Are you looking for a nutritious and filling food option? One 16 oz can of drained, cooked dry red kidney beans (with fat added in cooking) contains approximately 550 calories. But, there's more to these beans than just their calorie count!
Red kidney beans are a great source of plant-based protein, fiber, and a range of vitamins and minerals. Just one cup of cooked beans provides 15 grams of protein, 13 grams of fiber, and around 5-10% of your daily requirements for iron, thiamin, magnesium, and potassium.
In this article, we'll explore some of the nutritional benefits of red kidney beans, how to cook them with added fat, and some tips for buying and storing them.
Cooked red kidney beans are a nutrient-dense food. They contain a good amount of plant-based protein, fiber, and several essential vitamins and minerals. When you add fat during cooking, you're also increasing the calorie count. For example, one cup of cooked red kidney beans with added fat contains around 300 calories, which is still a healthy option for a meal or snack. Here's a breakdown of the nutritional information for one cup (177g) of cooked red kidney beans with fat added:
How to Cook Dry Red Kidney Beans with Added Fat
It's easy to cook dried red kidney beans at home, and adding fat can make them even more flavorful and filling. Here's a simple recipe for cooking dry red kidney beans:
Benefits of Eating Red Kidney Beans
Red kidney beans are a versatile and nutritious addition to your diet. Some of the benefits of eating them include:
Different Ways to Use Cooked Red Kidney Beans
With their earthy flavor and hearty texture, red kidney beans can be used in a variety of dishes. Here are some ways you can incorporate them into your meals:
How Red Kidney Beans with Fat Added Affect Blood Sugar Levels
Adding fat to red kidney beans can affect how quickly your body absorbs the carbohydrates in them. While the beans themselves have a relatively low glycemic index (meaning they don't spike blood sugar levels), adding fat to them can actually lower the glycemic response even more. This means that they may be a good option for people with diabetes, or anyone looking to regulate their blood sugar levels.
Tips for Buying and Storing Dry Red Kidney Beans
When buying dried red kidney beans, look for ones that are uniform in color and size, and free of cracks or holes. Avoid any that have a dull exterior or flaky texture, as this can be a sign of age or poor storage. Store dried red kidney beans in an airtight container in a cool, dry place. They can last up to a year if stored properly. Before cooking, rinse the beans and soak them overnight to reduce cooking time and make them easier to digest.
Risk of Overconsumption of Red Kidney Beans
While red kidney beans are a nutritious and filling food, overconsumption can lead to some negative side effects. Raw or undercooked beans contain a toxin called phytohaemagglutinin, which can cause food poisoning. To avoid this, make sure to fully cook the beans before eating them. Also, be cautious about eating large amounts of beans in one sitting. They contain oligosaccharides, which can cause gas and bloating in some people.
Comparing Cooked Red Kidney Beans with Other Legumes
Red kidney beans aren't the only legumes out there! Here's how they stack up against some other common types of beans and lentils:
Red Kidney Beans and Weight Loss
If you're looking to lose weight or maintain a healthy weight, red kidney beans can be a great choice. They're low in fat and high in protein and fiber, which can keep you feeling full and satisfied for longer periods of time. In fact, research suggests that a diet rich in legumes like red kidney beans may lead to weight loss and improvements in body composition.
Recipes to Try with Cooked Red Kidney Beans
Ready to start cooking with red kidney beans? Here are some recipes to try:
Red kidney beans are a nutritious and filling food, and adding fat during cooking can make them even more flavorful and satisfying.
FAQs About Cooked Dry Red Kidney Beans
1. How many servings does a 16 oz can of cooked dry red kidney beans yield?
One 16 oz can of cooked dry red kidney beans yields about 3 to 3.5 servings.
2. How many calories are in a 16 oz can of cooked dry red kidney beans?
One 16 oz can of cooked dry red kidney beans contains approximately 550 calories.
3. What is the nutritional value of cooked dry red kidney beans?
Cooked dry red kidney beans are a good source of protein, fiber, iron, and many other nutrients. They are also low in fat and cholesterol-free.
4. How should I store cooked dry red kidney beans?
Cooked dry red kidney beans should be stored in an airtight container in the refrigerator and consumed within 3 to 4 days. They can also be frozen for up to 3 months.
5. Are there any precautions I should take when cooking dry red kidney beans?
Yes, there are. Dry red kidney beans contain a toxin called phytohemagglutinin which can cause stomach cramps, diarrhea, and vomiting if they are not cooked properly. To avoid this, it is important to soak the beans overnight and then cook them for at least 30 minutes before consuming.