10 Wonderful Benefits Of Kidney Beans (Rajma)| From Improving Digestion To Treating Arthritis

Kidney beans (rajma) are among the most commonly cooked beans, especially in the Indian sub-continent. Rajma has a host of spectacular benefits when cooked and consumed with care. This article lists out all the benefits and side-effects of rajma.


One of the most popular sources of protein and amongst the favorites for lovers of North Indian food, Kidney beans or rajma, is a dish that often evokes nostalgia for many Indians. A combination of rajma-chawal is the favorite ‘ghar ka khaana’ for many, and being able to cook it well often translates to superb culinary skills! But there’s more to rajma than we give it credit for. Full of healthy carbohydrates, and other essential nutrients, this kidney-shaped bean (hence the name kidney beans), can add a healthy punch to your diet too. While most would only think of rajma when it comes to conversations around flavor and taste, the fact is, rajma needs special attention even when it comes to discussing its nutritional benefits as well. From the presence of folic acid to helping you with a boost of energy, rajma’s list of health benefits is as robust as its flavors. In this article, we look at the top 10 amazing and most significant benefits of rajma, or kidney beans. These 10 reasons should make you include this powerful legume in your diet more often!

10 major benefits of adding kidney beans (rajma) to your diet:

1. Loaded With Protein

Kidney beans are filled with protein, thus helping with muscle growth and your body’s energy production. A 100g serving of kidney beans has around 24g of protein, which is roughly about 1/4th of its weight. Protein, an important macro-nutrient, when ingested, keeps you filled for a longer time and prevents you from over-eating, thus preventing weight loss.

Also Read: Top 10 Benefits Of A Protein-Rich Diet | Best Foods For An Omega-3 Fatty Acid Diet

2. High On Calcium Content

Minerals such as calcium (the building blocks of bones and teeth) are abundantly present in kidney beans. Calcium, just like other minerals is removed from the body alongside excess water; however, it is later replaced with the calcium remaining in the bloodstream. If the calcium used for replacement is less than the volume removed, your bones would end up being weak. Thus, a rich-calcium diet can be good for improving your bone’s strength, and kidney beans can be quite an efficient addition to your diet for this purpose.

3. Filled With Resistant Starch

Resistant starch, which is present in a high quantity in kidney beans, is a form of soluble fiber that is linked with various other benefits corresponding with its ingestion. Some of these benefits are reduced appetite, low blood sugar level, and improved insulin sensitivity.

It is one of the major components that you must include in your diet if you are looking at a quick and easy way for weight loss.

Also Read: Super Foods To Reduce Belly Fat | Best Diet To Shed Tummy Flab

4. Provides Energy

One of the basic minerals that can be found in kidney beans is none other than iron itself. The consumption of kidney beans helps in replenishing the iron content in your bloodstream, which is usually lower after the removal of excess water from your body.

Iron is an important nutrient that is present in your blood and is important for the production of hemoglobin that is used for the transfer of oxygen throughout your body. Thus, a deficiency of iron can cause an inadequate supply of oxygen to your organs, which can further reduce the energy flowing throughout the system, making you feel dizzy and nauseous. In extreme cases, this could also lead to anemia. However, and iron-rich diet, which corresponds with the consumption of kidney beans, can increase the supply of oxygen, thus making you more alert and active.

5. A Rich Source Of Folic Acid

Folic Acid, or vitamin B9, is another one of those beneficial nutrients that are present in kidney beans and contributes to its beneficial nature. The consumption of folic acid is linked with healthy skin, and may also delay the effects of aging such as wrinkles and dullness.

health benefits of kidney beans
The presence of foilc acid in kidney beans is responsible for delaying the onset of age-related skin problems such as wrinkles

Though it might not be the only nutrient that works in improving hemoglobin levels, it does play a crucial role in the production and replication of red blood cells in our bloodstream. Thus, a sufficient intake of folic acid-rich kidney beans can prevent diseases like anemia.

6. Treating Arthritis

The addition of kidney beans in your diet can be an important factor for the increase of copper in your body, as kidney beans are quite rich in it. It is evident that arthritis is caused due to the inflammation of joints, which could be the result of a copper-deficient system, amongst other reasons. Being loaded with copper, kidney beans have been proven as a very efficient part of an arthritis treatment diet. Moreover, copper is also responsible for acting as an antioxidant and preventing free-radical damage, thus delaying signs of pre-mature aging.  

7. Improves Cognitive Functioning

Being rich in vitamin B, kidney beans play a vital role in your cognitive functioning by preventing chronic illnesses such as Alzheimer’s. One of the basic functions of vitamin B is to synthesize acetylcholine; a chemical that increases the efficiency of neurotransmitters and reduces the risk of brain-related problems.

8. Improves Digestion

This benefit is a surprise, for you might generally associate rajma with bloating and a heavy feeling in the stomach. The fact is, kidney beans are loaded with protein and filled with dietary fiber. Moreover, the fibers present in kidney beans act as a probiotic, which, when ingested, would slow down your digestion system and allows the nutrients from the food to be adequately absorbed by your body. The problem arises when rajma is cooked in lots of spices and oil, making it a heavy dish. Also, because everyone loves rajma so much, there is a general tendency to overeat which essentially ends up leaving you sluggish and lethargic. When prepared with less oil and spices, and consumed in adequate portion-sizes, rajma can, in fact, be a wonderful addition to your weekday meals.

Also Read: 15 High-Fiber Food Items That Are Good For Your Digestive Health

9. Increased Tissue Growth

Another grateful advantage of vitamin b6, which is present in kidney beans, is its ability to prevent tissue degeneration, a common aging phenomenon. Common symptoms of tissue degeneration include hair-fall and weak eyesight. Thus, to keep them all healthy, vitamin b6 is required, along with other dietary fibers and proteins that are present in kidney beans.

10. An Adversary To Cholesterol

The rise in the level of lipoprotein, or ‘bad’ cholesterol, is one of the major causes behind bad cardiovascular health. However, the high quantity of soluble fiber found in proteins can help towards lowering the amount of bad cholesterol in your blood. Since soluble fiber is not digested by our stomach, it will enter your intestine and binds with the lipoprotein present over there, further removing them from your body. In fact, over 5 grams of soluble fiber is enough to reduce a significant amount of bad cholesterol (1).

Side-Effects Associated with the Consumption Of Kidney Beans

Though the side-effects associated with the unregulated consumption of kidney beans do not follow up to be a long-list like its health benefits, they should be taken into account as they might cause some serious adverse effects and in turn, might affect the beneficial factor of kidney beans itself.

Some of the most common side-effects corresponding with the limitless consumption of kidney seeds are:

1. Weight Gain

Since kidney beans are filled with dietary fiber and loaded with protein, it makes it hard to digest, or in other words, the amount of time taken for its digestion is more as compared to the food items containing small amounts of protein and fiber. Thus, if the intake of kidney beans is more in volume, it could result in you gaining some kilos rather than shedding some.

2. Stomach Related Issues

Once again, these side-effects occur due to the high presence of fibre in kidney beans. In short term, the soluble fibre, which is completely indigestible, might contribute to the beneficial nature of kidney beans by lowering our bad cholesterol levels. However, if ingested in large volume, it can causes diarrhoea and stomach pains, which might further result in other gastrointestinal defects.

The other factor that can contribute to the fact that a higher intake of kidney beans can adversely affect your stomach health is that kidney beans are a rich source of hemagglutinin, a protein the causes the red blood cells to stick together, which result in gastric pains and nausea.

Are Kidney Beans Bad?

Even though the list for the benefits of kidney beans consumption is quite long, its limitless consumption can also prove to be adversely linked to our health. It is important to note that before adding any food item to your diet, you must take into account its benefits, as well as its side-effects so that you can incorporate them as per your needs.

Before understanding the side-effects of kidney beans, you must understand that your daily consumption of kidney beans must be quite high for them to have any negative impact on your health. Most of the side-effects occur if your average consumption of kidney beans increases to 3 cups per day, which is way more than enough. Remember, if rajma gets a bad name and is called out for being ‘heavy’, it is because of the way we cook and eat it. By itself, when consumed carefully, just 1 cup of kidney beans a few times a week can show significant benefits to your health.

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