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Evidence suggests that native people of Mexico and Peru were cultivating bean crops as far back as 7,000 BC. kidney beans are thought to have originated in Peru. They’re part of a larger group called “common beans”. Common beans were spread by migrating tribes and served as an important protein source in the diets of the Indians of the Americas.
- Some predominantly vegetarian tribes of Central America avoided malnutrition by incorporating the red seed into their daily corn recipes.
- Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Subsequently, Spanish and Portuguese traders introduced kidney B beans into Africa and Asia.
- Kidney beans are available in a range of sizes and colors, including white, black, and purple.
Whichever variety you choose, these pulses can be a great addition to your diet. They may bring plenty of health benefits too.
5 Health Benefits of Kidney Beans
Protein Rich
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.
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.
Being rich in protein, fiber, and slow-release carbs, kidney beans are very effective at maintaining healthy levels of blood sugar.
They have a low GI score, which means that your rise in blood sugar after eating them is low and more gradual.
Marc P. McRae, author of a 2018 review concluded that consuming a high fiber diet could reduce the risk of type 2 diabetes. There was also evidence that it may help lower blood sugar in people who already have the condition.
Another study looked specifically at the effect of adding a cup of legumes to the daily diet of people with type 2 diabetes. This study showed a reduction in blood sugar levels and lower blood pressures in the group who ate beans over the control group who included more whole wheat fiber.
Boost Inmune 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, the first line of defense against foreign pathogens. It is also critical for collagen production and thus helps repair processes throughout the body.
Increase Energy
Manganese is a trace mineral, which your body needs in small amounts. While your body stores up to about 20 mg of manganese in your kidneys, liver, pancreas, and bones, you also need to get it from your diet.
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.
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 is a mineral that acts like an electrolyte, which means it works with other minerals to keep your cells healthy and your fluid balance normal. The mineral is essential for maintaining a normal heartbeat and keeping your bones healthy. You also need potassium to help you digest your food normally. Getting plenty of potassium in your diet can help prevent osteoporosis, high blood pressure, stroke and kidney stones, according to the Linus Pauling Institute.
Ready to cook with more kidney beans? Get some delicious recipe inspiration right here.
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