6 Benefits of Kidney Beans Nutrition
1. Lowers Cholesterol and Reduces Heart Disease Risk
Diet is an important modifiable risk factor for many types of cardiovascular diseases, and bean consumption, including kidney beans, has been shown to reduce risk factors for cardiovascular issues.
Additionally, colonic fermentation of soluble fiber produces short-chain fatty acids, such as butyrate and propionate, which may help decrease hepatic cholesterol synthesis, thus decreasing circulating LDL cholesterol levels. Lastly, the consumption of beans, may decrease cardiovascular diseases as well as other diseases overall by reducing inflammation. There has been both clinical and epidemiologic studies showing that bean consumption reduces C-reactive protein concentrations.
2. Controls Blood Sugar
Kidney bean pulses alone lowered insulin and fasting blood glucose in a meta-analysis of 41 clinical studies. Additionally, pulses in high-fiber diets lowered fasting blood glucose and glycosylated blood proteins, while pulses in low glycemic diets lowered glycosylated blood proteins, measured as hemoglobin A1C or fructosamine.
The bean properties, their high fiber content, low glycemic index, antioxidant effects and polyphenol content possibly contributed to the effects on glycemic control. These properties may have protected these subjects against the development of type 2 diabetes thanks in part to their ability to help maintain normal blood sugar.
3. Combats Diabetes
Kidney beans generally have a much lower glycemic index compared with other carbohydrate-rich foods, likely a result of their fiber and resistant starch content. The glycemic index of beans ranges from 29 to 38 compared with 50 for brown rice and 55 for rolled oats.
When participants with diabetes were instructed to increase their intake of legumes by at least one cup per day, glycated hemoglobin (Hb A1c) decreased by 0.5 percent compared with a decrease of 0.3 percent when supplemented with only wheat fiber. Changes in glycated hemoglobin concentrations as little as 1 percent are associated with as much as a 15 percent to 18 percent risk reduction of ischemic heart disease in people with diabetes.
4. Helps Treat and Prevent Certain Cancers
Colorectal cancer is the third most common cancer in terms of incidence and mortality in women in the United States and the second leading cause in men. During 2017, it’s expected to cause about 50,260 deaths.
In human subjects, high intake of flavonols, which are of greater concentrations in beans, has been inversely related to advanced adenomatous polyps recurrence. The five most consumed type of dry beans in this study, in descending order, were baked beans, kidney beans, pinto beans, lima beans and navy beans. Compared with subjects with low intake of dry beans, participants with the highest bean consumption had a significantly high reduction in the recurrence of advanced adenomas by 65 percent.
5. Aids in Weight loss
Obesity has more than doubled since 1980 worldwide. In 2014, more than 1.9 billion adults, 18 and older, were overweight. Of these, over 600 million were obese, leading many to seek ways to treat obesity naturally.
Diet and exercise are key when it comes to keeping excess weight under control. Because of their ability to prevent starch absorption and breakdown, alpha amylase inhibitors have been used for weight loss. Alpha-amylase inhibitors are present in beans and grains, including rice and wheat.