Kidney Beans and Diet

Kidney beans are dry beans that are part of the Phaseolus vulgaris L. species, along with navy, black and pinto beans. According to the Thomas Jefferson Agricultural Institute, dry beans such as kidney beans have a long agricultural history. They were first planted in Central and South America around 7,000 years ago. Kidney beans are an asset to a nutritious diet, thanks to their high content of fiber, protein and essential minerals.Kidney beans fall under both the "meat and beans" and "vegetable" groups in the U.S. Department of Agriculture's Food Pyramid. A half-cup of kidney beans -- one serving, by USDA standards -- is the equivalent of 2 ounces of meat in the "meat and beans" group and a half-cup serving in the "vegetable" group. From a nutritional standpoint, kidney beans offer the same benefits as meats, poultry and fish. Vegetarians and vegans may rely on dry beans and peas as an alternative protein source. However, the USDA recommends several cups of dry beans each week as a part of everyone's diet.One cup of mature, boiled, unsalted kidney beans contains 225 calories, only 7 of which come from fat, according to Self Nutrition Data. The beans have no cholesterol and only 2 mg sodium and 1 mg sugar. Kidney beans are a good source of protein, as 1 cup contains 15 mg, or 31 percent of your Daily Value, or DV. A cup of kidney beans has 40 mg total carbohydrates, 45 percent of which come from fiber.According to the U.S. Food and Drug Administration, the percentage of DV gives you an idea if a food is high or low in certain nutrients. Five percent or less is considered low, while 20 percent or more is high. Kidney beans are very high in folate, with one cup containing 230 mcg, giving you 58 percent of your DV. Other key vitamins in kidney beans include vitamin K and thiamine. You get 19 percent of your thiamine DV from two 1/2 cup servings.Kidney beans contain a wealth of minerals, nutrients that plants get from the earth's soil. One cup of kidney beans gives you 19 percent or more of your DV of iron, magnesium, phosphorus, potassium and copper. Kidney beans are rich in manganese; one cup contains 0.8 mg, which is 38 percent of your DV.Kidney beans, like other dry legumes, must be reconstituted before you cook them, advises the Mayo Clinic. To get rid of indigestible sugars that give you gas, put a pound of kidney beans in 10 cups boiling water and boil for for two to three minutes. Remove from heat, cover the beans and let them sit overnight. Rinse the soaked kidney beans the next day, add them back to the pot and cover them with roughly three times their volume in water. Season as desired. Bring to a boil, then reduce heat and simmer, uncovered, until done, stirring occasionally. Check the beans for tenderness after 45 minutes.

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