4. Kidney beans

Kidney beans are one of the most commonly consumed beans, and are often eaten with rice. They have a number of health benefits.

One cup (256 grams) of cooked kidney beans contains roughly.

• Calories: 215
• Protein: 13.4 grams
• Fiber: 13.6 grams
• Folate (vitamin B9): 23% of the RDI
• Manganese: 22% of the RDI
• Thiamine (vitamin B1): 20% of the RDI
• Copper: 17% of the RDI
• Iron: 17% of the RDI

Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels.

One study of 17 people with type 2 diabetes found that eating kidney beans with rice significantly reduced the spike in blood sugar after the meal, compared to rice alone.

Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.

One study showed that an extract from white kidney beans may help reduce body weight and fat mass.

Thirty overweight men and women who took the supplement for 30 days lost an average of 5.5 pounds (2.5 kg) more weight and significantly more fat mass and waist circumference than those who took a placebo.

SUMMARY

Kidney beans contain high amounts of fiber and may help reduce the rise in blood sugar that happens after a meal.

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