Kidney beans (Phaseolus vulgaris L.) are legumes rich in complex carbohydrates, plant-based protein, fiber, minerals, and vitamins. There are several kinds of kidney beans, but red kidney beans are one of the most common types consumed in the United States.1
Kidney beans have a mild, slightly sweet taste and are high in nutrients and protective plant compounds that may benefit health by lowering blood sugar, reducing heart disease risk factors, and supporting weight loss.
There are many ways to include kidney beans in your diet. However, the legumes may not be appropriate for everyone.
Promote Healthy Blood Sugar Regulation
Kidney beans are high in protein and fiber, which are nutrients that play important roles in blood sugar regulation. Protein and fiber slow the absorption of sugar into the bloodstream, leading to lower post-meal blood sugar levels.
Kidney beans also supply magnesium, a mineral required for carbohydrate metabolism and the secretion of insulin, the blood sugar-lowering hormone.
In addition to being high in fiber and protein, kidney beans are considered a low glycemic index food. The glycemic index (GI) is a classification system that ranks carbohydrate-rich foods according to their impact on blood sugar levels. One study found that kidney beans had a GI ranging from 32.47-52.99, which is considered low.
Choosing low-GI foods high in fiber and protein, like kidney beans, can improve blood sugar regulation in people with diabetes.
A research review that included 28 studies found that eating pulses (legumes), including kidney beans, led to significant improvements in fasting blood sugar, fasting insulin, and the long-term blood sugar control marker hemoglobin A1C (HbA1c) in people with type 2 diabetes.
Research also suggests that regularly eating legumes, like kidney beans, can lower your risk of developing diabetes.
Support Digestive Health
A cup of kidney beans covers 46.7% of the Daily Value (DV) for fiber, which is currently set at 28 grams (g) per day.
Fiber supports many aspects of health and is especially important for digestive function and managing heart disease risk factors like high cholesterol levels. However, most Americans follow diets that are too low in fiber, which is considered a driving factor behind the high rates of medical conditions like colon cancer, constipation, and heart disease in the U.S.
The soluble fiber in kidney beans supports regular and comfortable bowel movements and fuels the growth of beneficial bacteria in the gut. Bacteria break down soluble fiber in your large intestine, which produces substances called short-chain fatty acids (SCFAs). SCFAs fuel the cells that line the colon, regulate intestinal inflammation, and are known to strengthen overall gut health.
Studies also show that people who eat more fiber-rich foods tend to have lower rates of medical conditions like obesity, heart disease, and type 2 diabetes.
May Reduce the Risk of Several Health Conditions
Increasing your intake of legumes, like kidney beans, is an effective way to improve your health and may lower your risk of common diseases, like certain cancers, heart disease, and diabetes.
Because kidney beans are high in fiber and plant-based protein (nutrients that regulate blood sugar), replacing refined carbs with kidney beans and other legumes may improve your blood sugar control and lower your chances of developing diabetes in your lifetime.
Eating more kidney beans may also reduce heart disease risk factors like high blood sugar, high blood pressure, and high cholesterol levels. The high fiber content of kidney beans can reduce total and “bad” low-density lipoprotein (LDL) cholesterol levels by reducing cholesterol absorption in the gut and increasing cholesterol excretion from the body.
A study that included 73 people with high cholesterol found that people who consumed 1 cup of canned beans, including red and white kidney beans, per day for four weeks experienced significant reductions in total and LDL cholesterol of 5.46% and 8.08%, respectively, compared to people who consumed 1 cup of white rice for the same amount of time.
People who eat more beans have lower rates of high blood pressure and high blood sugar, which can also reduce heart disease risk.13 A review of 26 studies found that people with the highest legume intake had a 6% lower risk of cardiovascular disease and a 10% lower risk of coronary heart disease, compared to people with the lowest intake.
Eating fiber-rich foods like kidney beans can significantly reduce your risk of developing certain cancers, including colon cancer.
Can Encourage Weight Loss
Kidney beans may help you lose excess body fat by helping you feel more satisfied after eating, which can reduce your overall calorie intake.
Fiber and protein increase feelings of fullness by slowing down digestion and promoting the release of satiety hormones like glucagon-like peptide-1 and cholecystokinin.
Studies show that increasing your intake of fiber and protein-rich foods is an effective way to boost weight loss and maintain a healthy body weight over time.
A research review found that people with the highest intake of pulses, including beans, had a 13% lower risk of obesity than people with the lowest intake.
Nutrition of Kidney Beans
Kidney beans are a nutrient-dense energy source and adding them to your diet can improve your intake of fiber, protein, vitamins, and minerals.
A one-cup serving of cooked kidney beans provides:
- Calories: 225
- Protein: 15.3 grams (g)
- Carbohydrates: 40.4 g
- Fiber: 13.1 g
- Fat: <1 g
- Folate: 230 micrograms (mcg), or 58% of the Daily Value (DV)
- Manganese: 0.884 milligrams (mg), or 38% of the DV
- Iron: 5.2 mg, or 29% of the DV
- Selenium: 15.2 mcg, or 28% of the DV
- Magnesium: 79.6 mg, or 19% of the DV
- Zinc: 1.89 mg, or 17% of the DV
- Potassium: 713 mg, or 15% of the DV
- Vitamin B6: 0.212 mg, or 12% of the DV
- Vitamin K: 14.9 mcg, or 12% of the DV
Kidney beans contain a variety of nutrients but are especially rich in fiber, protein, folate, iron, magnesium, selenium, manganese, potassium, and zinc, all of which are important for health.
Adding more kidney beans to your diet is an easy way to increase your consumption of nutrients that tend to be low in many diets, such as iron and fiber.
One study found that Americans who regularly consumed pulses, like kidney beans, had higher intakes of fiber, folate, potassium, iron, magnesium, zinc, and choline and lower intakes of fat than non-consumers.
Kidney beans also contain an array of protective plant compounds, such as polyphenols, which have anti-inflammatory and cellular-protective effects on the body.
Risks of Kidney Beans
Most people can safely enjoy kidney beans, but certain compounds in the legume may cause digestive symptoms in some people.
Kidney beans are high in FODMAPs, an acronym for fermentable oligo-, di monosaccharides, and polyols. FODMAPs are a group of carbohydrates that are poorly absorbed in the digestive system.
People sensitive to FODMAPs may experience gastrointestinal symptoms, such as gas, bloating, and stomach pain, after consuming foods high in FODMAPs. They often have to avoid FODMAP-rich foods, like kidney beans. Some populations, such as people with irritable bowel syndrome (IBS), are more likely to be intolerant to high-FODMAP foods.
Also, since kidney beans are so high in fiber, people not used to eating fiber-rich foods may experience symptoms like bloating and gas after eating them, especially in large portions. If your diet is low in fiber, try slowly increasing your fiber intake over time to let your digestive system get used to the higher fiber load.
Lastly, like other beans, kidney beans contain antinutrients, which are compounds that can interfere with the absorption of nutrients like iron and zinc. However, you can significantly reduce antinutrient levels in kidney beans by soaking, rinsing, and properly cooking them.
Tips for Consuming Kidney Beans
Kidney beans have a mild taste and soft texture and are delicious in savory recipes like soups and salads.
Here are a few ways to incorporate kidney beans into your diet:
- Add kidney beans to grain bowls and salads to boost their fiber and protein content
- Mix kidney beans into soups and stews
- Use kidney beans as a meat alternative in chilis and curries
- Combine kidney beans with breadcrumbs and vegetables to make plant-based burgers and meatballs
- Add kidney beans to tacos and burritos
- Make a simple side dish by mixing rice with cooked kidney beans and spices
If you prefer, you can use kidney beans in place of other beans, like black beans and garbanzo beans, in many recipes.
You can purchase kidney beans in their dry form or opt for fully cooked, canned kidney beans, which are a more convenient choice for people who want a quick and easy source of nutrients to add to meals.
Canned kidney beans are ready to eat, while dried kidney beans require soaking and cooking before they can be consumed.
A Quick Review
Kidney beans are nutrient-dense legumes. Adding them to your diet could boost your intake of vitamins, minerals, protein, and fiber.
Studies show that diets rich in beans, like kidney beans, could improve health by reducing heart disease risk factors, encouraging healthy blood sugar levels, promoting weight loss, and decreasing the risk of conditions like heart disease and colon cancer.
Try adding kidney beans to soups, salads, and grain-based dishes.
