Both dried and canned kidney beans are available throughout the year. True to their name, these popular beans are kidney shaped and are especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked.
Kidney beans are a very good source of cholesterol-lowering fibre, as are most other beans. In addition to lowering cholesterol, kidney beans' high fibre content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.
Check a chart of the fibre content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fibre. Kidney Beans also help to lower your risk of having a heart attack.
that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy?
Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar
In addition to its beneficial effects on the digestive system and the heart, soluble fibre helps stabilise blood sugar level, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.
In addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea—especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free.
Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
If you're wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods
A Few Quick Serving Ideas
• Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.
• Mix with tomatoes and scallions and dress with olive oil, lemon juice, salt and black pepper.
• Serve cooked kidney beans over a piece of cornbread and top with grated cheese for a twist on the traditional tamale pie.
• In a food processor or blender, combine cooked kidney beans with garlic, cumin and chili peppers for a delicious spread that can be used as a crudité dip or sandwich filling.
• Make a pot of chili, the hearty Mexican soup that traditionally features kidney beans.
• Make tacos with a vegetarian twist by using kidney beans in place of ground meat.
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