Kidney bean or rajma is a must-have legume that is widely used in various traditional dishes in India and abroad. It takes its name from its appearance and resemblance to the colour of kidneys.
These nourishing legumes are procured from the herbaceous plant, scientifically termed Phaseolus vulgaris. Although native to Mexico and Central America, different varieties of these beans are extensively cultivated across the world, including in India. While the customary North Indian rajma curry recipe is prepared from the red coloured beans, these pods are also present in white, cream, black, purple and spotted variants.

Rajma Nutrition Facts:

These beans are a storehouse of protein and an ideal replacement for red meat. Piping hot rajma chawal is a perfect balance of protein on par with dairy or meat protein without added calories and saturated fat. A cup of kidney beans provides 15 grams of protein.

Kidney beans are an excellent source of minerals such as copper, iron, manganese, phosphorus, molybdenum and vitamins B1 and folate. With negligible sugar content, inherently high on dietary fibres and possessing a low glycemic index (GI), these wholesome beans serve as an ideal addition to a diabetic diet.

Composed of starchy carbohydrates, B vitamins and ample roughage, kidney beans facilitate smooth digestion and ensure optimal metabolism. Moreover, these legumes are packed with profuse quantities of isoflavone and flavonoid antioxidants, which aid in controlling blood sugar, preventing sudden spikes in blood pressure and preserving cardiac muscle function and heart wellness.

The richness of nutrients in kidney beans, hence, provides a host of healing health benefits, including regulating blood sugar, lowering cholesterol and boosting immunity.

Rajam is bestowed with a treasure trove of bioactive compounds, including:

Isoflavones: The richness of isoflavones in kidney beans acts as potent phytoestrogens that alleviate hot flashes, regulate the menstrual cycle, prevent osteoporosis and lower the risk of breast cancer.

Anthocyanins: Kidney beans have a deep red hue due to the abundance of anthocyanin pelargonidin, which plays a key role in averting the risk of heart disease.

Antinutrients In Kidney Beans

Raw and improperly cooked kidney beans contain many antinutrients that are compounds which lower nutritional value harming nutrient absorption from the intestine. Some of the antinutrients present in kidney beans include:

Phytic acid impairs the absorption of iron and zinc.

Protease inhibitors also known as trypsin inhibitors impede the functioning of digestive enzymes.

Starch blockers impair the absorption of carbohydrates from the GI tract.

However, the antinutrient activities are completely or partially rendered inactive when the kidney beans are soaked and cooked well.

Rajma Health Benefits:

Regulates Blood Sugar

Rajma is an excellent legume that helps in stabilizing blood glucose levels as it is a good source of soluble fibre and a low glycemic index. Kidney beans are slow-burning carbohydrates that can prevent a spike in blood glucose levels. Moreover, the soluble fibres in rajma lower blood sugar and cholesterol levels, improve insulin sensitivity and assist in managing diabetes symptoms. Also Read: Type 2 Diabetes Mellitus: Causes, Symptoms And Treatment

Heart Healthy

The goodness of fibre in rajma is beneficial in lowering the risk of heart disease. Evidence proves that soluble fibre in rajma lowers bad cholesterol (LDL) and ups the good cholesterol (HDL) by forming a gel-like substance in the stomach and preventing the reabsorption of cholesterol into the body. In addition, rajma is a good source of potassium which dilates blood vessels and lowers blood pressure.

Prevents Cancer

Rajma is loaded with whopping amounts of antioxidants that help in battle cancer. The presence of flavonoids in rajma is beneficial in preventing the formation of cancer cells. According to the American Cancer Institute, lignans and saponins in rajma can fight cancer cells.

Sustains Weight Loss

The abundance of soluble fibre and protein in rajma is one of the best legumes to be added to a weight loss meal plan. These beans keep you satiated, slow gastric emptying time, and help in losing weight. The presence of alpha-amylase inhibitor in rajma hinders the absorption and breakdown of starch and aids in losing weight.

Strengthens Bones

Rajma is filled with essential minerals, calcium and magnesium that help strengthen bones and prevent osteoporosis. Good amounts of folate in rajma support joint health and lower the risk of bone problems like osteomalacia and osteoporosis. Also Read: Calcium: Functions, Food Sources, Supplements, Deficiencies And Toxicity

Side Effects

Consuming raw or partially cooked kidney beans is toxic, as it contains high amounts of a toxic protein phytohaemagglutinin, which may cause diarrhoea and vomiting. Excess intake of cooked kidney beans may also cause digestive discomfort such as bloating and flatulence.

Kidney beans should be soaked in water for at least 5 hours and cooked thoroughly to eliminate most of the toxins, thereby making them safe, harmless and nutritious to consume.

Frequently Asked Questions

What Are The Benefits Of Eating Rajma?

Rajma is packed with nutrients, providing a good source of plant-based protein, fiber, iron, magnesium, and antioxidants. It helps in promoting heart health, stabilizing blood sugar levels, supporting digestive health, and may aid in weight management due to its high fiber content, which keeps you feeling full.

Who Should Not Eat Rajma?

Individuals with kidney disease should avoid excessive consumption of rajma due to its high potassium content, which can be harmful to those with kidney issues. People with irritable bowel syndrome (IBS) or digestive sensitivities may also find it hard to digest and may experience bloating or gas.

Is Rajma Rich In Protein?

Yes, rajma is a rich source of plant-based protein. One cup of cooked kidney beans contains about 15 grams of protein, making it a valuable protein source for vegetarians and vegans.

Is Rajma Hard To Digest?

Rajma can be harder to digest due to its high fiber content and the presence of complex carbohydrates. Soaking and thoroughly cooking rajma can help make it easier on the stomach and reduce gas formation.

Does Boiling Rajma Reduce Protein?

Boiling rajma does not significantly reduce its protein content, but it does help to deactivate natural toxins like lectins, making it safer and easier to digest.

Is Rajma Good For Muscle Gain?

Yes, rajma is beneficial for muscle gain due to its high protein content. Pairing rajma with other protein sources or grains can provide a complete amino acid profile, supporting muscle growth and recovery.

(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Nutritional and Health Promoting Attribute of Kidney Beans (Phaseolus vulgaris L.): A Review

May 2020International Journal of Current Microbiology and Applied Sciences ,Swati Kimothi

https://www.researchgate.net/publication/342541814_Nutritional_and_Health_Promoting_Attribute_of_Kidney_Beans_Phaseolus_vulgaris_L_A_Review

https://www.thepharmajournal.com/archives/2023/vol12issue7/PartR/12-7-35-873.pdf