Find Out Which Kidney Bean Is More Nutritious - Dark Red, Light Red Or White

546 Views Updated: 29 Sep 2018
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First the question comes, why it is called as Kidney beans? And the answer is because they exactly resemble our integral renal organs. In India, they are called as “Rajma”. They are available in Dark Red, Light red and in white color. As the shape of all of them are almost the same but they are available in different sizes. Apart from their color, all kidney beans (Rajma) are the member of the similar bean family, which are scientifically called as Phaseolus Vulgaris. All three beans are the good source of Protein, dietary fiber, Various vitamins & minerals. They are low in fat and cholesterol. 

History of Rajma:-

They were traced over 7000 - 8000 years ago in central & South America. But most proofs suggest specifically to Peru and also says that the migrant Indian workforce spread legumes to central and South America. In the 15th century, these were introduced to Europe by Spanish explorers, which were joined by Portuguese in transferring them to Asia and Africa. Currently, they are growing all over the world.

Dark Red rajma:- They are often called as Red rajma because of its deep dark reddish color from outside. They are available in different sizes but the larger ones are most common. They have a bit of nutty flavour, which goes well with the recipes for Soups, Sauces, Appetizers, Salads, Stew etc. These kind of beans are most popular in Northern India.These beans are the good source of Vitamins like B-5 (pantothenic acid), B-6 (pyridoxine), B-9 (folic acid), and C and minerals like magnesium, calcium, potassium, iron, zinc, manganese, and molybdenum.

Light Red Kidney beans:- They are the bit red in color, have soft skins and are of similar sizes.

The texture and flavour of such beans are quite similar to white beans and are most popular in Portugal, Caribbean, and Spain. These beans contain more folic acid, iron and calcium compare to dark reds.

White Kidney beans:- They are also known as cannellini beans which are larger in size and have bit firm skin. They are mostly flavoured in Italy. And they are also known as Fazolia Beans. 

They have slightly more fiber, folic acid with the highest amount of molybdenum and lower Glycemic Index (GI) than other two beans.

Which one is more nutritious?

It is very difficult to answer this question because there is the very slight difference between them in terms of nutrition. Some may prefer white kidney beans (rajma) or some will go for dark red or light red. But one thing is pretty sure that all three helps in maintaining good health. Why don't you try them in different recipes and find out which one you prefer to have?

The Author is a lover of (kidney beans) rajma because he is a gym lover too and being a vegetarian he prefers to have beans in his diet for protein and other nutrition.

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