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What are Red Kidney Beans?
Red Kidney Beans are the most commonly used variety and they also come
in brown, black and white. The beans originated in the West Indies but
are now used throughout the world, especially in South America in the
well-known ‘chilli con carne’ dish.
Nutrition Information
Nutritionally, Red Kidney Beans are an excellent source of fibre, a
source of protein and contains many other important vitamins and
minerals. They are low in total fat, have a low glycaemic index (GI) and
are gluten free.
Nutrition Information Panel
| Energy |
374kJ |
499kJ |
| Protein |
5.6g |
7.5g |
| Fat - total |
0.5g |
0.6g |
| - saturated |
0.1g |
0.1g |
| Carbohydrate - total |
12.6g |
16.8g |
| - sugars |
1.4g |
1.9g |
| Dietary fibre |
5.9g |
7.9g |
| Sodium |
180mg |
240mg |
Health Benefits of Red Kidney Beans
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High in Dietary Fibre
Edgell red kidney beans are an excellent source of fibre. Fibre
keeps the digestive system regular and can help to lower cholesterol
levels by reducing cholesterol absorption. Australians are
recommended to eat at least 30g of fibre a day. Just half a cup of
red kidney beans provides an adult with 20% of their recommended
daily fibre requirements.
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Low Glycaemic Index
Edgell red kidney beans have a low GI value of 36 which means the
carbohydrate in them is broken down and digested slowly. This
ensures that blood sugar levels rise and fall at a slow, steady
rate, helping to keep your energy levels balanced and controlling
appetite.
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Good source of protein
Protein is essential for growth and repair of body tissue. Red
kidney beans are a great low-fat protein alternative to meat. They
are also a valuable protein source for vegetarians.
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Great for weight watchers
Red kidney beans are an ideal food for maintaining a healthy body
weight. In addition to being low in fat, they provide plenty of
fibre and bulk which in turn helps to control your appetite, keeping
you feeling full longer.
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Low in fat, especially saturated fat
A diet high in saturated fat is associated with many health
problems. Consuming foods that are low in saturated fat is one of
the best actions you can take for maintaining your health and
wellbeing.
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Gluten Free
Like all legumes, red kidney beans are gluten free and a great
option for individuals with gluten sensitivities.
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Dynamite for digestive health
Red kidney beans are a rich source of ‘resistant starch’ , a type of
fibre which positively effects digestive health by functioning as a prebiotic. Prebiotics encourage growth and protection of beneficial
bacteria in the bowel, while suppressing harmful bacteria. The
overall result is a healthier digestive system.
Ways to Incorporate Red Kidney Beans Into your
Diet
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Add to soups and casseroles
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Enhance one of your regular salad recipes by
tossing through some Red Kidney Beans
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Mash and mix with mince meat to make hamburgers
(substituting 1 cup of Red Kidney Beans with 1 cup of mince meat
will save you 18g of fat)
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Crush and add to a bolognaise sauce for spaghetti
or lasagne
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Crush and add to mince meat for a taco or
enchilada filling
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