Kidney Bean - Rajma
Organically and naturally gown Kidney Bean Rajma from the pristine hills of Uttarakhand farms.
Kidney beans are a low-calorie food that provides a healthy dose of complex carbohydrates. There are three types of carbohydrate in kidney beans.
Most of the carbohydrate in kidney beans come from starch. Starches provide the body with quick energy. Kidney beans also have a small amount of naturally occurring sugar.
The remainder of the carbs in kidney beans are fiber (more than 6 grams in a half-cup serving). Fiber helps to stabilize blood sugar, boost satiety, and improve digestive health.2
Kidney beans have a glycemic index (GI) of about 24.3 As a reference, foods with a GI of 55 or below are considered low glycemic foods. The glycemic load of a 100-gram serving of kidney beans is about 9. Glycemic load takes the serving size of food into account when estimating the food's effect on blood sugar, and a glycemic load of less than 10 is thought to have little effect on blood glucose response.
There is less than one gram of fat in a half-cup serving of kidney beans, which makes them a naturally low-fat food. Most of that small amount of fat is healthy polyunsaturated and monounsaturated fat.
Each half-cup serving of kidney beans provides nearly 8 grams of plant protein. For this reason, many vegans and vegetarians use kidney beans or other types of legumes to boost their protein intake.
However, kidney beans are not a complete protein. Complete proteins provide all of the essential amino acids that cannot be made by the body and therefore must be consumed in the diet. You'll also need to be sure to eat whole grains or seeds in order to get all essential amino acids.
Vitamins and Minerals
A 100-gram (just over half a cup) serving of cooked kidney beans contains 33% of your daily needs of folate. This B vitamin helps boost red blood cell production and provides other health benefits. The same serving also provides thiamin (11% of your daily needs) and smaller amounts of vitamin K (10%), vitamin B6 (6%), vitamin C, riboflavin, niacin, and pantothenic acid.
Minerals in kidney beans include phosphorus (14%) and manganese (22%), a vitamin that regulates the nervous system and improves brain and bone health. You'll also benefit from copper (11%), potassium (12%), magnesium (10%), and iron (12%).
Legumes, including kidney beans, have been studied by nutrition researchers for years. They are commonly consumed, inexpensive, and widely grown around the world. Research suggests that increasing your intake of beans provides certain health benefits.4
Aids Healthy Weight Management
An evaluation of the nutritional value of legumes published in Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and the metabolic syndrome."5 Study authors suggest replacing high-calorie, high-fat meaty foods (such as burgers and sausage) with beans, or combining a smaller portion of meat with legumes when cooking these foods in order to reduce fat and calorie content.
A review published by the Canadian Medical Association Journal found that including beans in your diet helps to lower LDL cholesterol (also called "bad" cholesterol).6
Improves Blood Sugar Control
Another review of studies found that increasing intake of beans, peas, and lentils can help people with and without diabetes improve long-term glycemic control in their diets
|% Daily Value*|
|Total Fat 0.5 g||0%|
|Saturated fat 0.1 g||0%|
|Polyunsaturated fat 0.3 g|
|Monounsaturated fat 0 g|
|Cholesterol 0 mg||0%|
|Sodium 1 mg||0%|
|Potassium 405 mg||11%|
|Total Carbohydrate 23 g||7%|
|Dietary fiber 6 g||24%|
|Sugar 0.3 g|
|Protein 9 g||18%|
|Vitamin A||0%||Vitamin C||2%|
|Vitamin D||0%||Vitamin B-6||5%|
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