When we give a thought about healthy food for vegetarian, kidney beans are the first thing come to our mind. Rajma or Kidney beans are such a healthy food that it helps patients suffering from asthma and diabetes, it boosts the immune system, it’s each serving contains a good amount of minerals, vitamins, protein, dietary fibre, and iron. They also contain antioxidants which are so valuable for our health. Daily consumption helps in hair and skin problems. And, in spite of that, they are too good in taste.
Origin and Varieties
Kidney bean (Rajma) is the native of Mexico and Central America which is a variety of common bean (Phaseolus vulgaris). This is used in the preparation of many traditional and cultural dishes. However, it needs to be cooked well before eaten or else you may end up having a not-so-good experience.
They are available in various variations i.e. Red, black, White etc. However, the taste of all of them is great, which has potassium, magnesium and iron content. This is an ideal substitute for meat.
Disadvantages or health Risks
Excess consumption of anything can harm you. So, with tons of advantages Kidney beans also contains some health risks. As they are rich in protein, carbohydrates, vitamins, and fiber, it also becomes important to understand how much quantity one can incorporate in the diet to remove such health risks.
25 to 38 percent of fiber is good for health, however, with age, it should decrease as well. Excess consumption of kidney beans can cause issues like digestion, bowel health, it also includes blocked intestines, gas or abdominal pain.
that appropriate amount of kidney beans are incorporated in the diet to avoid any harmful risks. For good results and good health about 25 to 38 grams of fiber can be included in the diet but with age, it should be decreased. Eating large quantities of kidney beans can cause problems for bowel health and digestion. Too much consumption can damage organs as well, hence it is preferred to monitor diel well.
Nutritional Value of Kidney Beans (Rajma)
Kidney beans are a decent source of protein and collection of fibers and carbs. They are used in many countries as an alternative to protein. 100 gram of cooked rajma contains 127 calories. Other nutrients present in beans includes 67% water, 30.17gm of omega, 22.8g of cards, 8.7gm of protein, 6.4gm of fiber, 0.5g of fat, 0.3g of sugar.
The author is the owner of the chain of restaurants in Mumbai. He believes in giving an authentic taste with healthy food. In his restaurant menu, rajma (kidney beans) has been used in many forms and dishes.