If you're looking for a high-protein, low-fat food to include in your diet, look no further than 1 cup of Royal Red Kidney Beans (with salt, cooked, boiled). With just 218 calories per serving, kidney beans are a great choice for those who want to eat well and maintain a healthy weight.

Not only are kidney beans a great source of protein, but they are also high in fiber, which can help to keep you feeling full and satisfied after a meal. Additionally, they are low in fat, making them a great choice for those watching their calorie intake. Kidney beans are also rich in iron, which is important for maintaining healthy blood cells and preventing anemia.

In this article, we'll explore some of the other benefits of kidney beans and how they can be used in a variety of dishes. We'll also share some tips for preparing and cooking kidney beans to make the most of this versatile ingredient.

Rich Source of Protein

As previously mentioned, kidney beans are a great source of protein, with 15 grams per cup. This makes them an excellent choice for vegetarians and vegans, who may struggle to get enough protein in their diets. Protein is an essential macronutrient that is important for building and repairing tissues in the body. It is also important for maintaining muscle mass and promoting satiety. By incorporating kidney beans into your diet, you can help to ensure that you are getting enough protein to support your overall health and wellness.

High in Fiber

In addition to being a great source of protein, kidney beans are also high in fiber, with 13 grams per cup. This makes them a great choice for those looking to improve their digestive health and maintain a healthy weight. Fiber is an important nutrient that helps to keep the digestive system running smoothly. It also helps to keep you feeling full and satisfied after a meal, which can help to prevent overeating and promote weight loss. By adding kidney beans to your diet, you can help to improve your fiber intake and support your overall health and wellness.

Low in Fat

One of the great things about kidney beans is that they are low in fat, with just 0.9 grams per cup. This makes them a great choice for those looking to maintain a healthy weight and reduce their overall fat intake. While fat is an important nutrient that helps to support a range of bodily functions, it is also calorie-dense and can contribute to weight gain if consumed in excess. By choosing kidney beans as a low-fat source of protein and fiber, you can help to maintain a healthy weight and support your overall health and wellness.

Rich in Iron

Another key nutrient found in kidney beans is iron, with 3.9 milligrams per cup. Iron is an essential mineral that is important for maintaining healthy blood cells and preventing anemia. Anemia is a common condition characterized by low levels of red blood cells. Symptoms can include fatigue, weakness, and shortness of breath. By incorporating kidney beans into your diet, you can help to increase your iron intake and support healthy blood cell production.

May Help Lower Cholesterol

Research suggests that including kidney beans in your diet may help to lower cholesterol levels and reduce your risk of heart disease. This may be due to the fact that kidney beans are high in soluble fiber, which helps to bind to cholesterol and remove it from the body. By adding kidney beans to your diet, you can help to support your heart health and lower your risk of chronic disease.

Good for Digestive Health

Kidney beans are also good for digestive health, thanks to their high fiber content. Fiber helps to promote regular bowel movements and prevent constipation. Additionally, kidney beans contain resistant starch, which is a type of carbohydrate that is not digested in the small intestine. Instead, it moves to the large intestine, where it is fermented by bacteria and used to produce short-chain fatty acids, which have been linked to a range of health benefits, including improved colon health. By incorporating kidney beans into your diet, you can help to promote healthy digestion and support overall gut health.

May Help Regulate Blood Sugar

Research suggests that kidney beans may also help to regulate blood sugar levels, making them a great choice for those with diabetes or those looking to support healthy blood sugar levels. This may be due to the fact that kidney beans are high in fiber, which helps to slow down the absorption of sugar in the bloodstream. By incorporating kidney beans into your diet, you can help to support healthy blood sugar levels and reduce your risk of chronic disease.

Versatile Ingredient for Cooking

Kidney beans are incredibly versatile and can be used in a wide range of dishes, from soups and stews to salads and dips. They have a mild, nutty flavor and a soft texture that makes them a great addition to many recipes. They can also be seasoned with a variety of herbs and spices to suit your taste preferences. By incorporating kidney beans into your meals, you can add flavor, texture, and nutrition to your diet.

Can be Used in Salads and Soups

One of the great things about kidney beans is that they can be used in a variety of dishes, including salads and soups. In salads, kidney beans can be used to add protein, fiber, and texture. They pair well with a variety of vegetables, fruits, and dressings. In soups, kidney beans can be used to add flavor and nutrition. They can also help to thicken the broth and create a hearty, satisfying meal.

Easy to Prepare

Finally, kidney beans are incredibly easy to prepare. They can be cooked in just a few minutes and stored in the refrigerator or freezer for later use. To cook kidney beans, simply rinse them under running water, then add them to a pot with enough water to cover them. Bring the water to a boil, then reduce the heat and let the beans simmer until they are tender, usually about 45 minutes to 1 hour. By keeping a batch of cooked kidney beans on hand, you can add them to any meal for an easy source of protein, fiber, and nutrition.