Beans are an integral part of many different diets around the world. They are nourishing and delicious, with maybe one downside to them which we will not mention this time (yes, we are talking about the gas).
But are they really that beneficial? Can they provide something most carbs can’t? Are we sure?
Legumes are generally considered to be healthy, yet some people still think they are not beneficial for them. It’s true, they can create gas which is not ideal.
But just because of that sometimes annoying factor, we shouldn’t give up on one of the best sources of carbs, ever created by nature.
Kidney Beans Tremendous Protein Source
With the possible exception of lentils and quinoa, kidney beans are the best source of plant based protein that nature can offer.
Fat free, high quality protein is pretty rare but kidney beans can deliver that kind of combination by containing all nine major amino acid chains we humans so badly need.
High protein diets has long been associated with increased athletic capabilities (muscle gaining) and fat loss.
Proteins are not only the building blocks of life, but these types of foods tend to fill us up without containing any empty carbs. Hunger peaks will be less severe and more manageable.
Soaking the beans for about eight hours before draining and rinsing them. This works as a “de-gas” process which turns the beans into more digestible food after they’ve been cooked (you can use ajwain or epazote for full success).
Kidney beans represent great budget food that is also tasty and nourishing.
Can The Fibers In Beans Help Your Digestion?
Kidney beans – and legumes in general – are extremely high in fiber. This is thanks to the resistant starch they contain. These interesting carbohydrates play a role in weight management.
In addition to the starch, kidney beans also contain other types of fibers like alpha-galactosides.
These compounds can cause diarrhea or flatulence in some which is the main reason why beans are not for everybody. They are healthy – especially if you prepare them in a certain way – but they are not for people with digestion troubles.
Certain individuals can be susceptible to its gas causing ability.
Kidney Beans Have A Very Interesting Vitamin and Mineral Profile
Beans – and especially kidney beans – are extremely rich in vitamins and minerals. These natural compounds play a huge rule in various bodily processes, positively influencing the inner workings of us.
A plant based carbohydrate like that offers a very beneficial alternative to processed foods.
If you can put together your diet using only plant based carbohydrates without anything processed in it, you will increase your chances of staying healthy significantly.
One of the key factors of a healthy diet is the amount of processed foods it contains. The extra sodium and the lack of minerals are key.
A processed food will likely contain much more empty calories. From an energy expenditure standpoint, there are no such things as empty calories. Our bodies were designed to create glucose even from the most unhealthy of foods. But there are certain amino acids our bodies can’t create.
The same is true to certain minerals. Beans are high in molybdenum, folate, iron, copper, manganese, potassium, vitamin K1, phosphorus and many other beneficial minerals that will make our bodies function better.
This should always be the main factor when we choose a new diet.
Can Kidney Bean Promote Weight Loss on Its Own?
Being overweight or obese are major factors when it comes to our health. These conditions have long been associated with several chronic or even life threatening diseases like cancer and various cardiovascular problems. Where does bean consumption comes into the picture?
As it turns out, several studies have found a link between bean and a reduced risk of becoming overweight or obese. One particular trial observed more than 30 men and women (along with their diet), noting that those who consumed it four times per week were less likely to become overweight.
Recent studies had similar findings. The reasons? They have likely something to do with bean’s ability to offer high quality carbs and proteins at the same time. While not a superfood, with its nutritional profile; bean – and especially kidney bean – could very well be considered to be a super carb.
Can Kidney Beans Improve Blood Sugar Control?
When you have high blood sugar, the chances of developing various diseases and conditions increase significantly.
Kind of like prolonged high blood pressure, this condition takes its toll on the body which can be very costly in the long run. The key is moderating the rise in blood sugar through food.
When you are healthy and not yet developed any chronic conditions like various forms of diabetes, blood sugar control will come down to food consumption. What you eat, and when do you eat it.
When the body is healthy, it is perfectly capable of handling those processes, sometimes effortlessly.
Eating foods that are high in fibers yet have a low glycemic index, seems to be the most important factor for this.
While eating those type of foods, like kidney beans, the rise in your blood sugar will not be as sudden, instead it will be a gradual and healthy one. Beans are excellent at this.
One could argue that carbs aren’t always beneficial to us, but beans and legumes in general, are definitely among the good guys.
While people with diabetes will probably need different medical care as well, eating foods with a low glycemic index will be beneficial for them too.
Beans also have a secondary effect on our blood sugar by allowing us to keep our weight or even slim down.
At lower weights, our body will have a much easier time to control the blood sugar levels, keeping them at a healthy rate where we can receive the much needed energy gradually.