Kidney Beans and Other Mature Raw Beans: A Nutritional Overview
Beans, including kidney beans and other mature seeds, are an essential part of a balanced diet, offering an array of benefits from their rich nutrient profile. These beans are not only packed with high-quality protein but also provide an abundance of dietary fiber, essential minerals, and various vitamins, making them an excellent choice for individuals looking to boost their health through plant-based foods.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 333 kcal |
| Protein | 23.58 g |
| Total Fat | 0.83 g |
| Saturated Fat | 0.12 g |
| Carbohydrates | 60.01 g |
| Dietary Fiber | 24.9 g |
| Sugars | 2.23 g |
| Calcium | 143 mg |
| Iron | 8.2 mg |
| Magnesium | 140 mg |
| Phosphorus | 407 mg |
| Potassium | 1406 mg |
| Sodium | 24 mg |
| Zinc | 2.79 mg |
| Copper | 0.958 mcg |
| Manganese | 1.021 mg |
| Selenium | 3.2 mcg |
| Vitamin C | 4.5 mg |
| Thiamine (Vitamin B1) | 0.529 mg |
| Riboflavin (Vitamin B2) | 0.219 mg |
| Niacin (Vitamin B3) | 2.06 mg |
| Vitamin B6 | 0.397 mg |
| Folate | 394 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.22 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Beans
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High in Protein: Kidney beans and similar varieties are an excellent plant-based source of protein, containing a significant 23.58 grams per 100g serving. This makes them ideal for vegetarians, vegans, or anyone looking to increase their protein intake.
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Rich in Fiber: With 24.9 grams of fiber, these beans contribute to digestive health, helping to maintain regular bowel movements and support a healthy gut microbiome.
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Packed with Minerals: Beans provide a wide range of essential minerals, including iron, calcium, magnesium, potassium, and zinc. These nutrients are crucial for maintaining bone health, supporting muscle function, and promoting a healthy immune system.
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Complex Carbohydrates: Kidney beans and other varieties are rich in complex carbohydrates, offering a slow-release source of energy that helps maintain stable blood sugar levels throughout the day. The 60.01 grams of carbohydrates per serving, along with their high fiber content, contribute to a steady energy supply.
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B Vitamins: These beans are a good source of several B vitamins, including thiamine, riboflavin, niacin, and vitamin B6. These vitamins play a key role in energy metabolism, nerve function, and red blood cell production.
Dietary Preferences & Allergen Information
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Suitable for Vegetarians and Vegans: Kidney beans and other mature beans are an excellent choice for plant-based diets, providing the necessary protein and nutrients that vegetarians and vegans may need.
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Gluten-Free: Beans are naturally gluten-free, making them a safe choice for individuals with celiac disease or gluten sensitivities.
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Allergen Information: Kidney beans are generally safe for most individuals but should be cooked properly to avoid lectins, which are toxic if consumed raw or undercooked. Always ensure that beans are cooked thoroughly to ensure their safety and digestibility.
Conclusion
Incorporating kidney beans and other mature beans into your diet can offer numerous health benefits, from providing a high source of protein and fiber to delivering essential vitamins and minerals. Whether included in salads, stews, or soups, these beans make for a versatile and nutritious addition to a balanced diet. Their ability to contribute to digestive health, regulate blood sugar, and provide long-lasting energy makes them a valuable ingredient in a healthy, plant-based lifestyle. Always remember to cook beans thoroughly to enjoy their full nutritional potential and prevent any adverse effects.
