Calories in red beans Red kidney beans are one of the common types of beans, as they mainly contain carbohydrates and fiber, they are a good source of protein, and they have several benefits. They support heart health, as they may reduce cholesterol levels in the body, and increase the numbers of beneficial bacteria. And it improves the performance of the intestinal wall, which is why this type of delicious legumes should be added to a healthy diet, and the reference site helps us know health information about red beans and their calories.
red beans
Red kidney beans are considered legumes, as they are one of the types of beans, and their homeland in Central America and Mexico, where they are used in many traditional dishes, they are either eaten well cooked or raw so that red beans are one of the types of healthy legumes that are used in A balanced diet, as beans contain fiber and proteins that help to get rid of excess weight, and their color comes between bright red, dark red or purple, and they are also available in the market canned or in the form of dried beans in tightly closed bags.
calories in red kidney beans
Red kidney beans are considered a low-calorie food, as 100 grams of boiled red beans contains 127 calories, red kidney beans are one of the best sources of vegetable protein, and they are also rich in healthy fibers that control blood sugar levels and promote health. Colon. Red kidney beans are also a good source of many vitamins and minerals such as molybdenum, folate, iron, copper, manganese, and potassium.
Nutritional value of red beans
The nutritional value of red beans must be known after knowing the number of calories in them. When eating 100 grams of red beans, contains many nutrients important to the human body, as follows:
- Nutrients Nutritional value
- water 66.56 grams
- Protein 8.62 g
- Fats 0.5 g
- carbohydrates 22.67 grams
- fiber 7.4 g
- sugars 0.32 g
- Calcium 28 milligrams
- Iron 2.92 milligrams
- magnesium 45 milligrams
- phosphorous 141 milligrams
- potassium 401 milligrams
- Sodium 220 milligrams
- zinc 1.06 milligrams
- copper 0.241 milligrams
- selenium 1.2 mcg
- vitamin C 1.2 milligrams
- Vitamin B1 0.159 milligrams
- Vitamin B2 0.058 milligrams
- Vitamin B3 0.575 milligrams
- Vitamin B6 0.119 milligrams
- folate 129 mcg
Health benefits of red beans
Red beans are considered to contain nutrients such as vitamins, minerals, and beneficial compounds and have many benefits for the human body when eaten, whether raw or cooked, and they will be clarified through the following points:
- Improve blood sugar: Red kidney beans are rich in proteins, fibers, and carbohydrates that contribute well to maintaining a healthy blood sugar level.
- Colon cancer prevention: Eating red beans contributes to a lower risk of colon cancer, as beans contain nutrients that have anti-cancer effects.
- Improve heart health: It contains a low percentage of fat, saturated fat, and protein, which contributes to reducing the risk of heart disease and improving its health.
- Improving cognitive abilities: Red kidney beans are characterized by a high amount of vitamin B1 or thiamine, which helps in the formation of brain cells and improve their proper functioning, as well as improves cognitive functions.
- Strengthen bones: They contain manganese and calcium that help in developing strong bones and thus prevent osteoporosis.
Benefits of red kidney beans for diet
Many studies have proven a relationship between red beans and getting rid of excess weight. It has been found that eating legumes, especially red beans, four times a week leads to more weight loss, but the best way to lose weight are to follow a healthy diet and exercise at the same time. Among the most prominent benefits of red kidney beans for dieting are the following:
- Delaying the absorption of carbohydrates in the digestive system contributes to weight loss.
- Red kidney beans contain antibiotics that help in losing weight.
- The presence of several compounds in cooked red kidney beans makes them an excellent option for losing weight.
- They contain fiber and proteins that contribute to reducing the digestion of starches so that obesity is eliminated.
Red kidney bean side effects
Despite the multiple benefits of red beans, they have some side effects and damage that may lead to poisoning at times, and the most prominent damages that affect human health are the following:
- It causes diarrhea and vomiting when eating raw beans because they contain a toxic substance, which can be eliminated by soaking and cooking them.
- They impede protein absorption, as they contain proteins that stabilize the activity of some digestive enzymes.
- Affect the absorption of nutrients, because they contain phytic acid, which affects the absorption of iron and zinc.
- It causes bloating and gas because it contains insoluble fibers that can be eliminated by soaking for some time.
How to cook red beans
Many delicious and delicious dishes can be prepared with red beans, as it is one of the dishes spread throughout the Arab world, and the most prominent of these dishes are:
Red beans with tomatoes
It is considered one of the most delicious healthy traditional dishes, as it contains many nutritional benefits for the human body, and it can be prepared by adding tomatoes in the Persian way as follows:
- Ingredients: A tablespoon of olive oil.
- Two large diced onions.
- Three cloves of minced garlic.
- A small spoon of salt.
- A teaspoon of cumin.
- ¼ teaspoon cinnamon.
- A glass of fresh orange juice.
- Lemon juice.
- A small package of tomato paste.
- Eight cups of cooked red beans.
- One medium chili pepper, chopped.
- Black pepper to taste.
How to prepare
- Put a little oil in a medium-sized frying pan on the stove.
- Saute the onions for 5 minutes, until they soften and turn golden.
- Add garlic, salt, cumin, cinnamon, and black pepper, then stir for 5 minutes.
- Add orange juice, and lemon juice, mix the ingredients well, then add tomato paste.
- Leave it on low heat for 10 minutes, then add the beans and hot pepper.
- Stir the ingredients over low heat for about 20 minutes, until the mixture dries up a bit, and serve immediately.
red bean salad
Red bean salad is one of the quick recipes that is characterized by its delicious flavor and delicious aroma. It contains many vegetables, as it is rich in many vitamins. The method of preparing it is as follows:
the components
- Medium head of lettuce.
- A cup of boiled corn.
- Put a teaspoon of black pepper.
- A cup of boiled red beans.
- Four tablespoons of mayonnaise and white vinegar.
- A quarter of a teaspoon of icing sugar and salt.
- Triangles of toasted Arabic bread.
How to prepare
- Put the chopped lettuce leaves on a plate, then distribute the beans and corn on it.
- Bring another dish and then prepare the vinaigrette by putting pepper, vinegar, mayonnaise, sugar, and salt.
- Stir the materials for two minutes until a smooth sauce is formed, then distribute the sauce over the bean salad, and serve it with toasted bread.