% of the total calorie content.
Although the nutritional quality of bean protein is generally lower than that of animal protein. Beans are an affordable alternative for many people.
In fact, beans are one the richest plant-based sources of protein, sometimes referred to as “poor man’s meat”
The most widely studied protein in kidney beans is phaseolin. Which may cause allergic reactions in some people.
Kidney beans also contain other proteins like lectins and protease inhibitors.
Carbs
Are mainly composed of starchy carbs, which account for approximately 72% of the total calorie content.
Starch is predominantly made up of long chains of glucose in the form of amylose and amylopectin.
Beans have a relatively high proportion of amylose (30–40%) compared to most other dietary sources of starch. Amylose is not as digestible as amylopectin.
For this reason, bean starch is a slow-release carb. 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.
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.
In fact, bean starch has a more beneficial effect on blood sugar balance than many other high-carb foods.
Fibers
Kidney beans are high in fiber.
They contain substantial amounts of resistant starch, which may play a role in weight management.
Kidney beans also provide insoluble fibers known as alpha-galactosides. Which may cause diarrhea and flatulence in some people.
Both resistant starch and alpha-galactosides function as prebiotics. Prebiotics move through your digestive tract until they reach your colon, where they’re fermented by beneficial bacteria.
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.