Physique Global

Superfood – Kidney Beans

Kidney beans are widely consumed and produced across the globe. These super healthy legumes are an excellent source of thiamin and riboflavin.

Kidney beans are a very good source of vegetarian protein, complex carbs, fiber, vitamins, minerals, antioxidants and are super low in fat content thus making it an ideal food for weight loss and muscle gain.


  • Lowers Cholesterol and Reduces Heart Disease Risk: Research has shown that kidney bean consumption resulted in decreased LDL cholesterol levels without affecting HDL cholesterol. The high soluble content in kidney beans is thought to reduce LDL and increase the excretion of bile acid.
  • Controls Blood Sugar: Kidney beans are one of the best sources of complex carbohydrates and are also rich in fiber. Hence, it acts as a diabetic friendly food item and does not cause a spike in your blood sugar levels.
  • Aids in Weight loss: Thanks to their fiber and abundance of nutrients, kidney beans also help with your waistline.
  • Helps Treat and Prevent Certain Cancers: Kidney beans are strong cancer-fighting foods, and its nutrition has demonstrated defense against several forms of cancer.

Nutritional Value:

Quantity – 1 cup (100g boiled)

Calories – 127

Protein – 9g

Carbohydrates – 23g (out of which 6g fiber and 0.3g sugar)

Fat – 0.5g

Potassium – 405mg

Vitamin B6 – 5% DV


Make sure to cook kidney beans properly before eating them. Raw kidney beans contain a toxin called phytohaemagglutinin and should be soaked and the remaining liquid discarded. This not only reduces the toxin, but brings out the optimal nutritional value and taste from the kidney beans.

Based upon their nutritious composition, kidney beans are a beneficial addition in various diets in order to promote overall health.