One of the many varieties of beans, kidney beans are distinctive in their shape and color. They derive their name from their shape, similar to a kidney, and they are also red in color (in most cases). Considered a varietal of the common bean, which is scientifically known as Phaseolus vulgaris, kidney beans are most frequently found in chili, a spicy stew, all around the world and is particularly popular in regions of India and throughout Central America. Kidney beans come in various types including white kidney beans, red kidney beans, and lightly speckled kidney beans. You may also find them in striped, mottled, cream, purple and even black varieties.
Kidney Beans Nutrition
Like many other types of beans, kidney beans are densely packed with nutrients that are critical to our health, which explains why they are a staple food in many cultural cuisines. For a relatively low cost, kidney beans can provide significant levels of dietary fiber, folate, phosphorus, copper, protein, iron, magnesium, potassium, molybdenum and vitamin B1. A single cup of these beans represents at least 20% of your daily requirement for these nutrients; for some of these essential minerals and vitamins, it delivers more than 40% of the daily suggestion. The diverse range of nutrients naturally leads to an impressive list of health effects that these beans can provide.
Health Benefits of Kidney Beans
The most notable health benefits of kidney beans include their ability to detoxify the body, improve digestion, lower , lower cholesterol levels, increase muscle mass, prevent diabetes, boost , reduce birth defect risk, stimulate the immune system, aid vision health, promote strong bones, support energy levels and strengthen cognitive health, among others.
The high level of dietary fiber found in kidney beans is great for people looking to control their diabetes or lower its risk. High-fiber foods can regulate the amount of blood sugar and insulin in the body, helping to reduce the dangers of spikes and drops in glucose and stabilize energy levels.
Lower Cholesterol Levels
Another major benefit of the dietary fiber in kidney beans is its ability to lower LDL heartdiseases. By providing a healthy balance to cholesterol, kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.levels and reduce the risk of coronary
Prevent Birth Defects
A single cup of kidney beans provides more than half of the recommended amount of folate in the body. Folic acid’s most notable benefit is that it can reduce the risk of neural tube defects in infants, which makes it a critical nutrient for expecting mothers.
Promote Muscle Growth
Kidney beans are one of the best sources of plant protein that you can add to your diet, as a single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney bean-filled foods are an excellent option.
Boost Immune System
Although the amount of vitamin C is not as high as in other vegetables or fruits, it does contain more than 10% of your daily recommendation in each cup of kidney beans. This can stimulate the immune system and promote the production of white blood cells, which are the body’s first line of defense against foreign pathogens. It is also critical for collagen production and thus helps repair processes throughout the body.
Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health. Vitamin A specifically targets oxidative stress in the retina, helping to prevent the occurrence of macular degeneration and the development of cataracts.
Lower Blood Pressure
1 cup of kidney beans holds approximately 20% of your daily recommended amount of potassium, which is a criticalthat can boost heart health. By reducing the amount of strain on the system and relaxing blood vessels and arteries, potassium helps to lower the risk of heart attack, stroke, and coronary heart disease.
There is an impressive amount of iron in kidney beans, with more than 20% of your daily recommended amount.Iron is a key component in the production of red blood cells, so a diet high in kidney beans will boost circulation and cardiovascular health, while also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.
Increase Bone Mineral Density
The list of minerals found in kidney beans includes phosphorus, magnesium, copper, and manganese, all of which play a role in bone mineral density. Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.
Stimulate Energy Production
Manganese is an easily overlooked mineral but it plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function.This means more accessible energy in the body if you add these beans to your daily or weekly diet.
Lower Cognitive Decline
diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age, particularly if they are at risk of cognitive decline or suffer from high levels of oxidative stress.
The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber is able to stimulate the production of gastric juices and promote constipation and bloating, while also lowering your risk of and ulcers.motion, which keeps the bowels moving normally. Regular consumption of these fiber-rich beans can help prevent symptoms of
May Help Prevent Cancer
Kidney beans are rich in fiber, which is considered an important nutrient when it comes to preventing cancer. A 2018 study by Cancer Prevention Institute of California and Stanford University suggests that bean fiber, beans, and grains help in reducing the risk of hormone receptor‐negative breast cancer.
White kidney beans are also found to be rich in lectin, which shows anti-proliferative properties.
Research also suggests that kidney beans are able to induce apoptosis and hence, increase the death of cancer cells.
Recipes for Kidney Beans
There are countless ways to add kidney beans to your diet but some of the best recipes include kidney bean curry and turkey chili.
Kidney Bean Curry
- 1 onion
- 2 garlic cloves
- 1 tablespoon of vegetable oil
- Fresh coriander leaves
- 1 teaspoon of cumin
- 1 teaspoon of paprika
- 1 can of chopped tomatoes
- 1 can of kidney beans
- Basmati rice
- 2 teaspoons of garam masala
Step 1 – Heat a saucepan, add vegetable oil and sauté sliced onion for 6-8 minutes.
Step 2 – Add the garlic and coriander and cook for 2-3 minutes.
Step 3 – Add the spices and stir thoroughly for 1 minute.
Step 4 – Add the tomatoes and kidney beans and bring the mixture to a boil.
Step 5 – Lower heat and simmer for 15-20 minutes until the curry is thick.
Step 6 – Pour the curry over the cooked basmati rice, serve and enjoy!
- Olive Oil
- 1 Pound of ground turkey
- 1 Can of kidney beans
- 1 Can of crushed tomatoes
- 2 Cloves of garlic
- Chili powder
- Cayenne Pepper
Step 1 – Cook the ground turkey in a pot until browned.
Step 2 – Add the onion and heat until it becomes translucent.
Step 3 – Add 1-2 cups of water to the mixture.
Step 4 – Add all other ingredients, including spices to taste.
Step 5 – Bring the mixture to a boil and then lower to a simmer.
Step 6 – Continue heating for 30-40 minutes on low heat.
Step 7 – Serve hot and enjoy!
Do you see everyone talking about Korean skincare and often think what the hype is about?
Do you come across the 10-step Korean skincare routine on the internet and wonder if it makes sense?
Well, K-beauty has become the new buzz word in skin care products for various reasons. It’s not only popular in Asia but is among the top 10 beauty markets in the world.
Whole grains have been a part of the human diet for tens of thousands of years (1).
But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Here are the top 9 health benefits of eating whole grains.
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.
Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts (2):
- Bran. This is the hard, outer shell. It contains fiber, minerals, and antioxidants.
- Endosperm. The middle layer of the grain is mostly made up of carbs.
- Germ. This inner layer has vitamins, minerals, protein, and plant compounds.
Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion, they’re considered whole grains.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Though enriched refined grains have had some vitamins and minerals added back, they’re still not as healthy or nutritious as the whole versions.
Common varieties of whole grains include:
- brown rice
- whole rye
- wild rice
- wheat berry
Products made from these foods are considered whole grain. These include certain types of bread, pasta, and breakfast cereals.
When you purchase processed whole-grain products, read the ingredient list to make sure they’re made entirely from whole grains, not a mixture of whole and refined grains.
Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar. Seeing “whole grain” on the packaging does not automatically mean that the product is healthy.
SUMMARYWhole grains contain all three parts of the grain. There are many different kinds, including whole wheat and whole corn, oats, brown rice, and quinoa.
Whole grains deliver many important nutrients. These include:
- Fiber. The bran provides most of the fiber in whole grains.
- Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate (3, 4).
- Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese.
- Protein. Whole grains boast several grams of protein per serving.
- Antioxidants. Many compounds in whole grains act as antioxidants. These include phytic acid, lignans, ferulic acid, and sulfur compounds (5).
- Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease. These include polyphenols, stanols, and sterols (6).
The exact amounts of these nutrients depend on the type of grain.
- Fiber: 3 grams
- Manganese: 69% of the Reference Daily Intake (RDI)
- Phosphorous: 15% of the RDI
- Thiamine: 14% of the RDI
- Magnesium: 12% of the RDI
- Copper: 9% of the RDI
- Zinc and iron: 7% of the RDI
SUMMARYWhole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds.
One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide (7).
A review of 10 studies found that three 1-ounce (28-gram) servings of whole grains daily may lower your risk of heart disease by 22% (8).
Researchers concluded that heart-healthy diets should include more whole grains and fewer refined grains.
Most studies lump together different types of whole grains, making it hard to separate the benefits of individual foods.
Still, whole-grain breads and cereals, as well as added bran, have been specifically linked to reduced heart disease risk (8).
SUMMARYEating whole grains may lower your risk of heart disease, especially when they replace refined grains.
Whole grains may also help lower your risk of stroke (10).
In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest (10).
Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.
SUMMARYAs part of a heart-healthy diet, whole grains may help lower your risk of stroke.
Whole grains and products made from them are more filling than refined grains, and research suggests that they may lower your risk of obesity.
Another study reviewing research from 1965 to 2010 found that whole-grain cereal and cereal with added bran were associated with a modestly lower risk of obesity (13).
SUMMARYDecades of research suggest that whole grains are linked to a lower risk of obesity.
Eating whole in place of refined grains may lower your risk of type 2 diabetes (14).
In part, this is because fiber-rich whole grains can also help with weight control and prevent obesity, a risk factor for diabetes (16).
This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity (16).
SUMMARYFiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.
The fiber in whole grains can support healthy digestion in various ways.
First, fiber helps give bulk to stools and lowers your risk of constipation.
SUMMARYDue to their fiber content, whole grains help support healthy digestion by giving bulk to stools and feeding your beneficial gut bacteria.
Inflammation is at the root of many chronic diseases.
Some evidence suggests that whole grains can help reduce inflammation (19).
In one study, women who ate the most whole grains were least likely to die from inflammation-related chronic conditions (20).
What’s more, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products and saw a reduction in inflammatory markers (21).
The results of these and other studies support public health recommendations to replace most refined grains with whole grains (22).
SUMMARYEating whole grains regularly could help lower inflammation, a key factor in many chronic diseases.
Research on whole grains and cancer risk have provided mixed results, though they show promise.
Lastly, other components of whole grains, including phytic acid, phenolic acids, and saponins, may slow the development of cancer (24).
SUMMARYWhole grains may help prevent colorectal cancer, one of the most common types of cancer. Still, research on whole grains’ anticancer effects is mixed.
When your risk of chronic disease is reduced, your risk of dying prematurely also goes down.
In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (28).
The study used data from two large cohort studies, adjusting for other factors likely to influence death rates, such as smoking, body weight, and overall eating patterns.
Results indicated that every 1-ounce (28-gram) serving of whole grains was linked to a 5% lower risk of death (28).
SUMMARYWhole grains are linked to a lower risk of dying prematurely from any cause.
While whole grains are healthy for most people, they may not be appropriate for all people at all times.
Celiac disease and gluten sensitivity
Wheat, barley, and rye contain gluten, a type of protein that some people are intolerant or allergic to.
Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats, and amaranth, are fine for most people with these conditions.
However, some have difficulty tolerating any type of grain and experience digestive distress and other symptoms.
Irritable bowel syndrome
Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can cause symptoms in people with irritable bowel syndrome (IBS), which is very common.
SUMMARYSome people have difficulty tolerating grains. The most well-known issue is gluten, which affects people with gluten allergy, celiac disease, or gluten sensitivity.
You can incorporate whole grains into your diet in many ways.
Perhaps the simplest thing to do is to find whole-grain alternatives to refined grains in your diet.
For instance, if white pasta is a staple in your pantry, replace it with a 100% whole-wheat or other whole-grain pasta. Do the same for breads and cereals.
Be sure to read the ingredient list to see if a product is made from whole grains.
Look for the word “whole” in front of types of grains. If it simply says “wheat” instead of “whole wheat,” it’s not whole.
You can also experiment with new whole grains that you may not have tried before, such as quinoa.
Here are some ideas for adding whole grains to your diet:
- Make a cooked porridge out of oatmeal or other grains.
- Sprinkle toasted buckwheat groats on cereal or yogurt.
- Snack on air-popped popcorn.
- Make polenta out of whole-grain cornmeal.
- Swap out white rice with brown rice, or for a different whole grain like quinoa or farro.
- Add barley to vegetable soups.
- Try using whole-grain flours, such as whole-wheat pastry flour, in baking.
- Use stone-ground corn tortillas rather than white tortillas in tacos.
SUMMARYThere are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start.
Whole grains deliver a variety of health benefits.
Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is particularly true when they replace the refined grains in your diet.
High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye.
For improved health and longevity, consider adding whole grains to your diet every day. Healthy, whole-grain breakfast cereals, such as steel-cut oatmeal, are a popular choice.
The health benefits of lentils include improved digestion, a healthy heart, diabetes control, cancermanagement, weight loss, prevention of anemia, and better electrolytic activity due to potassium. They are a good source of protein and are great for pregnant women. They aid in the prevention of atherosclerosis and in maintaining a healthy nervous system.
What are Lentils?
Lentils are edible pulses or seeds that belong to the legume family. These mostly consist of two halves covered in a husk. Both the seeds are lens-shaped, which is probably why they are named Lens culinaris in Latin. They are also one of the oldest known sources of food, dating back more than 9,000 years.
Lentils can be consumed with or without the husk. Prior to the invention of milling machines, they were eaten with the husk. The husk contains the highest amount of dietary fiber. After the milling process was invented, the husk or skin was removed and the dietary fiber in lentils disappeared.
The popular kinds of lentils include black lentils, red lentils, brown lentils, mung bean, yellow split peas, yellow lentils, macachiados lentils, French green lentils, black-eyed pea, kidney beans, soya beans, and many more varieties. Each country has its own group, which is more or less similar and provides the same benefits.
Lentils with a high protein content are considered an inexpensive source of protein. They are a rich source of essential amino acids like isoleucine and lysine. They are also a good source of vitamins and minerals.such as
Lentils are consumed much more often in Asian countries, particularly India. India has the largest number of vegetarians and lentils can be a substitute for meat in supplying the required protein. One very good way to have lentils is after they have sprouted because they contain methionine and cysteine. These two amino acids are very significant in muscle-building and strengthening of our body. Methionine is an essential amino acid that is supplied through the food, and cysteine is a non-essential amino acid that can then be synthesized.
Nutritional Value of Lentils
Lentils contain the highest amount of protein originating from any plant. The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products. As per the USDA, raw lentils contain manganese, iron, phosphorus, copper, vitamin B1, and potassium.(15-25 grams per 100 grams). They are a good source of dietary fiber and also have a low amount of calories. Other nutritious components found are molybdenum, folate, tryptophan,
Lentils are also another source ofand phenols. Both of these organic chemicals are known to provide health benefits, but the mechanism behind their work is yet to be determined. Often, lentils and meat are compared for their effectiveness and many people vote for meat as the best source of protein. It is true that lentils do not contain all the amino acids, but they do have less fat content when compared with meat.
Health Benefits of Lentils
Lentils, cultivated ever since the advent of early agriculture, have been a part of our diet for quite long now. They provide multiple health benefits, including the following:
Our organs and muscles need a constant supply of protein for repair and growth of the body. Lentils, especially sprouted lentils, contain all the essential amino acids that are needed by our body for good muscle-building and smooth functioning of the body.
A comparative study published in the The American Journal of Clinical Nutrition showed that in the various categories of foods, dietary fiber was found to be high in case of the legume family.sugar levels. Dietary fiber also slows down the rate at which food is absorbed by the blood and thus maintains the sugar level constantly.Lentils, along with beans and peas, belong to the legume family. Dietary fiber filled food such as lentils help in controlling blood
As lentils contain high levels of dietary fiber, they improve digestion if consumed regularly. They also help in easy bowel movements, resulting in decreased constipation. Although lentils tend to cause bloating and gas, consuming soaked or sprouted lentils make it easy for you to digest them.
Lentils, with their negligible amounts of fat, are an ideal source of protein without adding any extra fat to the body, thereby promoting a healthy heart. Lentils contain magnesium and potassium, both of which help in relaxing muscles and lowering the levels.
Research led by Dr. Xu at the Department of Cereal and Foods Sciences in North Dakota, USA showed that the consumption of lentils provides a supply of that decreased the chances of developing . Also, these antioxidants play a role in neutralizing free radicals and thereby preventing cell and gene damage (aging).
Studies conducted by Elvira González De Mejía & Valentin I. Prisecaru at the University of Illinoishave found that plant lectins, a separate type of plant protein originating from foods like lentils, wheat, peanuts, peas, and soybeans have a great influence on cancer cells. Research studies have shown that these lectins cause cytotoxicity and apoptosis, which means that they have great potential to control cancer growth.
Good Source of Folic Acid
Lentils are a good source of vitamin B-complex, such as folate or folic acid. The consumption of folic acid by pregnant women helps in preventing birth defects. According to a study by Susan J Duthie, at the Rowett Research Institute in Aberdeen, UK, a lack of folic acid often results in neural tube defects. Folate, found in lentils, helps in the formation of red blood cells, is good for pregnant women, and plays a key role in maintaining levels. It is also known to be effective against and DNA damage, which may result in cancer.
Research studies suggest that the regular consumption of lentils can help in weight control and increase satiety.
Healthy Nervous System
It was long believed that micronutrients such as vitamins and minerals did not have an effect on the functioning of the brain. However, further research suggested that for the proper functioning of the brain, vitamins and minerals are equally important. According to the research conducted by J.M. Bourre at the Department of Neuro-pharmaco-nutrition at Fernand Widal Hospital in Paris, vitamins and minerals found in lentils are helpful for optimum brain functioning.
High Iron Content
Lentils contain a high amount of iron, which is needed by the body for optimum hemoglobin production. About 36% of the iron of the daily recommended value can come from eating 1 cup (200 grams) of lentils every day.
Improved Electrolytic Activity
Potassium, one of the minerals found in lentils, is regarded as a better substitute for electrolytic activity than sodium. Many diseases have been associated with a high sodium content and a low potassium content in the body. Apart from acting as an electrolyte, potassium is also helpful for the functioning of a number of organs like the heart, brain, and kidney.
Lentils are a good source of many vitamins, including vitamin B3, which plays a significant role in boosting the digestive and nervous systems. Vitamin B3 offers many other benefits, including control and improving the lipid profile.
Side Effects of Lentils
Although lentils are good for your health and are the best alternative for meat, poultry, and fish, they also have a few disadvantages, which include:
Risk of Kidney Stones: Research conducted by Massey et al.Washington State University’s Department of Food Science and Human Nutrition showed that some lentils such as soybeans, soy foods, peanut butter, and refried beans, contain high concentrations of oxalate compounds. These oxalate compounds were responsible for the formation of kidney stones. Therefore, individuals who have kidney stones should stay away from legumes and lentils.at the