Kidney beans are one of the foods that are high in fiber. This type of nut is not consumed too much. Unlike soybeans that have been processed a lot, namely tempeh, tofu and soy milk. This type of legume food is usually used as a mixture in some food menus such as soup. Actually what benefits make red beans need to be consumed. For that we can first get acquainted with red beans in this article.
Nutritional Value in Red Beans
Red beans are very rich in nutrients that build a healthy body. The content of folic acid, calcium, carbohydrates and high protein make the benefits of red beans very much needed by the body. Complex carbohydrates and high fiber content cause a decrease in cholesterol in the body. The glycemic index in red beans also suppresses the problem of symptoms of diabetes that often occurs. The source of complex carbohydrates lies in red beans.
The content of fiber (fiber) and B vitamins, especially B6, folic acid, iron, manganese, thiamin and protein come from red beans. About 9 gr of protein is supplemented by red beans which is balanced with 17% protein adequacy figure per day.
Benefits of Red Beans for Health
A number of nutritional content in red beans provide a series of benefits for the health of the body. Here are the proven health benefits of red beans:
1. Rich in Antioxidants
Kidney beans top the list, on the list of foods that contain antioxidants. Researchers at the United States Department of Agriculture conducted a survey on 100 different foods. The results are quite astonishing that the antioxidant content in red beans exceeds the quality of antioxidants in red beans benefits of fruits others are cultivated such as blueberries, cranberries and cherries. Antioxidants are useful for maintaining cell function, which is related to free radical damage.
Top 1 source of antioxidants:
2. Source of Vegetable Protein
Beans are a healthy source of protein, by combining kidney beans with other complementary grains such as benefits of brown rice. Nuts contain complete protein, with all the amino acids needed for good nutrition. In contrast to meat, nuts are lower in fat and cholesterol free.
While the body gets the benefits of protein derived from kidney beans, it also supports heart health from the versatile soluble fiber provided by these beans. A cup of kidney beans provides more than 15 grams of protein.
3. Increase Body Energy
Kidney beans are also a good source of iron. The iron content in nuts is very high to meet energy needs. Every 1 cup serving of cooked kidney beans contains more than 5 mg of iron. Equivalent to 30 percent of the daily nutritional needs. Energy in the body’s metabolic processes, also requires iron.
In addition, iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells. Therefore, consuming red beans is necessary to help smooth the circulation of oxygen in the body. If you are pregnant or breastfeeding, it is highly recommended to increase your iron intake. This is to support the growth of the fetus and children, as well as spinach benefits.
4. Healthy Digestion
Kidney beans are famous for their fiber content, which many other beans such as, benefits of green beans. The fiber content is very helpful for digestion that occurs in the intestines. Fiber helps bowel movements always go well. In the end this can give good things to the smooth defecation. This digestive smoothness has a very positive impact on reducing risk colon cancer symptoms.
5. Controls Blood Sugar Levels
The fiber in kidney beans helps lower blood cholesterol levels by helping push cholesterol through the digestive tract before the body absorbs it. The high fiber content of kidney beans indicates that the food is very slowly digested and has a low glycemic index. So, red beans can be a healthy choice for people with diabetes or for people who want to control blood sugar levels.
6. Optimize Brain Memory
As a source of B vitamins, kidney beans are closely related to the function of brain cells. The nerves of the brain can be nourished by B vitamins in red beans, especially the content of vitamin BI (Thiamin). Thiamine contributes to enzymatic reactions, is central to energy production and is also important for brain/cognitive cell function.
Thiamine is required in the process of an important neurotransmitter for brain memory. This relationship has been found, regarding a significant factor in the decline of mental function (senility) and senile diseases such as Alzheimer’s.
Because of this effect, red beans also have various properties such as:
- Prevent senile
- Build body muscles
- Meet the needs of healthy nutrition
- Prevent cancer
How to Cook Healthy Red Beans
The correct cooking process for red beans will determine how the nutrients of red beans will be obtained. Here’s how to cook healthy red beans:
1. Canned Beans – Canned beans may be easily available, but they also often contain high amounts of sodium, including other additives. To reduce sodium, rinse canned beans before cooking.
2. Dried red beans – Cooking dry red beans, can be a second option which is also easy to cook. First rinse the dry beans, removing any stones or broken nuts, then soak overnight in cold, fresh water. In the morning change the soaking water later and bring to a boil, cooking until the beans are cooked through, usually between 15 minutes and 1 hour, depending on the type of bean.
3. Vegetable Beans – Vegetable beans can be directly boiled without the first soaking process. but be careful that the beans don’t turn out to be too mushy. Do not add salt or acidic ingredients such as tomatoes until the beans are fully cooked, or the beans will be difficult to cook.
The benefits of this great red bean can be obtained if red beans are made one of the foods that you often consume. Try it and prove its efficacy.