Thursday, 24 April 2014

BENEFITS OF ALOE VERA JUICE

Aloe Vera Juice

Aloe Vera Juice Benefits
  • Treating Wounds & Burns - Commonly used in many lotions and salves, aloe vera contains powerful compunds that reduce inflammation and swelling. Aloe vera also reduces redness and soothes burning. 
  •  Fighting Infection - In addition to its soothing and healing properties, aloe vera has been shown to fight bacteria and fungi that may attack a wound. Aloe vera also has immune boosting properties. 
  •  
  •  Alleviating Skin Problems - Aloe vera juice heals the skin and reduces redness and itching. Aloe vera is great for chronic skin problems such as eczema and psoriasis. Aloe Vera in arthritis - Being a stimulant to the immune system, a powerful anti-inflammatory, an analgesic and able to speed up cell growth, it repairs arthritis damaged tissue. While conventional allopathic treatment only relieves pain, Aloe Vera juice taken internally and applied externally helps in repair process by regenerating cells and detoxifying the affected area. Aloe Vera fights stress- The stress filled life of today cause bio-chemical and physiological changes in the body, making us susceptible to diseases and dysfunction. Aloe Vera juice is just the thing to get our machinery smoothly and effectively going. Aloe Vera and cancer - aloe juice enables the body to heal itself from cancer and the damage done by radio and chemotherapy which destroy healthy immune cells crucial to the recovery.  Aloe vera gel has anti-fungal, anti-bacterial and anti-viral effects and helps heal minor wounds. It lessens painful effects of shingles, reduces symptoms of psoriasis and eases.  Aloe Vera produces six anti-septic agents with anti microbial properties and if its juice is taken on daily basis is protective against diseases.

ALOE VERA JUICE

Aloe vera has traditionally been recognized for its ability to soothe sunburned skin and heal minor cuts and scrapes. However, research has determined that internal consumption of aloe vera can provide a host of benefits. Blood sugar stabilization, constipation relief, lower cholesterol levels and a stronger immune system are some of the most common. .

Blood Sugar

Aloe vera juice may help lower your blood sugar. According to research reports from the University of Maryland Medical Center, women who have type 2 diabetes experienced a drop in blood sugar levels by drinking aloe vera juice. Further research may determine whether aloe can be used for treating or preventing diabetes. Consult your doctor before using aloe vera for this purpose.
 

Constipation Relief

The National Center for Complementary and Alternative Medicine reports that aloe vera contains active ingredients that help treat constipation. However, as with conventional medicine, you may develop a tolerance after prolonged use, and as a result have to take larger doses to achieve the same effect. Consult your doctor before using aloe to treat constipation.

Lower Cholesterol

A study published by Wilkes University reports that aloe contains mannose, a compound that helps block your body's ability to absorb cholesterol. This study , conducted in 2004, involved 60 subjects who ingested aloe on a daily basis for 12 weeks. At the end of this time, the subjects were found to have reduced low-density lipoproteins, or "bad" cholesterol, lower triglyceride levels and an improvement in their overall cholesterol profile.

Immune System

Some cancer patients may experience improved immune function when they take aloe vera during cancer treatments. According to the Moores Cancer Center at the University of California at San Diego, aloe vera may strengthen the immune system by destroying abnormal cells. The most active stimulant in aloe that improves the immune system is called acemannan. Aloe vera may complement traditional treatments, such as radiation or chemotherapy.

HEALTH BENEFITS OF SUGARCANE JUICE

Health Benefits Of Sugarcane Juice
1. The reason behind sugar cane being a popular drink during summers is because it gives an instant kick of energy and quenches the thirst. Sugar cane juice is good source of glucose which as we know, helps to re-hydrates the human body and gives it a boost of energy. So instead of your artificial energy drink, the next time you feel fatigued or dehydrated, consider drinking a glass of cane juice.
2. Even though cane juice tastes very sweet and has high sugar content, it is good for diabetic patients. It contains natural sugar which has low glycemic index that prevents steep rise in blood glucose levels in diabetics, so it can act as a substitute of aerated drinks for them. However people with Type-2 diabetes should consume it in moderation and after consultation with their doctors.
3. Sugarcane juice is considered an alkaline forming food because of the high concentration of calcium, magnesium, potassium, iron, and manganese in it.  Diseases like cancer cannot survive in an alkaline environment and that’s why studies show that it is effective in fighting against cancer, especially prostate and breast cancer.
4. As sugar cane juice boosts protein levels in the body, it helps in maintaining the health of the kidney. Taken in a diluted form, with lime juice and coconut water, sugar cane juice helps in reducing the burning sensation which is commonly associated with urinary tract infections, sexually transmitted diseases, kidney stones and prostatitis.
 

5. The antioxidants in sugarcane juice help to fighting against infections and boost the immunity system of the body. It also protects liver the liver against infections and helps in keeping the bilirubin levels in control. This is the reason that doctors advice drinking sugar cane juice to jaundice patients, as it is one of the few things that get digested without too much pressure on the liver and also helps in reducing the bilirubin levels.
6. Sugar cane juice also acts a good digestive aid due to the presence of potassium. It helps in keeping the digestive system in good shape, prevents stomach infections and is considered to be particularly useful in treating the problem of constipation.
7. Studies show that sugarcane juice protects against tooth decay and bad breath due to its high mineral content. So save yourself the next trip to the dentist and drink a glass of fresh sugarcane juice to get shiny white teeth.

8. As I mentioned in a post regarding effects of nutrients on nails, deficiency of nutrients in the body can easily be noticed by looking at the health and condition of your nails. If you have brittle discolored nails that have white spots on them, then it’s time to add sugar cane juice in your diet. It contains everything to give you those strong shiny nails that would look pretty even without a nail polish.
9. Sugarcane juice has been discovered to be great for those people who are struggling with febrile disorders. Febrile disorders are accountable for resulting in fevers, which can lead to seizures and loss of protein in the body. It is quite common in infants and children. Sugar cane juice helps in compensating the lost protein and helps in recovery.
10. When it comes to healthy skin, alpha hydroxy acids are supposed to have a lot of benefits. They fight acne, reduce blemishes, prevent ageing and help in keeping the skin hydrated. One of the most effective alpha hydroxy acids is glycolic acid and sugarcane, is one of its few natural sources. Just apply sugar cane juice to your skin and let it dry or add it to your favourite face mask and scrub. Use it regularly to see the effect.
While the advantages of sugarcane juice are many, it is essential to ensure that it is extracted in a hygienic manner. It’s also important to use and consume the juice as soon it extracted because it tends to get oxidized within 15 minutes.

Wednesday, 23 April 2014

KASHMIRI CHILDREN ,FOR ALL LOVELIEST CHILDREN



                  NANHE MUNNE PYARE PYARE SE HO TUM
                 CHANDA SI SURAT MOHNI MURAT HO TUM

                          MUSKAN TUMHARI JAISE PHOOL KHILA HAI

                          AANKHAIN TUMHARI JAISE NOOR KI KIRNE

                 NANHE MUNNE PYARE PYARE SE HO TUM

                CHANDA SI SURAT MOHNI MURAT HO TUM

                         TUMHARE WAJOOD SE HAI DUNYA KI RAONAQ

                         BATAIN TUMHARI BHOLI BHALI JAISE SANCHE MOTI

                 NANHE MUNNE PYARE PYARE SE HO TUM

                 CHANDA SI SURAT MOHNI MURAT HO TUM

                        DIL KE SACHCHE HAR BURAI SE ANJAN HO TUM 

                       NA PAHCHANE DOST KO NA HI JAANE DUSHMAN KO TUM

                 NANHE MUNNE PYARE PYARE SE HO TUM

                 CHANDA SI SURAT MOHNI MURAT HO TUM

                       SADA KHUSH RAHO SALAON SAAL JIYO TUM 

                      DUNYA KE HAR ''ZULM O ZALIM ''SE MAHFOOZ RAHO TUM

                 NANHE MUNNE PYARE PYARE SE HO TUM

                 CHANDA SI SURAT MOHNI MURAT HO TUM

Saturday, 19 April 2014

NANHE SE PHOOL HO TUM

NANHA SA PYARA SA CHOTA SA DIL HAI TUMHARA
CHOTI SI JAAN ,MASUM SI PYARI SI SURATH TUMHARI
TUM KYA KISI KA DIL DUKHAOGE NANHE SE PHOOL HO TUM

TUM JAISE DUNYA KE SAARE MASOOM,RAHE INSANAON JAISE
DARINDAON KI DARINDGI SE MAHFOOZ YEH DUA HAI HAMARI KHUDA SE

AAE KHUDA KAR DE KUCH AISA KARAM KE
SAARE KHOONI ,KHATIL ,FASADI ,DEHSHATGARD
JINHUN NE MASUM BACHCHAON PAR BHI ZULM KIYA
INHI KA ZULM INPAR UTAR DE ,MAOT BHI NA DE INKO
HOTA HAI KYA KHAOF ,WAHSHAT ,BECHARGI ,LACHARI ,TADAP,YEH INKO DIKHADE

HEALTH BENEFITS OF LASSI

HEALTH BENEFITS OF LASSI


















 Lassi is one of the most commonly available summer drinks in India. It is filling, tasty and very healthy as well. Lassi has lot of health benefits. The drink is prepared using yogurt or curd. Yogurt is sour fermented form of milk. It has healthy bacteria which helps in preventing or treating urinary infections. One of the main health benefits of yogurt is that it is very good for the stomach. Yogurt cools the stomach and helps disperse body heat. So, having lassi rich in yogurt brings it share of health benefits. Another important benefit of yogurt in lassi is that it helps in preventing sun stroke. ADVERTISEMENT ALSO KNOW THE HEALTHY TYPES OF YOGURT There are many ways to prepare the healthy and soothing Indian summer drink, lassi. Ideally, it is mixed with sugar and rosewater. However, you can also use seasonal fruits like mangoes and litchi to enjoy flavoured lassi. From preventing constipation to soothing body heat, lassi is one of the healthiest and best summer drinks you must have regularly.

Thursday, 17 April 2014

Nutrients in Sugar Cane Juice



 Sugar cane juice is popular in parts of Southeast Asia and South America, where sugar cane is an important crop. You may even see it for sale at farmers markets or festivals in the southeastern United States, as it is widely produced in Florida and Louisiana. Although it appears to provide few nutritional benefits, it is a healthier alternative to table sugar and may offer some antioxidant properties due to its supply of flavonoids.


How Sugar Cane Juice is Made

Sugar cane juice is the raw material from which table sugar is made. According to the American Sugar Alliance, sugar cane growers make refined sugar by grinding harvested cane. During this first step, they extract sugar cane juice, which some people enjoy drinking as a beverage or using as a sweetener. They boil it until it becomes a thick syrup. Eventually, it crystallizes and they then use a centrifuge to spin the large chunks of crystal, producing raw sugar.

Sugar Content

Although sugar cane juice and refined sugar are made from the same plant, their sugar contents differ. "Organic Lifestyle Magazine" lists sugar cane juice, with a relatively low glycemic index of 43, as a healthy alternative to table sugar when used in moderation. It contains fructose and glucose, which, unlike sucrose-based sugars, do not require insulin for metabolism. Because your body metabolizes these plant-based sugars in your liver rather than in your small intestine, the fructose and glucose from sugar cane juice are absorbed more slowly than sucrose and do not cause wild fluctuations in your blood sugar level.

Essential Vitamins and Minerals

Sugar cane juice is not a significant source of any essential vitamins or minerals, according to the United States Department of Agriculture's Nutrient Database. It contains trace amounts of calcium, iron, magnesium, potassium, zinc, thiamine and riboflavin. It contains no vitamin C, E or A, nor does it provide you with any protein or fiber. It can be a natural way to sweeten and enhance foods, such as strawberries or grapefruit, that do offer rich nutritional benefits.

Flavonoid Benefits

A 2006 Sao Paolo, Brazil study indicated that, although sugar cane juice does not provide any vitamin A, C or E, it may still offer antioxidant benefits because it contains flavonoid and phenolic compounds. According to the Linus Pauling Institute at Oregon State University, flavonoids may provide antiviral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant benefits to the human body. Referring to the Brazilian study, the National Institute of Medicine concluded that crushed sugar cane leaves are comparable in flavonoid content to other foods that are considered high in that nutrient, making sugar cane juice a potentially good source of antioxidants.

HEALTH BENEFITS OF SUGAR CANE

Sunday, 13 April 2014

PYARI PYARI LADKIYAON KE LIYE ,KOI HAI

AAE LADKI TU APNA DIL RAKHNA SAMBHAL KE
PHULAON SA NAZUK DIL HAI TERA YEH MAAN LE 

YEH ZAMANA BADA HASEEN DHOKA HAI YEH JAAN LE
KOI ACHCHA LAGTA HAI PAHLE TU USE PAHCHANLE

AAE LADKI TU APNA DIL RAKHNA SAMBHAL KE
PHULAON SA NAZUK DIL HAI TERA YEH MAAN LE 
BAHRUPIYAON KA RAJ CHALTA HAI YEH SONCHLE
DHOKA NAHIN KHAEGI AB TU YEH THAN LE

AAE LADKI TU APNA DIL RAKHNA SAMBHAL KE
PHULAON SA NAZUK DIL HAI TERA YEH MAAN LE 

KAON KISKO SUDHARE............



MAA BAAP KE JHAGDAON NE BACHCHAON KO HAI BIGADA

KHEL KUD KI UMAR MAIN AKELEPAN NE INHAIN LADAYA





Thursday, 10 April 2014

HEALTH BENEFITS OF KIDNEY BEANS

Kidney beans
Kidney beans Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.
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, cooked
1.00 cup
(177.00 grams)
Calories: 225
GI: low

NutrientDRI/DV

 molybdenum295%

 folate57.5%

 fiber45.3%

 copper42.2%

 manganese38%

 phosphorus34.8%

 protein30.7%

 vitamin B123.3%

 iron21.8%

 potassium20.4%

 magnesium18.5%


This chart graphically details the %DV that a serving of Kidney beans provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Kidney beans can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Kidney beans, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

A Fiber All Star

Check a chart of the fiber content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Kidney beans are a very good source of folate.
Kidney beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but 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 fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.

Iron for Energy

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. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Maintain Your Memory with Thiamin (Vitamin B1) Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.

Manganese for Energy Production and Antioxidant Defense

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. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese.

Protein Power Plus

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. And, when you get your protein from kidney beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of kidney beans provides over 15 grams of protein.

Description

Just as its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans hold their shape really well during cooking and readily absorb surrounding flavors, they are a favorite bean to use in simmered dishes. Kidney beans that are white in color are known as cannellini beans.

History

Kidney beans and other beans such as pinto beans, navy beans and black beans are known scientifically as Phaseolus vulgaris. They are referred to as "common beans" probably owing to the fact that they all derived from a common bean ancestor that originated in Peru.
They spread throughout South and Central America as a result of migrating Indian traders who brought kidney beans with them from Peru. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World.
Subsequently, Spanish and Portuguese traders introduced kidney beans into Africa and Asia. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

How to Select and Store

Dried kidney beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you purchase in the bulk section, make sure the bins are covered and that the store has a good product turnover rate.
Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.
Canned kidney beans can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. To learn more about reducing your exposure to this compound, please read our write-up on the subject).
Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container.

Tips for Preparing and Cooking

Tips for Preparing Kidney Beans
Before washing kidney beans, spread them out on a light colored plate or cooking surface to check for and remove stones and damaged beans. After this process, place the beans in a strainer and rinse them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, kidney beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.) There are two basic methods for presoaking. For each, start by placing the beans in a saucepan with two to three cups of water per cup of beans.
The first method is to boil the beans for two minutes, take pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the beans in water for eight hours or overnight, placing the pan in the refrigerator, so the beans will not ferment.
Before cooking the beans, regardless of pre-soaking method, drain the soaking liquid and rinse the beans with clean water.

The Healthiest Way of Cooking Kidney Beans

To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. If any foam develops, simply skim it off during the simmering process.
Kidney beans generally take about one and one-half hours to become tender using this method. They can also be cooked in a pressure cooker where they take about one-half hour to prepare. Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked. Adding them earlier will make the beans tough and greatly increase the cooking time.

How to Enjoy

A Few Quick Serving Ideas
  • Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.
  • Mix with tomatos 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.

Individual Concerns

Kidney Beans and Purines
Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see "What are purines and in which foods are they found?"
Kidney Beans and Phytohemagglutinin
In raw form, kidney beans can contain excessively high amounts of a potentially toxic substance called phytohemagglutinin. This substance is classified as a lectin glycoprotein, and in sufficiently high amounts it has been shown to disrupt cellular metabolism. The amount of this toxin in beans is usually measured in terms of hemagglutinating units, or hau. In their raw form, red kidney beans can contain 20,000 to 70,000 hau. This number drops down to 200 to 400 hau with fully cooked red beans. White kidney beans start off with about 1/3rd less hemagglutinin than red ones.

Nutritional Profile

Kidney beans are an excellent source of molybdenum. They are a very good source of folate, dietary fiber, and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium, and magnesium.
For an in-depth nutritional profile click here: Kidney beans.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Kidney beans is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Kidney Beans, cooked
1.00 cup
177.00 grams
Calories: 225
GI: low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum132.75 mcg295.023.6excellent
folate230.10 mcg57.54.6very good
fiber11.33 g45.33.6very good
copper0.38 mg42.23.4very good
manganese0.76 mg38.03.0good
phosphorus244.26 mg34.92.8good
protein15.35 g30.72.5good
vitamin B10.28 mg23.31.9good
iron3.93 mg21.81.7good
potassium716.85 mg20.51.6good
magnesium74.34 mg18.61.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Kidney beans

Red Kidney Bean Health Benefits And Nutrition Fact You Must Know



Many benefits that we can get from red kidney bean. Nutrient content in the red kidney bean are very good for the health of the human body. Beside for cooking into variety of delicious foods, red kidney bean nutrition also incredibly rich. kidney beans are rich in folic acid, calcium, complex carbohydrates, fiber, and protein is high. The content of complex carbohydrates and high in fiber which makes kidney bean can lower blood cholesterol levels. kidney bean glycemic index levels also are low, so it is good for people with diabetes and reduce the risk of diabetes.
Red kidney beans are often used in a variety of dishes, especially rice, curries, salads and toppings. Dried red kidney beans usually cooked into porridge, soup or mixed vegetable, and ice. Kidney beans are also often cooked into a sweet jam is used as filler a few pastries, such as Steamed Bun, moon cake, moci, dorayaki cake, donuts content, and others.

Nutrition Fact Of Red Kidney Bean

Kidney beans almost free of fat, sodium, cholesterol. Besides kidney bean are very low in calories (only 6 per cent per 100 grams), as well as cheap price. Even the kidney bean able to meet the 30 percent requirement of dietary fiber (fiber) and contains 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids.
The content of protein and amino acid profile in 100 grams of red beans (kidney bean) of the vast majority are glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg), lysine (595 mg), arginine (537 mg) , serine (472 mg), phenylalanine (469 mg), valine (454 mg), isoleucine (383 mg), proline (368 mg), threonine (365 mg), alanine (364 mg), glycine (339 mg), and others 300 mg.
Nutritional vitamins in kidney bean include folate were able to meet the daily needs of 33 percent, 11 percent of thiamin, 10 percent of vitamin C, 6 percent of vitamin B6, and others remaining under 3 percent.
Mineral content of red bean able to meet each of the 24 percent of the daily manganese, 16 percent of iron, 14 percent of the phosphorus, 12 percent of the potassium and copper, 11 percent of magnesium, 7 percent of the zinc, and others remaining under 3 percent.
Dried Kidney beans are a source of complex carbohydrates, dietary fiber (fiber), vitamin B (especially folic acid and vitamin B6), phosphorus, manganese, iron, thiamin, and protein. Every 100 grams of dried kidney bean that have been boiled can provide 9 grams of protein or 17 percent of the daily protein adequacy.
Kidney bean are also a good source of fiber. In 100 grams of dried kidney bean, can produce 4 grams of fiber consisting of water-soluble fiber and insoluble fiber. Water-soluble fiber significantly lower blood cholesterol and blood sugar levels.

Health Benefits of Red Kidney Bean

1. Prevent bad cholesterol and improving digestion (anti constipation). Fibernya a high content of fermented in the large intestine and produce acid short-chain fatty acids, which can inhibit the synthesis of cholesterol the liver. Not to mention Omega-3 and Omega-6 will also be very helpful;
2. Prevent the risk of diabetes as a completely carbohydrate and low index glycemic including slow to digest;
3. Maturation of red blood cells, helps the synthesis of DNA and RNA, as well as lower levels of homocysteine ​​in the arteries (thus reducing the risk of heart disease) with the content of folate and vitamin B6;
4. Help the diet because the fiber will make you feel full and also very low calorie. Moreover, the protein content  would be beneficial to the development of muscle mass;
5. Keeping the nervous system function, carbohydrate metabolism,
6. Assist in the metabolism of amino acids, fatty acids, lipids, gluconeogenesis, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and maintain healthy skin with vitamin B6;
7. Assist the process of blood clotting in wounds
8. Helping forming the main component of red blood cells, enzyme formation, bone formation, preventing the risk of anemia (low blood) with mineral substances zinc, iron, and copper;

Red Kidney Beans Cooking Tips

To reduce the content of toxin (lectin phytohaemagglutinin) and intestinal gas produced by oligosaccharides beans, there are several steps you can take. After kidney bean soaked, discard the soaking water, boiled with water in a saucepan lid for 2-3 minutes, then let stand for 2 hours. Discard the cooking water, add fresh water at room temperature until kidney bean completely submerged. After two hours, discard the water again and add more water and let it soaked overnight before it would actually cooked.
- See more at: http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf

Red Kidney Bean Health Benefits And Nutrition Fact You Must Know



Many benefits that we can get from red kidney bean. Nutrient content in the red kidney bean are very good for the health of the human body. Beside for cooking into variety of delicious foods, red kidney bean nutrition also incredibly rich. kidney beans are rich in folic acid, calcium, complex carbohydrates, fiber, and protein is high. The content of complex carbohydrates and high in fiber which makes kidney bean can lower blood cholesterol levels. kidney bean glycemic index levels also are low, so it is good for people with diabetes and reduce the risk of diabetes.
Red kidney beans are often used in a variety of dishes, especially rice, curries, salads and toppings. Dried red kidney beans usually cooked into porridge, soup or mixed vegetable, and ice. Kidney beans are also often cooked into a sweet jam is used as filler a few pastries, such as Steamed Bun, moon cake, moci, dorayaki cake, donuts content, and others.

Nutrition Fact Of Red Kidney Bean

Kidney beans almost free of fat, sodium, cholesterol. Besides kidney bean are very low in calories (only 6 per cent per 100 grams), as well as cheap price. Even the kidney bean able to meet the 30 percent requirement of dietary fiber (fiber) and contains 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids.
The content of protein and amino acid profile in 100 grams of red beans (kidney bean) of the vast majority are glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg), lysine (595 mg), arginine (537 mg) , serine (472 mg), phenylalanine (469 mg), valine (454 mg), isoleucine (383 mg), proline (368 mg), threonine (365 mg), alanine (364 mg), glycine (339 mg), and others 300 mg.
Nutritional vitamins in kidney bean include folate were able to meet the daily needs of 33 percent, 11 percent of thiamin, 10 percent of vitamin C, 6 percent of vitamin B6, and others remaining under 3 percent.
Mineral content of red bean able to meet each of the 24 percent of the daily manganese, 16 percent of iron, 14 percent of the phosphorus, 12 percent of the potassium and copper, 11 percent of magnesium, 7 percent of the zinc, and others remaining under 3 percent.
Dried Kidney beans are a source of complex carbohydrates, dietary fiber (fiber), vitamin B (especially folic acid and vitamin B6), phosphorus, manganese, iron, thiamin, and protein. Every 100 grams of dried kidney bean that have been boiled can provide 9 grams of protein or 17 percent of the daily protein adequacy.
Kidney bean are also a good source of fiber. In 100 grams of dried kidney bean, can produce 4 grams of fiber consisting of water-soluble fiber and insoluble fiber. Water-soluble fiber significantly lower blood cholesterol and blood sugar levels.

Health Benefits of Red Kidney Bean

1. Prevent bad cholesterol and improving digestion (anti constipation). Fibernya a high content of fermented in the large intestine and produce acid short-chain fatty acids, which can inhibit the synthesis of cholesterol the liver. Not to mention Omega-3 and Omega-6 will also be very helpful;
2. Prevent the risk of diabetes as a completely carbohydrate and low index glycemic including slow to digest;
3. Maturation of red blood cells, helps the synthesis of DNA and RNA, as well as lower levels of homocysteine ​​in the arteries (thus reducing the risk of heart disease) with the content of folate and vitamin B6;
4. Help the diet because the fiber will make you feel full and also very low calorie. Moreover, the protein content  would be beneficial to the development of muscle mass;
5. Keeping the nervous system function, carbohydrate metabolism,
6. Assist in the metabolism of amino acids, fatty acids, lipids, gluconeogenesis, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and maintain healthy skin with vitamin B6;
7. Assist the process of blood clotting in wounds
8. Helping forming the main component of red blood cells, enzyme formation, bone formation, preventing the risk of anemia (low blood) with mineral substances zinc, iron, and copper;

Red Kidney Beans Cooking Tips

To reduce the content of toxin (lectin phytohaemagglutinin) and intestinal gas produced by oligosaccharides beans, there are several steps you can take. After kidney bean soaked, discard the soaking water, boiled with water in a saucepan lid for 2-3 minutes, then let stand for 2 hours. Discard the cooking water, add fresh water at room temperature until kidney bean completely submerged. After two hours, discard the water again and add more water and let it soaked overnight before it would actually cooked.
- See more at: http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf

Red Kidney Bean Health Benefits And Nutrition Fact You Must Know



Many benefits that we can get from red kidney bean. Nutrient content in the red kidney bean are very good for the health of the human body. Beside for cooking into variety of delicious foods, red kidney bean nutrition also incredibly rich. kidney beans are rich in folic acid, calcium, complex carbohydrates, fiber, and protein is high. The content of complex carbohydrates and high in fiber which makes kidney bean can lower blood cholesterol levels. kidney bean glycemic index levels also are low, so it is good for people with diabetes and reduce the risk of diabetes.
Red kidney beans are often used in a variety of dishes, especially rice, curries, salads and toppings. Dried red kidney beans usually cooked into porridge, soup or mixed vegetable, and ice. Kidney beans are also often cooked into a sweet jam is used as filler a few pastries, such as Steamed Bun, moon cake, moci, dorayaki cake, donuts content, and others.

Nutrition Fact Of Red Kidney Bean

Kidney beans almost free of fat, sodium, cholesterol. Besides kidney bean are very low in calories (only 6 per cent per 100 grams), as well as cheap price. Even the kidney bean able to meet the 30 percent requirement of dietary fiber (fiber) and contains 168 mg of Omega-3 fatty acids and 107 mg Omega-6 fatty acids.
The content of protein and amino acid profile in 100 grams of red beans (kidney bean) of the vast majority are glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg), lysine (595 mg), arginine (537 mg) , serine (472 mg), phenylalanine (469 mg), valine (454 mg), isoleucine (383 mg), proline (368 mg), threonine (365 mg), alanine (364 mg), glycine (339 mg), and others 300 mg.
Nutritional vitamins in kidney bean include folate were able to meet the daily needs of 33 percent, 11 percent of thiamin, 10 percent of vitamin C, 6 percent of vitamin B6, and others remaining under 3 percent.
Mineral content of red bean able to meet each of the 24 percent of the daily manganese, 16 percent of iron, 14 percent of the phosphorus, 12 percent of the potassium and copper, 11 percent of magnesium, 7 percent of the zinc, and others remaining under 3 percent.
Dried Kidney beans are a source of complex carbohydrates, dietary fiber (fiber), vitamin B (especially folic acid and vitamin B6), phosphorus, manganese, iron, thiamin, and protein. Every 100 grams of dried kidney bean that have been boiled can provide 9 grams of protein or 17 percent of the daily protein adequacy.
Kidney bean are also a good source of fiber. In 100 grams of dried kidney bean, can produce 4 grams of fiber consisting of water-soluble fiber and insoluble fiber. Water-soluble fiber significantly lower blood cholesterol and blood sugar levels.

Health Benefits of Red Kidney Bean

1. Prevent bad cholesterol and improving digestion (anti constipation). Fibernya a high content of fermented in the large intestine and produce acid short-chain fatty acids, which can inhibit the synthesis of cholesterol the liver. Not to mention Omega-3 and Omega-6 will also be very helpful;
2. Prevent the risk of diabetes as a completely carbohydrate and low index glycemic including slow to digest;
3. Maturation of red blood cells, helps the synthesis of DNA and RNA, as well as lower levels of homocysteine ​​in the arteries (thus reducing the risk of heart disease) with the content of folate and vitamin B6;
4. Help the diet because the fiber will make you feel full and also very low calorie. Moreover, the protein content  would be beneficial to the development of muscle mass;
5. Keeping the nervous system function, carbohydrate metabolism,
6. Assist in the metabolism of amino acids, fatty acids, lipids, gluconeogenesis, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and maintain healthy skin with vitamin B6;
7. Assist the process of blood clotting in wounds
8. Helping forming the main component of red blood cells, enzyme formation, bone formation, preventing the risk of anemia (low blood) with mineral substances zinc, iron, and copper;

Red Kidney Beans Cooking Tips

To reduce the content of toxin (lectin phytohaemagglutinin) and intestinal gas produced by oligosaccharides beans, there are several steps you can take. After kidney bean soaked, discard the soaking water, boiled with water in a saucepan lid for 2-3 minutes, then let stand for 2 hours. Discard the cooking water, add fresh water at room temperature until kidney bean completely submerged. After two hours, discard the water again and add more water and let it soaked overnight before it would actually cooked.
- See more at: http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf
Many benefits that we can get from red kidney bean. Nutrient content in the red kidney bean are very good for the health of the human body. Beside for cooking into variety of delicious foods, red kidney bean nutrition also incredibly rich. kidney beans are rich in folic acid, calcium, complex carbohydrates, fiber, and protein is high. The content of complex carbohydrates and high in fiber which makes kidney bean can lower blood cholesterol levels. kidney bean glycemic index levels also are low, so it is good for people with diabetes and reduce the risk of diabetes. - See more at: http://letsgohealthy.blogspot.in/2013/02/red-kidney-bean-health-benefits-and.html#sthash.9ZrLOr2X.dpuf
Kidney beans
Kidney beans Both dried and canned kidney beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins.
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, cooked
1.00 cup
(177.00 grams)
Calories: 225
GI: low

NutrientDRI/DV

 molybdenum295%

 folate57.5%

 fiber45.3%

 copper42.2%

 manganese38%

 phosphorus34.8%

 protein30.7%

 vitamin B123.3%

 iron21.8%

 potassium20.4%

 magnesium18.5%


This chart graphically details the %DV that a serving of Kidney beans provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Kidney beans can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Kidney beans, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. But this is far from all kidney beans have to offer. Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

A Fiber All Star

Check a chart of the fiber content in foods and you'll see legumes leading the pack. Kidney beans, like other beans, are rich in soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Kidney beans are a very good source of folate.
Kidney beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but 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 fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.

Iron for Energy

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. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Maintain Your Memory with Thiamin (Vitamin B1) Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.

Manganese for Energy Production and Antioxidant Defense

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. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese.

Protein Power Plus

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. And, when you get your protein from kidney beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of kidney beans provides over 15 grams of protein.

Description

Just as its name suggests, the kidney bean is shaped like a kidney. Since these dark red beans hold their shape really well during cooking and readily absorb surrounding flavors, they are a favorite bean to use in simmered dishes. Kidney beans that are white in color are known as cannellini beans.

History

Kidney beans and other beans such as pinto beans, navy beans and black beans are known scientifically as Phaseolus vulgaris. They are referred to as "common beans" probably owing to the fact that they all derived from a common bean ancestor that originated in Peru.
They spread throughout South and Central America as a result of migrating Indian traders who brought kidney beans with them from Peru. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World.
Subsequently, Spanish and Portuguese traders introduced kidney beans into Africa and Asia. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

How to Select and Store

Dried kidney beans are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you purchase in the bulk section, make sure the bins are covered and that the store has a good product turnover rate.
Whether purchasing kidney beans in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the beans are whole and not cracked.
Canned kidney beans can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned kidney beans and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA. To learn more about reducing your exposure to this compound, please read our write-up on the subject).
Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.
Cooked kidney beans will keep fresh in the refrigerator for about three days if placed in a covered container.

Tips for Preparing and Cooking

Tips for Preparing Kidney Beans
Before washing kidney beans, spread them out on a light colored plate or cooking surface to check for and remove stones and damaged beans. After this process, place the beans in a strainer and rinse them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, kidney beans should be presoaked (presoaking has been found to reduce the raffinose-type oligosaccharides, sugars associated with causing flatulence.) There are two basic methods for presoaking. For each, start by placing the beans in a saucepan with two to three cups of water per cup of beans.
The first method is to boil the beans for two minutes, take pan off the heat, cover and allow to stand for two hours. The alternative method is to simply soak the beans in water for eight hours or overnight, placing the pan in the refrigerator, so the beans will not ferment.
Before cooking the beans, regardless of pre-soaking method, drain the soaking liquid and rinse the beans with clean water.

The Healthiest Way of Cooking Kidney Beans

To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. If any foam develops, simply skim it off during the simmering process.
Kidney beans generally take about one and one-half hours to become tender using this method. They can also be cooked in a pressure cooker where they take about one-half hour to prepare. Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked. Adding them earlier will make the beans tough and greatly increase the cooking time.

How to Enjoy

A Few Quick Serving Ideas
  • Combine cooked kidney beans with black beans and white beans to make a colorful three bean salad.
  • Mix with tomatos 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.

Individual Concerns

Kidney Beans and Purines
Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see "What are purines and in which foods are they found?"
Kidney Beans and Phytohemagglutinin
In raw form, kidney beans can contain excessively high amounts of a potentially toxic substance called phytohemagglutinin. This substance is classified as a lectin glycoprotein, and in sufficiently high amounts it has been shown to disrupt cellular metabolism. The amount of this toxin in beans is usually measured in terms of hemagglutinating units, or hau. In their raw form, red kidney beans can contain 20,000 to 70,000 hau. This number drops down to 200 to 400 hau with fully cooked red beans. White kidney beans start off with about 1/3rd less hemagglutinin than red ones.

Nutritional Profile

Kidney beans are an excellent source of molybdenum. They are a very good source of folate, dietary fiber, and copper. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium, and magnesium.
For an in-depth nutritional profile click here: Kidney beans.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Kidney beans is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Kidney Beans, cooked
1.00 cup
177.00 grams
Calories: 225
GI: low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum132.75 mcg295.023.6excellent
folate230.10 mcg57.54.6very good
fiber11.33 g45.33.6very good
copper0.38 mg42.23.4very good
manganese0.76 mg38.03.0good
phosphorus244.26 mg34.92.8good
protein15.35 g30.72.5good
vitamin B10.28 mg23.31.9good
iron3.93 mg21.81.7good
potassium716.85 mg20.51.6good
magnesium74.34 mg18.61.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Kidney beans