Are Kidney Beans Bad For You?
Short answer
When thoroughly cooked, kidney beans are not bad for you. They are actually very beneficial, providing protein, fiber and a variety of vitamins and minerals. However, raw kidney beans are toxic—which makes adequate preparation imperative.
Recommended Alternative
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
A variety of the common bean, kidney beans are native to Central America and Mexico, but consumed all over the word. They are a staple in northern India, used in classic creole dishes in Louisiana and stewed in Spain.
The primary reason that kidney beans are so popular is because they are very high in protein—yet low in cost. Kidney beans are the richest source of plant-based protein. Just one cup provides an impressive 15 grams of protein. That’s not quite as much as chicken, which averages about 38 grams per cup of chopped meat. However, if you’re a vegetarian or struggling to make ends meet, kidney beans can provide a good chunk of your daily protein at a fraction of the cost of most meat.
Kidney beans are also rich in fiber. One cup of cooked beans provides approximately 6.4 grams, or about 18% of your daily recommended fiber. And while fiber-rich foods can lead to flatulence and diarrhea for some, the benefits far outweigh the negatives. For instance, the insoluble fiber in kidney beans combines with resistant starch to help clear out the digestive tract, promote positive bacterial growth and improve colon health—which may lead to a reduced risk of colon cancer.
In addition to protein and fibers, vitamins and minerals are also abundant in kidney beans. They are a rich source of iron, which is essential for energy and tissue health. Kidney beans are also high in heart-healthy folate, potassium and magnesium.
But while kidney beans offer a host of health benefits, it’s important to never eat them raw—red kidney beans in particular. They contain hemagglutinin, a dangerous compound that causes clumping amongst red blood cells. So when red kidney beans are eaten raw (and in large quantities), they can lead to serious illness, ranging from mild nausea and abdominal cramping to severe diarrhea and vomiting. However, hemagglutinin is essentially tempered as kidney beans are cooked, so these side effects only occur with raw consumption.
How do you ensure kidney beans are cooked properly? The US Food and Drug Administration makes specific recommendations: boil the beans for 30 minutes. This should help ensure they reach a hot enough temperature to eliminate the toxic effects hemagglutinin. Do not use a slow cooker. Cooking at temperatures below boiling can actually increase the toxicity of kidney beans—they become five times as toxic as they are when eaten raw.
Possible short-term side effects
- flatulence
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diarrhea
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nausea
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vomiting
Ingredients to be aware of
Benefits
- reduces risk of colon cancer
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decreases risk of heart disease
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inexpensive source of protein
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fiber-rich
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high in vitamins and minerals
Our Wellness Pick
(what is this?)
Eden Organic Kidney Beans
- No salt added
- Non-GMO verified
- U.S. grown beans
- Macrobiotic friendly
- Ready to serve
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