I’ve been educating myself on the nutritional benefits of a variety of fruits and vegetables and recently began studying beans and legumes due to the fact that many of them often contain a much greater amount of protein than other veggies.
In addition, I was wondering whether or not kidney beans, in particular, are classified as a kind of legume.
Beans such as kidney beans are included in the category of legumes.
The term “legume” refers to any plant that is cultivated for the purpose of harvesting and consuming the seeds of the plant.
A legume that has been dried out is known as a pulse.
The category of plant foods known as legumes includes kidney beans in addition to other familiar seeds like lentils and pinto beans.
The color of kidney beans is a dark crimson, and their flavor is satisfying.
In particular when it is combined with other ingredients in dishes like soups, bean salads, and chilies.
In this post, I will discuss the advantages of consuming kidney beans, including whether or not you should consume them on a daily basis and whether or not it is feasible to consume an excessive amount of kidney beans.
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Benefits of Eating Kidney Beans
Because it’s common knowledge that fruits and vegetables are great for your health, I was curious about the specific advantages that come from eating kidney beans.
The following are some of the advantages of eating kidney beans, which are based on the nutritional content of kidney beans:
The amount of folate, manganese, thiamine, and copper that may be found in kidney beans fulfills about 20% of the daily required value.
In addition to this, it has a sufficient quantity of both calories and protein.
Therefore, including kidney beans in your diet as part of a healthy eating plan will improve your digestion, and they are a fantastic source of nutrients that help maintain the health of your body.
When compared to other types of legumes, such as soybeans (also known as soya beans) and peas, the calorie and protein content of kidney beans is relatively comparable.
Kidney beans have a much greater proportion of protein when compared to other meals, such as fruits.
Kidney beans are an excellent source of protein; as a result, they are an excellent choice for those who seldom consume meat and fish, as well as those who have taken the decision to become vegetarian or vegan.
There are, however, other types of beans that provide even greater quantities of protein overall.
The following table, which was taken from an article that I published on how healthy legumes are and which illustrates how the nutritious characteristics of the many varieties of legumes that are often found in stores vary from one another, may be found in an article that I authored:
| Per half cup (100g) | Soy beans | Kidney beans | Black beans | Peas |
| Calories | 298 | 215 | 227 | 125 |
| Protein | 28.6g | 13.4g | 15.2g | 8.2g |
| Fiber | 10.3g | 13.6g | 15g | 8.8g |
| Folate | 23% RDI | 23% RDI | 64% RDI | 24% RDI |
| Manganese | 71% RDI | 22% RDI | 38% RDI | 22% RDI |
| Thiamine | – | 20% RDI | 28% RDI | 30% RDI |
| Copper | – | 17% RDI | – | – |
RDI = recommended daily intake (source for data).
As can be seen, there is a not insignificant amount of variation in the quantity of nutrients that are included in the various types of legumes.
And kidney beans are somewhere in the center of the bean spectrum.
Can I Eat Kidney Beans Daily?
The fact that kidney beans are so simple to come across in the form of canned goods makes them not only very tasty but also incredibly handy to consume.
However, is it safe to consume kidney beans on a regular basis?
It is generally considered safe to consume kidney beans on a daily basis.
The primary cause for worry is an excessive consumption of kidney beans in comparison to the consumption of other meals.
This might leave you lacking in some nutrients while providing you with an abundance of others, depending on which ones you look at.
On the other hand, consuming kidney beans on a daily basis is not only acceptable but encouraged given that they are included as part of a well-rounded diet.
As an instance, it is well known that vitamin C is incredibly beneficial to one’s general health.
On the other hand, kidney beans do not contain very much vitamin C. About five percent of your daily vitamin C requirements may be met by eating a half cup of kidney beans.
Therefore, in order to acquire the vitamin C you need in a day from eating kidney beans, you would need to consume around 20 cups of kidney beans, which is something that almost no one could do.
You need to have a look at the numerous nutrients that you need to ingest on a daily basis, such as fiber, protein, and calories, in order to obtain a whole picture of the situation.
After that, you should figure out how much of each you are receiving from the meals that you consume by using a spreadsheet.
After that, you’ll be able to make modifications to the quantities of different sorts of meals that you consume so that you can get the optimal levels.
In general, beans are an excellent food choice for meeting your daily requirements for calories, protein, and fiber.
In addition, a number of additional nutrients with a lower profile, such as thiamine and folate.
Kidney beans and protein
Because of their higher-than-average quantities of protein, beans, and soybeans in particular, stand out among the world of vegetables and fruits as being particularly exceptional.
People who are attempting to put on muscle sometimes struggle with the fact that they need extra sources of protein, such as protein shakes and other similar products, in order to meet their needs.
However, there has been some debate over the components that make up protein shakes.
When it comes to purchasing protein shakes, there are some individuals who believe that the buyer should exercise extreme caution.
It has been shown that processed foods, which are defined as foods that have been cooked, dried, shredded, or crushed into a powder, have less nutrients than the original food.
Therefore, obtaining your protein from natural sources that have been little processed, such as kidney beans, ensures that you will get a greater variety of nutrients and, in my view, is healthier for you in the long run.
However, soy beans and black beans have a higher protein content than kidney beans do, and as a result, they may be a better choice for those looking for a source of protein.
Can You Eat Too Many Red Beans?
Moderation is key when it comes to consuming certain meals and beverages.
For instance, you need to limit the amount of sugary meals that you consume to a reasonable level. Is this also the case with red beans, sometimes known as kidney beans?
It is possible to consume an excessive amount of red beans.
However, this is very improbable since the quantity that you would have to ingest in order for it to become a problem is far more than what an average person could take in a single sitting.
If a person tried to ingest too many red beans before it became problematic, they would probably throw up. This is because they are very toxic.
It’s possible that you’re aware of this already, but the human body is quite incredible.
You will also get indicators that something is not functioning properly.
If you don’t drink enough water or eat enough fruits and vegetables, for instance, you might end up with constipation.
Additionally, getting diarrhea is possible if you consume an excessive amount of a single item.
If you attempt to consume an unhealthy number of red beans, your body won’t let you consume any more of them no matter how hard you try.
In general, beans have a notorious reputation for being gas-producing foods.
Consuming more than around a cup and a half of beans on a daily basis can lead you to produce a significant amount of gas.
Think aloud, for a long time, and quite often.
Especially if you spend a lot of time in meetings or hanging out with friends, this becomes quite problematic.
Is It Okay To Eat Red Beans Everyday?
Because of their adaptability, red beans may be used in a wide variety of cooking preparations, and as a result, you can find yourself eating them on a daily basis.
However, is it safe to consume red beans on a daily basis?
In general, consuming red beans on a daily basis is completely safe so long as the total amount of red beans you consume each day does not exceed roughly four cups.
The reason for this is that ingesting that quantity of red beans would account for roughly half of your daily calorie intake.
This leaves very little space for the nutrients that may be obtained from other meals.
As a consequence of this, there is a good chance that you won’t acquire some of the other nutrients you need, such as vitamin C.
It also means that you may have to give up eating other meals that you like eating from time to time.
In general, a guy needs 2,000 calories per day, whereas a girl needs 2,500 calories per day.
Men need more calories than women do because they have a higher total muscle mass, which results in a higher basal metabolic rate.
About 100 calories are included in a half cup serving.
Therefore, you are only allowed around 10 cups of beans each day.
If you consume more than that, you will be eating an unhealthy amount of calories and will put on an unhealthy amount of body fat.
However, most individuals won’t want to consume more than around one to two cups of beans every day since the flavor may get a little tiresome after a while.
Therefore, it is safe to say that you may consume red beans on a daily basis and eat pretty much as many of them as you want in a single day.
If you are worried that you are consuming an excessive quantity of red beans, you should restrict your intake to no more than two to three cups per day.
Which is better red or white kidney beans?
There are three varieties of kidney beans: white, red, and speckled.
Consequently, I was curious about the similarities and differences between light kidney beans and red kidney beans. What I discovered is as follows.
The nutritional profiles of red kidney beans and white kidney beans are, on the whole, not too different from one another.
Cannellini beans, also known as white kidney beans, have a flavor that is distinct from that of red kidney beans. White kidney beans are also sometimes referred to as cannellini beans.
However, it is a question of one’s own preferences and varies greatly from one individual to the next.
The following table provides a side-by-side comparison of the nutrients that may be found in red kidney beans versus white kidney beans:
| Per half cup (100g) | Red kidney beans | White kidney beans (cannellini beans) |
| Calories | 215 | 242 |
| Protein | 13.4g | 17g |
| Fiber | 13.6g | 11g |
| Folate | 23% RDI | 36% RDI |
| Manganese | 22% RDI | – |
| Thiamine | 20% RDI | 17% RDI |
| Copper | 17% RDI | 55% |
You can see from the table that white kidney beans contain a little more protein and calories than the other varieties.
But there is a marginal reduction in fiber.
The other nutrients, such thiamine and folate, are relatively different from one another.
From a nutritional point of view, neither one is noticeably superior than the other when seen in their whole.
Therefore, the most important factor to take into account is the flavor profile of each option.
FAQs
Which legumes are not beans?
A plant belonging to the Fabaceae family is referred to as a legume. This includes the leaves, stems, and pods of the plant. The edible seed of a legume plant is referred to as a pulse. Peas, beans, and lentils are all examples of pulses. One example of a legume is a pea pod, however the actual pea that is contained inside the pod is the pulse.
Are red beans considered legumes?
Legumes, which include beans, peas, and lentils, are among of the most adaptable and nutrient-dense foods that are commercially accessible. In general, legumes have very little fat and are a good source of fiber, folate, potassium, iron, and magnesium.
Are red kidney beans a vegetable?
Legumes, which refers to a group of vegetables that includes beans, peas, and lentils, are one of the most adaptable and nutrient-dense types of food that can be purchased. Generally speaking, legumes are low in fat, do not contain any cholesterol, and have a high concentration of folic acid, potassium, iron, and magnesium. In addition to that, they provide healthy fats, soluble and insoluble fiber, and protein.
Are kidney beans healthy?
Iron, phosphorus, and potassium may all be found in healthy amounts in red beans, including both the smaller red beans and the darker red kidney beans. In addition to this, they are a fantastic low-fat source of protein as well as dietary fiber.
Can you eat too many kidney beans?
Consuming raw, rehydrated kidney beans, whether on their own or as part of a dish like a salad or casserole, may lead to toxic effects. There have also been instances of kidney beans being hazardous when they are slow-cooked in their raw state in a slow cooker. The symptoms of kidney bean poisoning may be brought on by eating as little as four or five uncooked kidney beans.