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Healthy Body with the Benefits of Red Beans

Red beans are often used as ingredients for making food, such as soup, and as a complement to desserts. However, the benefits of red beans are not only limited to food. Furthermore, red beans are also able to provide various health benefits for the body.

Red beans contain a variety of nutrients needed by the body, such as protein, carbohydrates, fiber, antioxidants, vitamin C, vitamin B, folate, and minerals including potassium, magnesium, calcium, phosphorus, iron, and zinc.

Eating red beans regularly can reduce the risk of various dangerous diseases, such as heart disease and diabetes. Red beans can also help you get the ideal body weight.

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Benefits of Red Beans

The following are the various benefits of kidney beans that you need to know and it's a pity to miss:

1. Maintain heart health

Love your heart by routinely consuming red beans. In 200 grams of red beans, it contains at least 46 grams of fiber, more than the amount of fiber you need per day, which is between 25-30 grams. Fiber is an important intake in maintaining heart health.

Red beans also contain potassium which is good for your heart. Potassium can help your heartbeat normally if you have problems with the heart rhythm. In addition, potassium can also help reduce high blood pressure.

The recommended amount of potassium per day is 4700 mg. Whereas in 180 grams of red beans there is around 2500 mg of potassium. This number has met 72 percent of daily potassium needs.

2. Control blood sugar

Even though it is small, it turns out that red beans are very good food for diabetics. Research shows that red beans are rich in fiber and protein, and have a low glycemic index, can help diabetics to control blood sugar levels, prevent metabolic diseases, and help the effectiveness of insulin in the body. Diabetics are advised to consume canned red beans without sodium (salt) or boiled red beans every week.

Read Also : How to Reduce Blood Sugar With Healthy Habits

3. Meet the nutritional needs of pregnant women

Red beans are also good for consumption during pregnancy because they contain essential nutrients for the health of the mother and fetus, such as protein, folic acid, and iron. When pregnant, women need more iron and folic acid. Both of these nutrients are needed for infant and placental growth. During pregnancy, a woman will also experience an increase in the number of blood cells in the body, so more iron is needed to form new blood cells to ensure adequate oxygen in the body and fetus.

Iron deficiency during pregnancy can cause babies to be born prematurely or born with low body weight, pregnant women experience anemia, mood disorders, or even depression.

4. Lose weight

In order to get the ideal body weight, it is not uncommon for people to go on a diet in an unhealthy way. A healthy and correct diet is to fulfill a variety of nutrients the body needs, including protein and fiber, pay attention to the number of calories consumed, and avoid consumption of saturated fats and sugar.

Red beans can meet the healthy diet. Because red beans contain insoluble fiber that can facilitate digestion while preventing constipation, as well as proteins needed for tissue repair.

5. Prevent the growth of cancer cells

Red beans not only contain fiber that is good for heart health, but also antioxidants that can prevent the growth of cancer cells. Studies show that consuming enough fiber and antioxidants that can be obtained from kidney beans can reduce the risk of getting cancer.

6. Helps Lower Cholesterol Levels

In several studies, simultaneous results were obtained which stated that consumption of red beans can help reduce LDL cholesterol levels without affecting HDL cholesterol levels.

According to the researchers, the benefits of red beans are present thanks to the fermentation process of soluble red beans in the colon which produces butyric acid and propionate which can inhibit the synthesis of hepatic cholesterol so as to reduce LDL cholesterol levels circulating in the blood.

7. Maturation of Red Blood Cells

Nutrition in red beans is useful for the synthesis of DNA and RNA, which plays a role in decreasing homocysteine levels in the arteries so that it can reduce the risk of heart disease.

8. Counteracting Free Radicals

Free radicals formed from the results of metabolic reactions in cells can trigger cancer. To prevent these adverse effects, we can consume red beans regularly.

Red beans are rich in antioxidant compounds that are anti-cancer so they can detoxify these free radicals and reduce the risk of cancer and various other chronic diseases.

Read Also : Antioxidants as weapons against free radicals

9. Preventing the onset of Rheumatoid Arthritis

Copper minerals in red beans help reduce the incidence of various diseases due to inflammation such as rheumatoid arthritis or what we call rheumatism.

The presence of copper minerals in the body is also needed to promote certain enzymatic activities and maintain the elasticity of ligaments, joints and blood vessels.

10. Maintain Skin Health

Having healthy skin and always looking young is certainly a dream of many people, especially for women. Now, in order to realize this dream, try to routinely consume red beans every day.

Red beans play a role in maintaining amino acid metabolism, gluconeogenesis, synthesis of neurotransmitters, synthesis of histamine, fatty acids, lipids and hemoglobin synthesis which all have a large contribution to skin health.

Moreover, red beans are rich in antioxidant compounds and include sources of flavonoids that act to prevent cell damage, protect the skin and body from health problems due to the consumption of unhealthy foods and act as anti-aging so the skin will always look youthful.

How to use the right red beans

Although good for health, red beans can cause gas in the intestine. In raw conditions, red beans also contain poisons that can be harmful to the body.

Therefore, it is necessary to do several stages of processing so that angry beans can be consumed safely. Among them is to boil the beans to boil slowly until soft. You can also soak the red beans first and replace the soaking water several times before cooking. Avoid using soaked water to boil beans.

Are there Side Effects from Red Beans?

The side effects caused by kidney beans occur because of the consumption of raw red beans or because the processing is not perfect.

Natural toxins in red beans called phytohaemagglutinin can trigger poisoning symptoms such as nausea, vomiting, dizziness, diarrhea to extreme abdominal pain. Even so, processing red beans in the right way, generally will not cause any side effects.

After knowing the various benefits of red beans that you can get, start putting red beans in your daily diet. You can process it into soup, drink, or mix it into a salad.



1. United States Department of Agriculture Agricultural Research Service USDA (2018). Basic Report: 16032, Beans, kidney, red, mature seeds, raw. 

2. Stibich, M. Verywell Fit (2017). The Anti-Aging Benefits of Beans.

3. Swalin, R. Health. 9 Reasons You Should Eat More Beans.

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