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Rajma, also known as kidney bean (Scientific: Phaseolus Vulgaris), is a popular legume in India. It is highly nutritious and offers many health benefits.
Health Benefits Of Rajma:
1. Packed With Healthy Nutrients
Rajma is a rich source of fiber, protein, vitamin C, and minerals.
Nutrition
3.5 ounces (100 grams) of boiled rajma (Kidney beans) provide the following nutrients (1).
- Calories: 127 kcal
- Vitamin C: 2% of the daily value (DV)
- Dietary Fiber: 7.4 grams (29% DV)
- Protein: 8.67 grams (18% DV)
- Fat: 0.50 grams
- Water: 67%
- Iron: 2.94 mg (16% DV)
- Calcium: 28 mg (3% DV)
- Potassium: 403 mg (11% DV)
- Carbohydrates: 22.8 grams (11% DV)
- Vitamin B-6: 5% of the DV
2. May Help Control Blood Sugar Levels
Rajma has a very low glycemic index of 25. Hence, it will not raise your blood glucose levels quickly (2).
Also, rajma is very high in fiber. Research shows that high-fiber foods are linked with a lower risk of type 2 diabetes and heart diseases (3).
In one study, eating kidney beans showed significantly lower post-meal blood sugar levels than white rice (4).
3. May Help Fight Cancer
According to the American Institute of Cancer Research (AICR), dry beans such as kidney beans and black beans may help fight cancer (5).
All beans, including rajma, are a good source of antioxidants such as polyphenols (6). These antioxidants could lower the risk of cancers (7).
Moreover, studies have found that consumption of common beans is associated with a reduced risk of cancer, diabetes, and heart diseases (8).
4. Prevents Constipation
Rajma contains plenty of dietary fiber. Fiber may help you prevent constipation.
Additionally, fiber and protein in rajma might keep you full for longer and help in weight loss (9).
5. May Improve Immunity
Zinc is an essential mineral for our immune function (10). Rajma contains a significant amount of zinc, which could help improve your immunity.
3.5 ounces (100 grams) of rajma contains 1.07 mg of zinc, which is 10% of the recommended daily intake.
6. A Natural Pain Reliever
Rajma is a rich source of active components, such as steroids and flavonoids.
Research says these components in rajma possess anti-inflammatory and analgesic properties. They work similarly to standard drugs, such as aspirin and diclofenac (11).
Therefore, rajma is an excellent remedy to relieve pain naturally.
Side Effects Of Raw Rajma
Raw rajma contains a toxic substance called haemagglutinin. It can not kill you but can cause nausea, vomiting, and diarrhea (12, 13).
FDA recommends 5 hours of soaking and then boiling at 100° C for 10 mins to remove the toxin completely.
Also, cooking at lower temperatures such as 80° C is not recommended as it increases the toxicity (14).