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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
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