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30 healthy kidney beans recipes

Kidney beans recipes

Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.

The most notable health benefits of kidney beans include:
  • their ability to detoxify the body,
  • improve digestion,
  • lower blood pressure,
  • lower cholesterol levels,
  • increase muscle mass,
  • prevent diabetes,
  • boost circulation,
  • stimulate the immune system,
  • aid vision health,
  • promote strong bones,
  • support energy levels and
  • strengthen cognitive health, among others.

Control Diabetes

Their high level of dietary fiber is great for people looking to control their diabetes or lower its risk. High-fiber foods regulate the amount of blood sugar and insulin, helping to reduce the dangers of spikes and drops in glucose, and stabilize energy levels.

Lower Cholesterol Levels

Another major benefit is their ability to lower LDL cholesterol levels and reduce the risk of coronary heart diseases. Kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein. A single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney beans are an excellent option.

Boost Immune System

Kidney beans contain more than 10% of your daily recommendation of vitamin C in each cup. This can stimulate the immune system and promote the production of white blood cells, first line of defense against foreign pathogens. It is also critical for collagen production, and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health

Lower Blood Pressure

1 cup of kidney beans holds 20% of your daily recommended amount of potassium, a vasodilator that can boost heart health. Potassium helps to lower the risk of heart attack, stroke and coronary heart disease.

Boost Circulation

Kidney beans provide more than 20% of your daily recommended amount of iron. Iron is a key component in the production of red blood cells. A diet high in kidney beans will boost circulation and cardiovascular health. Also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper and manganese. All of them play a role in bone mineral density. Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Prevent Alzheimer’s Disease

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age. Particularly, if they are at risk of cognitive decline or suffer from high levels of oxidative stress.

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber stimulates the production of gastric juices and promotes peristaltic motion, which keeps the bowels moving normally. Regular consumption can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

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16 thoughts on “30 healthy kidney beans recipes

  1. The other day I cooked them with tomatoes sauce… just delicious… :-D

    1. Next time, invite me :D

      1. With pleasure! 😄😄

      2. Thank you 😆😆

  2. Excellently timed post! I have three cans of kidney beans that I wasn’t sure what to do with, but thanks to this post I now have plenty of ideas 😉

    1. LOL!! You’re welcome 😆

  3. Interesting article , cheers 🙂

    1. Thank you 😉

  4. oh i love kidney beans and rice….. this post was smexyness at its peak indeed david ❤ i want to try the taco recipe
    great post x
    sareena
    http://www.theallofitblog.wordpress.com

    1. Hahaha! Thank you, Beauty 😉

  5. I’ve heard this soup to be so healing for kidneys…

    1. The kidney beans are detoxifying, and the soup is especially tasty :) You don´t lose anything trying :D

  6. This post is incredibly interesting. My mother was diagnosed with diabetes three years ago and is managing her diet accordingly.
    I’m 48 and wish to put the possibility of developing it as long as possible.
    I knew these beans were great for health but I’d not heard they helped with eye health specifically 👌🏼

    1. Thank you!
      It is hard to deal with diabetes 😔 you always have to keep an eye on what you eat. But you already know that 😉
      On the other hand, any foods rich in vitamin A are good for eye health 😀

  7. I never knew all the health benefits of kidney beans. Thank you for sharing this post!

    1. My pleasure! Glad you like it 😉

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