Are kidney beans good for you?

Native to Central America and Mexico, this kidney-shaped variety of common bean is available in a variety of sizes and colours, including red, white, black and purple.

What is the difference between red and white kidney beans?

Red and white beans differ in flavour, texture and fibre content. Red varieties have an earthy flavour and firm texture which means they hold their shape, even after lengthy cooking. White kidney beans are milder, with a creamier texture, and are reported to have a higher fibre content. The skins of the red variety get their colour from compounds called anthocyanins, which have valuable protective properties.

What are the health benefits of kidney beans?

1. Nutrient-rich
2. Valuable plant source of protein
3. Contains slow-releasing carbs
4. Rich in protective plant compounds
5. Gut-healthy
6. May support healthy bowel movements
7. May help manage cholesterol levels
8. May help stabilise blood sugar levels
9. May lower blood pressure
10. May reduce cardiovascular disease risk
11. May support weight management
12. May support bone health

Discover our full range of health benefit guides including why you should eat more beans and pulses, and check out some of our favourite recipes like our burnt aubergine veggie chilli and our Mexican bean burgers with lime yogurt salsa.

Nutritional profile of kidney beans

An 80g portion of kidney beans (canned) provides:

• 74 kcals/313 kJ
• 5.5g protein
• 0.5g fat
• 12.6g carbohydrates
• 6.6g fibre
• 12mcg folate

Three tablespoons or 80g (cooked weight) of kidney beans counts as one of your five-a-day – but only one, regardless of how much you eat. This is because, although beans have a lot going for them, they generally contain a less diverse range of vitamins and minerals than other fruit and vegetables.

What are the top health benefits of kidney beans?

1. Nutrient-rich

Kidney beans are a useful source of a number of vitamins and minerals including folate, iron, manganese, potassium, molybdenum and copper.

2. Valuable plant source of protein

Often mistakenly described as an ‘incomplete protein’, beans contain all the essential amino acids we need for growth and repair, only some are at lower levels. This isn’t a problem when included as part of a varied, balanced diet. As such, kidney beans make a valuable contribution to a plant-focused diet.

3. Contain slow-releasing carbs

Kidney beans have a relatively high proportion (30-40%) of the starch amylose. This starch takes longer to digest and as such provides slow-releasing energy, helping you stay fuller for longer.

4. Rich in protective plant compounds

Kidney beans contain plant compounds called polyphenols that help reduce cellular damage caused by oxidative stress and inflammation. An example of these compounds are anthocyanins, which give red kidney beans their distinctive colour.

5. Gut-healthy

Kidney beans are rich in fibre and contain resistant starch, which is used as a food source by the beneficial bacteria that live in our gut, helping them thrive and increase in number and diversity. The fermentation of these various fibres leads to the production of beneficial short-chain fatty acids, which may improve colon health and reduce inflammatory processes such as colitis in the gut.

6. May support healthy bowel function

Much of the fibre in kidney beans is soluble fibre. This type of fibre is gentler on the gut and promotes healthy bowel habits by absorbing water, forming a gel-like substance and softening the stool, making it is easier to pass.

7. May help manage cholesterol

The soluble fibre in kidney beans aids in binding and removing cholesterol from the body. Therefore, including beans regularly in the diet may help manage total cholesterol, and more specifically LDL or ‘bad’ cholesterol.

8. May help stabilise blood sugar levels

The fibre, protein and type of starch (amylose) in kidney beans contribute to their low glycaemic index, making them a useful dietary inclusion for those looking to stabilise blood sugar levels and manage diabetes.

9. May lower blood pressure

A useful source of magnesium and potassium, kidney beans may help manage blood pressure.

10. May reduce cardiovascular disease risk

Regularly consuming beans can improve vascular function and reduce cardiovascular risk; dark-coloured beans, such as red kidney beans, seem to be particularly beneficial in this regard.

11. May support weight management

Eating foods that are rich in protein and fibre, including resistant starch, may help you consume fewer calories and assist with weight control. This is because these foods can improve our sense of fullness, while balancing blood sugar levels and fat accumulation. White kidney beans are thought to be especially useful in this regard.

12. May support bone health

Being a source of key nutrients like magnesium, kidney beans make a valuable contribution to bone health; this is especially relevant to women in midlife and those at risk of osteopenia and osteoporosis.

So, are kidney beans good for you?

Kidney beans are a nutritious and budget-friendly ingredient to include regularly in a balanced, varied diet. However, you should be aware that raw or undercooked kidney beans contain high levels of phyto-haemagglutinin, a compound that can cause severe nausea, vomiting and diarrhoea – so it’s important to prepare and cook your kidney beans correctly. Ideally, soak dried beans for at least 5 hours, discard the water and boil the beans for at least 10-30 minutes. Canned kidney beans are pre-cooked and safe to eat without further heating.

All beans and pulses contain ‘anti-nutrient’ compounds, including phytates and tannins. These are so called because they inhibit our absorption of certain nutrients including minerals, like iron and zinc. Canned kidney beans however – as well as being convenient to use and affordable – have the advantage of reducing levels of these anti-nutrients. In terms of protein, fibre and fat, there’s little nutritional difference between the dried kidney beans you need to soak and cook yourself and the canned varieties.

For those at risk of allergy, it is worth bearing in mind that one of the most extensively studied proteins in kidney beans (phaseolin), can cause allergic reactions in some people.

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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.