Legume
Kidney Beans
6/10 Moderate evidence
Large red legume rich in fiber, magnesium, and folate; consistent evidence for improved glycemic control and cardiovascular markers.
Active compounds
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Soluble fiber
Slows glucose absorption and feeds beneficial gut microbiota
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Magnesium
Cofactor in vascular and neural function; reduces inflammation markers
Helps with
Practical tips
- Preparation
- Soak overnight, then boil vigorously for at least 10 minutes before simmering
- Recommended amount
- 1/2 to 1 cup cooked daily
- Absorption
- Soaking and discarding the water reduces phytic acid and antinutrients
- Cautions
- Raw or undercooked kidney beans contain phytohaemagglutinin (a lectin) and can cause severe GI symptoms — boil vigorously