The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 64

Kidney Beans Health Benefits Originating in Peru, kidney beans were carried by native traders into Central America where they were discovered by the Spanish monks who accompanied the European explorers. These regal red, kidney-shaped beans should not be eaten raw or cooked at low temperatures in slow cookers, but rather boiled for at least 10 minutes to destroy their natural phytohemagglutinin. Failure to boil these beans could lead to unpleasant gastric symptoms. (Canned beans have been fully boiled.) high in soluble fiber, which helps to reduce cholesterol and stabilize blood sugar levels Nutrition Facts Kidney Beans Serving size: ½ cup, cooked, without salt (88.5 g) Dietary Fiber ...................... 5.7 g Calories ......................................... 112 Total fat ......................................... 0.44 g Saturated fat................................. 0.065 g Trans fat ........................................ 0 g Cholesterol.................................... 0 mg Sodium .......................................... 1 mg Potassium ..................................... 358 mg Total carbohydrate ..................... 20.18 g Sugars . .......................................... XX g Protein . ......................................... 7.67 g Vitamin A . .................................... XX IU Vitamin C . .................................... 1.1 mg Calcium ......................................... 31 mg Iron . ............................................... 1.96 mg Folate . ........................................... 115 mcg Magnesium . ................................. 37 mg a good source of magnesium and potassium, which help to lower blood pressure rich in manganese and copper, key factors in superoxide dismutase, a powerful antioxidant that protects you from cancers and vascular disease low-fat and cholesterol-free, kidney beans are an excellent replacement for meat protein 61