Kidney Beans for the Family

In a previous post, I looked at the Cannellini Bean and I was surprised to see how few persons knew about that bean, let alone ate it before. It was, however, pleasing to see people saying they will give it a try. I also shared the results from a study about the benefits of plant-based foods for diabetics and for the non-diabetic. I always hasten to add, that we are aiming to prevent diabetes in general, whilst those of us with the illness are helped with changes we can make to be healed.

Today, I will share with you, some health benefits of a more popular bean, the kidney beans. These beans got their names from the shape they have. Yes, they look like the kidneys in your body.

Human Kidneys

Flavorful Poor Mans’ Meat

It’s interesting to note that this bean was many times mentioned as the poor mans’ “meat.” Hence, we already know that it is economical to use in our recipes. Times have become tougher financially, and so I would like to share the benefits and later a recipe of an affordable, filling and highly nutritious plant protein.

When I get around to sharing the recipes, you will see that the kidney beans are versatile in the culinary arena, because they absorb the spices and seasonings they are cooked in and so you can be creative with these beans.

Glycemic Index-How Low?

A good news for diabetics is that kidney beans are extremely low on the glycemic index. It is only 9 on the index. Let me remind you that persons with diabetes and those needing to lose weight, needs to eat foods which are at the lower end of the glycemic index. Yes, this is great and encouraging news.

Here are some varieties of the kidney bean:

White kidney beans
White kidney beans
Dark red kidney beans
Dark red kidney beans

A variety of beans

A variety of beans

Kidney Beans Nutrition

Please see below for a list of nutrition facts for 1 cup boiled kidney beans:

  • Calories – approximately 225
  • Protein – 15.3 g
  • Carbohydrates – 40.4 g
  • Water – 67%
  • Sugar – 0.6 g
  • Fiber – 11.3 g
  • Monounsaturated fat – 0.07 g
  • Polyunsaturated fat – 0.49 g
  • Saturated fat -0 .13 g
  • Omega-3 – 0.3 g
  • Omega-6 – 0.19 g

Health Benefits of Kidney Beans

Healthy lifestyle reminder

  1. Moderates blood sugar level due to the high, healthy fiber content (it is a slow release carbohydrate which does not spike blood glucose above norms, like other foods). This book offers more help to lower your blood glucose naturally Click Here!
  2. Promotes colon health due to the fiber content
  3. Help in weight management because of the resistant starch (resistant starch does not get digested, but has many health benefits)
  4. Colon cancer risk is significantly reduced
  5. Blood coagulation because of the presence of Vitamin K1
  6. Heart Health because of the presence of potassium
  7. It replenishes your iron level and so gives you more energy
  8. It is a memory booster due to the Thiamin

Caution when Eating Kidney Beans

Please note that kidney beans can be toxic, if not well cooked. This is due to the protein called lectin. Cooking your beans until they are soft will ensure that toxicity does not occur. Please do not allow fear to cripple you.

There are other foods which will harm us if not properly cooked. Some foods must be kept at a certain temperature, or they too will harm us too. Let us educate ourselves, resist fear and do the correct things for a healthier, happier life.


Kidney beans are a great source of fiber, protein, carbohydrate, which is gradually and slowly digested, and a ton of vitamins and minerals. The health benefits range from blood glucose control, weight management, heart health, colon cancer protection and blood coagulation. Eating beans are filling and will also give you more energy.

They are also economical to cook and will take the flavor of whatever they are combined with, making kidney beans a wonderful, versatile option for any meal. Let us embrace eating more plant-based foods, especially those of us with diabetes, to ensure that we control this life-threatening illness and protect our loved ones from an illness which can be so easily controlled/prevented for the most parts.

Please stay tuned for some recipes using the kidney beans. Until then, I encourage you to do some research of your own and feel free to share your comments in the box below.

Please take some time to read the Medical Disclaimer

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  1. // Reply

    Hi there,

    This is one of the best posts on healthy eating…I honestly didn’t think Kidney beans are a great source of fiber, protein and carbohydrates. This is a great post indeed and thanks for sharing with us.

    All the best!

    1. // Reply

      Peter, your words are kind and I thank you. Yes, there is so much that we can get from kidney beans. I hope you bought your kidney beans you are patiently awaiting the recipe. Stay tuned.

  2. // Reply

    Well you learn more about things every day and kidney beans are no different. This was a really informative post and it taught me a lot about the humble bean. Yes I would definitely recommend them for weight loss but never knew about the blood glucose control. Did not know they help that!!!

    1. // Reply

      Simon, I am happy I was able to facilitate your learning today. I invite you to keep visiting for updates. All the best.

  3. // Reply

    Are kidney beans that much different from other beans? I always figured a bean is a bean and for the most part they have similar nutritional values

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