Red as well as its lighter variety pink color kidney beans is a treasure trove of health benefits. However they should be presoaked for overnight and re-washed with 2-3 rinses of clean water before cooking to avail of its immense benefits. This helps in draining off flatulence producing sugars namely the raffinose type oligosaccharides. It can then be cooked in a pressure cooker or on open pan with good volume of water and complemented with cut onions, garlic and ginger. Salt is added to taste and flavor. This procedure helps retain and supplement beans of its healthiness properties. You can season it later with tomato and other spices after the beans have been softened. Garnish it with black pepper and fresh parsley/coriander leaves.
Kidney beans are rich in dietary fiber which helps reduce cholesterol and sugar. Its intake is particularly considered good for the diabetics and for individuals suffering from hypoglycemia. In short its other benefits are
\"Fat Free Diet\"
• Kidney beans are rich in the micro-element and co-enzyme of many bio processes namely the molybdenum. The latter helps reduce the effect of sulfites in the body.
• Helps stabilize blood sugar. Its high fiber content is instrumental in leisurely burning of food and releases slow but steady bouts of energy.
• The soluble fiber in kidney beans binds the bile attached with cholesterol in the digestive track and transports it out of the body thereby reducing the cholesterol level in the body. At the same time the insoluble dietary fiber contained therein adds bulk to the stool and rids of the state of constipation.
• Kidney beans are rich in iron which is better source than red meat to built blood lost especially in case of menstruating, pregnant or lactating mothers.
• Besides this kidney beans are rich in proteins and vitamins of the category B1, B6 and folate (B9) which help boost memory and immunity in the body. These vitamins help reduce the quantities of homocysteine in the blood and shun the possibility of heart strokes or peripheral vascular disease. Furthermore folate helps eliminate the instance of faulty neural tube formation in the growing fetus.
• People who consume kidney beans on daily basis are availing of the richness of the antioxidants contained therein helping them trim down chances of cancer and diabetes. It helps to remember that instances of diabetes and cancer are correlated. Cellular oxidation of food is enhanced in case of diabetics along with inflammation. These twin activities have substantial impact on some people predisposed to cancer to come up with the situation.
• Women who took 2-3 serving of kidney beans and lentils per week reduced the instance of breast cancer by as high as 24%.
• Well cooked kidney beans when eaten with whole grains forms a complete dietary fiber-protein rich and fat free diet.
Old adage says 'legumes to be poor man's meat' but it should rather be referred to as rich man's meat considering their sedentary life styles, expanding waists and cardiovascular disorders because of low dietary fiber and fat rich diets.
Kidney Beans and its Benefits
Rosy Vohra works for buy books India