Red Beans

Red beans are mainly composed of carbs and fiber but also serve as a good source of protein.

The nutrition facts for 3.5 ounces (100 grams) of boiled red beans are:

• Calories: 127
• Water: 67%
• Protein: 8.7 grams
• Carbs: 22.8 grams
• Sugar: 0.3 grams
• Fiber: 6.4 grams
• Fat: 0.5 grams

Protein

Red beans are rich in protein.

Only 3.5 ounces (100 grams) of boiled kidney 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

Kidney beans 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.

Vitamins and minerals

Kidney beans are rich in various vitamins and minerals, including:

• Molybdenum. Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.
• Folate. Also known as folic acid or vitamin B9, folate is considered particularly important during pregnancy.
• Iron. This essential mineral has many important functions in your body. Iron may be poorly absorbed from beans due to their phytate content.
• Copper. This antioxidant trace element is often low in the Western diet. Aside from beans, the best dietary sources of copper are organ meats, seafood, and nuts.
• Manganese. This compound is present in most foods, especially in whole grains, legumes, fruits, and vegetables.
• Potassium. This essential nutrient may have beneficial effects on heart health.
• Vitamin K1. Also known as phylloquinone, vitamin K1 is important for blood coagulation.

Some of the other health benefits of kidney beans include:

Improve Heart Health

Beans may have a positive impact on health when eaten as a replacement for meat or other protein sources that are high in cholesterol. Reducing cholesterol is one way to lower your risk of heart disease and improve your heart health. Kidney beans are one of the healthiest types of beans to use as a protein source, with slightly less fat and saturated fat than other varieties of bean but with comparable amounts of fiber and protein.

Prevent Colon Cancer

Research shows that colon cancer may develop less often in people who regularly eat common beans, such as kidney beans. The non-digestible fiber in common beans plays a positive role in regulating cell growth in the colon, which may help reduce the risk of developing colon cancer. Further study is needed to discover exactly how this mechanism works.

Control Blood Sugar

Beans are a low-glycemic index food, so they don’t cause spikes in blood sugar when you eat them. They can also help moderate the effects of foods that do cause spikes in blood sugar. For example, kidney beans or other common beans can be eaten with rice to slow the rate at which the rice digests.

Weight Management 

Many people struggle with dieting, especially when adopting a low-carbohydrate diet. Eating a diet high in fiber may offer an alternative way to lose weight. Because fiber is filling, it can help people feel fuller longer and avoid overeating. Studies have shown that eating beans as part of a high fiber diet may help people who are trying to lose weight.

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