Benefits Of Kidney Beans And Recipes

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 light speckled kidney beans. You may also find them in striped, mottled, cream, purple and even black varieties.

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, phosphoruscopper, protein, ironmagnesiumpotassium, 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 blood pressure, lower cholesterol levels, increase muscle mass, prevent diabetes, boost circulation, reduce birth defect risk, stimulate the immune system, aid vision health, promote strong bones, support energy levels and strengthen cognitive health, among others.

Control Diabetes

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 cholesterol levels and reduce the risk of coronary heart diseases. By providing a healthy balance to cholesterol, kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

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.

Eye Care

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 critical vasodilator that can boost heart health. By reducing the amount of strain on the cardiovascular system and relaxing blood vessels and arteries, potassium helps to lower the risk of heart attack, stroke and coronary heart disease.

Boost Circulation

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.

Prevent Alzheimer’s Disease

Neurodegenerative 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.

Improve Digestion

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 peristaltic motion, which keeps the bowels moving normally. Regular consumption of these fiber-rich beans can help prevent symptoms of constipation and bloating, while also lowering your risk of colorectal cancer, hemorrhoids and ulcers.

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


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!

Turkey Chili


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!

Side Effects Of Kidney Beans

Despite the many health benefits of kidney beans, there are some important side effects to consider, including an elevated cancer risk, gastrointestinal problems, and hemagglutinin toxicity.

  • Cancer Risk – Folic acid is an important compound for a number of health issues but an excess of this compound can increase your risk of certain cancers. Eating more than 2-3 cups of these beans on a regular basis will significantly increase your cancer risk, so eat these beans in moderation.
  • Stomach Issues – The high level of fiber in kidney beans will help improve digestion, but an excess of fiber can have adverse effects on the gastrointestinal system, resulting in flatulence, stomach pain, diarrhea, constipation and a higher risk of hemorrhoids.
  • Hemaggluttinin – Kidney beans have a notable amount of hemagglutinin, a compound that can stimulate gastric pain, nausea, diarrhea and vomiting. This is quite rare, and is typically seen in people eating more than 3 cups of these beans per day.

7 Wonderful Lima Beans Benefits

Lima beans are delicious and versatile legume that have a number of important health benefits, including its ability to improve digestion, boost heart health, positively impact energy levels, aid circulation, stimulate growth and repair, defend against chronic illness, and protect against diabetes.

What Are Lima Beans?

Lima beans are some of the most common and beloved legumes on the planet, and while you might know them as butter beans or sieva beans, depending on where you are in the world, they are equally important in terms of your diet, as well as your overall health. The larger varieties of these beans are typically lima beans, while smaller-seeded varieties are sieva beans, but they are actually the same species. These important beans are believed to have been cultivated in South America as long as 4,000 years ago, and then at other times throughout history in North and Central America. This has resulted in these beans being a staple crop for indigenous people, and a relatively easy crop to cultivate, even in harsh conditions. The beans are actually the seeds of this plant, but their large size and dense nutrient profile make them an excellent sustenance crop.

Lima beans can be grown both on bushes or on a vine and can be used as the main protein source, a side dish, and an ingredient in soups, stews, curries, and salads. The wide popularity of beans has made lima beans a globally accessible foodstuff, and when canned, lima beans tend to retain their complete nutrient profile, unlike other vegetables and fruits that undergo a canning process. Lima beans are important sources of dietary fiber, protein, minerals and antioxidant compounds, all of which make them a great addition to your diet. Now, let’s take a closer look at the many health benefits of lima beans.

Health Benefits Of Lima Beans

Lima beans have many health benefits that include:

Heart Health

Lima beans can have a positive impact on human health in a number of ways. Not only are lima beans rich in dietary fiber, which can help scrape cholesterol and eliminate it from the body, but they’re also a good source of magnesiumand folate. Having enough magnesium in the body helps to regulate blood pressure, in a similar way to potassium, by relaxing the blood vessels and reducing strain on the heart, thus preventing strokes and heart attacks. Folate is also associated with lower homocysteine levels, which is good because elevated homocysteine is a telling factor behind coronary heart disease.

Lima beanIncreased Energy Levels

Due to the impressive protein content in lima beans, if you already get enough protein in your diet, the body will store this protein as volatile and easily accessible energy. Lima beans can provide a clean, healthy boost to your cognition and focus as well. The manganese levels in lima beans also help to optimize the energy production process in the body. Finally, the iron content boosts red blood cell circulation, improving oxygenation and increasing energy.

Diabetes Prevention

Lima beans are an excellent way to get your dietary fiber, which is needed by the body for a number of different reasons. In terms of managing diabetes, fiber helps to regulate the uptake of nutrients by the body, and it optimizesblood sugar levels. With a healthy and stable insulin/glucose balance, you are far less likely to experience the dips and peaks in blood sugar, thus preventing the development of diabetes, or managing the symptoms once diagnosed.

Antioxidant Properties

Manganese is a key enzyme cofactor for a number of important substances in the body, namely antioxidant compounds that will seek out free radicals in the body and minimize oxidative stress. Therefore, the high manganese concentration in lima beans makes these legumes a good aid to the immune system and could help to prevent things like cancer, macular degeneration, and many other conditions.

Improved Digestion

Dietary fiber is most well known for its impact on digestion and the gastrointestinal tracts. Dietary fiber helps to bulk up the stool, thus preventing diarrhea, and also stimulating peristaltic motion to move food through the colon. Fiber can also help the gut optimize the nutrient uptake, making sure that we get as much out of our food as possible. Lima beans are incredible sources of fiber – a single cup serves more than 50% of your recommended daily fiber intake – and they can do great things for your digestive health.

The high content of iron found in lima beans makes them very good for the circulatory system. Iron is a necessary component for the production of red blood cells, which can thus increase circulation. When more oxygenated blood gets to the extremities, it can speed healing and repair following an illness or injury, and can also boost energy levels and vitality. Anemia is another name for iron deficiency, and avoiding the weakness, nausea, fatigue, and headachesof that condition is also a good choice by keeping lima beans in your diet.

Growth and Repair

Lima beans contain a significant amount of protein, roughly 1/3 of our daily recommended amount in a single cup, which is important for every single process of the body. Proteins are literally the building blocks of our body, and we require them for everything from cell and tissue development to cognition, bone strength, and energy. If you want to ensure normal growth and development, or are recovering from an injury or illness, boosting your protein levels with lima beans is an effective and vegetarian-friendly option!

Organic Beans is available to purchase at

This article is originally posted on Organic Facts

15 Impressive Benefits Of Brown Rice

Health benefits of brown rice include better functioning of the cardiovascular system, digestive system, brain, and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of LDL cholesterol, stress, mental depression, and skin disorders. High nutritional content in brown rice proves effective in various medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders, and insomnia. It has anti-depressant properties and helps to maintain healthy bones and a strong immune system.

What Is Brown Rice?

Brown rice is an unrefined and unpolished whole grain which is produced by removing the surrounding hull of the rice kernel. Its grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.

Germinated Brown Rice

Germinated brown rice, also known as ‘sprouted brown rice’, is another popular form of brown rice attributing to its high nutritional value. The high nourishing content of the germinated brown rice is due to the presence of gama-aminobutyric acid (GABA). The germinated form can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels of proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesiumpotassiumvitamin Eniacinvitamin B 6, thiamine, and dietary fiber in the brown rice. These nutrients aid in better absorption during digestion and prevent intestinal irritations, inflammations, and allergies. It can be stored in dried form to increase its shelf life without affecting its advanced nutritional worth.

Why Eat Brown Rice?

Most of us are aware of the fact that brown rice is better than white rice. The reason that makes it stand out is the quality and quantity of nutrients it offers. The process of milling that converts brown rice into white rice strips away most of its nutritional value. Brown rice thus retains its immense treasure of healthful constituents. There are many varieties of brown rice available in the market with their unique flavor, aromatic components, and varied concentration of fatty acids.

brown rice

Brown Rice Nutrition Facts

Brown rice is a natural wholesome food rich in essential minerals such as manganeseironzinc, phosphorous, calciumselenium, magnesium, and potassium. Its vitamin wealth includes vitamin B1 (thiamine), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. It is a source of protein and adds a good amount of fiber to our diet. Along with this, it is also a provider of health-supportive vital fatty acids.

Health Benefits Of Brown Rice

Introduction of brown rice in the diet brings tremendous health benefits discussed as under;

Controls Diabetes

Brown rice is beneficial for diabetics and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. A comparative studyconducted in this regard revealed that it is rich in phytic acid, fiber, and essential polyphenols. It is a complex carbohydrate which helps in the slower release of sugar as compared to white rice. The American diabetes association also recommends choosing nutrient-dense brown rice over white rice for diabetics in order to accomplish the requirement of essential vitamins, fiber, and minerals in their diet.

Antioxidant Activity

Brown rice is rich in powerful antioxidants which protect against damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production. A comparative study involving white and brown rice suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heartdiseases.

Prevents Obesity

Brown rice is instrumental in weight control for people combating obesity. It contains manganese which helps synthesize body fats. A study conducted in this regard revealed that the consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme, which helps to elevate the levels of HDL cholesterol in the obese individuals. Another comparative research also advocated the anti-obesity effects of germinated brown rice.

Prevents Alzheimer’s

Germinated brown rice helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid. Sprouted brown rice contains helpful componentswhich help in the inhibition of a harmful enzyme called prolyl endopeptidase, which is associated with Alzheimer’s disease. It is also beneficial for other cerebral disorders such as dementia and amnesia.

Lowers Stress in Lactating Women

Sprouted brown rice is beneficial for the mental health of lactating mothers. An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue. It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves the overall immune defense.

Improves Digestive Health

Brown rice is a helpful staple which can be added to the daily diet for keeping a healthy digestive system. Fiber present in it helps regulate the bowel function and keeps you feeling full. A comparative study investigating the effects of white rice and brown rice during gastric digestion made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity, resulting in better texture retention. Fiber content also brings relief from other conditions such as constipation and colitis.

Boosts Heart Health

Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps to reduce the blockage of arteries due to plaque buildup. This protective action reduces the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard suggested that the tissue surrounding the grain of brown rice contains a component which acts against the endocrine protein angiotensin II, which plays a major role in the development of high blood pressure and atherosclerosis.

Controls Cholesterol Levels

Brown rice is a great option for maintaining healthy levels of cholesterol due to the presence of naturally occurring oils. An investigative study revealed that it possesses hypocholesterolemic qualities, thus regulating cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. Another study conducted revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It also suggested that germinated brown rice extract helps in preventing the rise of liver triglycerides due to excessive alcohol intake due to the presence of gamma-aminobutyric acid.

Prevents Cancer

Brown rice is helpful in the prevention of colon cancerbreast cancer, and leukemia. This beneficial effect can be attributed to the presence of potent antioxidants and high fiber content in it. The fiber content present in brown rice has the ability to bind itself to harmful cancer-causing toxins in the body. This prevents the toxins from attaching to the walls of the colon and helps eliminate them from the body. An investigative study evaluating the chemopreventive properties of brown rice validated that its bran contains essential phenols such as tricin, ferulic acid, and caffeic acid which is present at much lower levels in white rice. These phenolic components are valuable in inhibiting the proliferation of colon and breast cancer cells. Another study revealed the stimulatory effect of germinated brown rice on the induction of apoptosis and its inhibitory effects on the production of leukemia cancer cells. Furthermore, research has also validated the antitumor effects of dietary brown rice brans.brownrice

Boosts Nervous System Functioning

Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain owing to the presence of vitamin B and essential minerals such as manganese and magnesium. These essential minerals balance the activity of calcium in the body and help in the regulation of nerves and muscle tone. This rice also prevents the sudden surge of calcium into the nerve cells and activation of nerve, which aids in keeping the nerves and muscles relaxed and preventing excessive contraction. Vitamin E present in it also plays a vital role in preventing various brain diseases caused due to oxidative damage.

Anti-depressant Properties

Germinated brown rice contains anti-depressant qualities and helps in combating anxiety-related disorders. An investigative study suggested that germinated brown rice contains essential amino acids such as glutamine, glycerin, and GABA. These inhibitory neurotransmitters facilitate a reduction in the allowance of messages associated with anxiety, depression, and stress in the brain, resulting in a relaxed state of well-being.

Relieves Insomnia

Brown rice is helpful in the treatment of insomnia as it is a natural source of the sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.

Boosts Immunity

Brown rice is loaded with significant quantities of vitamins, minerals, and essential phenolic components which help boost the immune system of the body. It nourishes the body, accelerates healing, and enhances its ability to fight infections.

Improves Bone Health

Brown rice is helpful for the maintenance of healthy bones. It is rich in magnesium which, along with calcium, provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.

Culinary Use

Rice is a staple food not just in Asia but across the world. Brown rice is available in many forms such as long grains, which are perfect for stir-fries, salads or pilafs, short grains which have a soft and sticky texture perfect for molds or puddings. Sweet brown rice can be served deliciously for desserts. Brown rice syrup is considered as a sweetener attributing to the presence of nutrients in the brown rice. It gives a sweet, nutty, and buttery flavor to baked goods and hot drinks.

How To Select And Store Brown Rice?

Brown rice contains essential natural oils which have the potential to go stale if stored for too long. It is advisable to check the expiry or ‘use by’ date to ensure freshness. Raw brown rice can be stored for up to six months in an airtight container at room temperature to keep the freshness intact. To extend its shelf life, it can be refrigerated. Cooked brown rice should be stored with caution. Incorrect storage of cooked rice triggers the growth of bacteria called Bacillus cereus which can cause food poisoning irrespective of reheating. It should neither be stored at room temperature and nor reheated more than once.

How to cook brown rice?

Brown rice takes a longer cooking time and requires more water because of its outer fiber coating. For one cup rice, you may use two and a half to three cups of water. Prior soaking of brown rice cuts down the cooking time. Soaked brown rice would take about 35-40 minutes to get ready.

Word of Caution: Brown rice is generally hypoallergenic and does not contain any significant amount of disturbing elements such as purines or oxalates.


Brown rice is a super whole grain which is packed with a high degree of healthy components. It extends its beneficialeffects to many organs including the heart, digestion, brain, bones, muscles, cholesterol, and blood pressure. Brown rice treats skin conditions like psoriasis, promotes healthy skin, and restores hair loss. It has anti-aging qualities attributing to the presence of ferulic acid, an antioxidant which helps in the prevention of skin-aging. Brown rice is rich in folate which is essential during pregnancy for healthy growth of the fetus. Small portions of brown rice are also recommended for patients suffering from candida infections attributing to its richness in digestive enzymes which is apt for a weakened digestive system. It tones up the body and mind and helps combat general weakness and deficits in the body.

Organic Brown Rice is available to purchase at

This article is originally posted on Organic Facts