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If you’ve grown up on a diet of rajma-chawal being your comfort food, what you’ve enjoyed eating, is in fact a meal loaded with carbohydrates, proteins and fibre. Kidney beans, or rajma as we know it, has been a widely consumed legume across many regional cultures for as long as Indian culinary history has existed. For anyone hailing from Punjab, Delhi or Kashmir knows that rajma has been a food that have been on many a home-kitchen menus over the years. Here are some important health benefits of kidney beans to know.
Fibre Rich
Kidney beans are an excellent source of dietary fibre, that supports digestive health, helps regulate bowel movements, and may lower the risk of digestive disorders like constipation and diverticulitis. The combination of protein and fibre content in kidney beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake, which also supports weight-management efforts.
Plant-Based Protein
Kidney beans are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for building and repairing tissues, maintaining muscle mass, and supporting various physiological functions. Eating one portion of kidney beans in salads, curries or sabzis can provide the body with the nutritional content it requires for a day.
Regulates Blood Sugar
The soluble fibre present in kidney beans can help stabilize blood sugar levels by slowing the absorption of glucose. This can be beneficial for individuals with diabetes or those at risk of developing the condition. Kidney beans have bioactive compounds like phenolic, anthocyanin and resistant starch, which help protect against the development of diabetes. Kidney beans are a good source of complex carbohydrates, providing a steady release of energy over time. This can help maintain energy levels and prevent blood sugar spikes.
Image Credits: Aarti Madan
Improves Heart Health
Kidney beans contain various heart-healthy nutrients, such as potassium, magnesium, and folate. These nutrients contribute to maintaining healthy blood pressure levels, reducing the risk of heart disease. When eaten as a meat substitute in your diet, kidney beans aid in reducing the risk of cardiovascular diseases as well as facilitate the reduction of LDL cholesterol.
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Bone Health
Kidney beans contain essential minerals like calcium, magnesium, and phosphorus, which contribute to bone health and may help reduce the risk of osteoporosis. Eating a portion of kidney beans once a week greatly benefits cognitive functioning too. The mineral contents of rajma also help in reducing the risk of bone-related diseases and fractures.
Antioxidant Properties:
Kidney beans contain antioxidants like flavonoids, which help neutralize harmful free radicals in the body. This may reduce oxidative stress and lower the risk of chronic diseases, such as cancer and cardiovascular conditions. They also contain molybdenums, a compound that helps in detoxifying the body off sulphites and eating half a cup of boiled kidney beans every few days is proven to soothe sulphate allergies.
Aids In Digestion
The fibre content in kidney beans supports a healthy gut by nourishing beneficial gut bacteria, promoting proper digestion, and reducing the risk of gastrointestinal issues. Multiple studies conducted have confirmed that people who consume a portion of kidney beans three to four times in a week, have managed to lose more weight than those who don’t. The fibre also acts as a starch blocker that inactivates starch-digesting enzymes inside our bodies.
