Rajma (Kidney Beans): Uses, Benefits, Side Effects By Dr. Rajeev Singh

Introduction:

Rajma is large with dark red in colour and due to the unique shape of a kidney, they are also called kidney beans.  They take a long time to cook and are usually used to cook soups as they have a firm texture and hold up well.¹ Beans belong to the family Fabaceae, which also includes legumes and kidney beans are one of the most important legume crops grown in the world because of their nutrient content. ² 

The scientific name of rajma is Phaseolus vulgaris L. it is also known as common bean, French bean and snap bean. In India, it is mainly grown in Uttar Pradesh (UP), Jammu and Kashmir (J&K), Himachal Pradesh (HP), Maharashtra and North-eastern states. However, it originated from Central America and South Mexico.³  

Nutritional Value of Rajma:

Nutrients:

Rajma contains total energy of 337 kcal.⁴  The nutrients present in it are as follows: 

• Water: 11.8%
• Protein: 22.5%
• Carbohydrates: 61.3%
• Sugars: 2.1%
• Total lipid (fat): 1.06%

The vitamins and minerals present in rajma are as follows: 

Minerals:

• Manganese
• Copper
• Magnesium
• Iron
• Zinc
• Selenium
• Phosphorus
• Potassium
• Sodium
• Calcium
• Fluoride
• Choline

Vitamins:

• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin C
• Vitamin E
• Folate

Also Read: Moong Dal: Uses, Benefits, Side Effects and More!

Properties of Rajma:

Rajma might possess the following properties: 

• It might help lower the blood sugar levels 
• It might help lower the risk of heart diseases 
• It might be good for the stomach 
• It might help in the weight management 

It might help lower the bad cholesterol in the blood¹ 

Also Read: Urad Dal: Uses, Benefits, Side Effects, and More!

Potential Uses of Rajma for Overall Health:

Kidney beans might be of potential use to human health in the following ways 

1. Potential Uses of Rajma for Diabetes

In recent studies, it was seen that regular consumption of kidney beans might help lower blood sugar levels and when people with type-2 diabetes followed the high-legume diet for 3 months, their overall blood sugar is reduced. It might also lead to a decreased risk of heart diseases and consuming rajma might be helpful for diabetes. However, a serious condition like diabetes must be properly diagnosed and treated by a doctor. Therefore, kindly consult a doctor and do not self-medicate.¹ 

2. Potential Uses of Rajma for Heart Diseases

Multiple studies have shown that beans might have the potential to lower the risk of heart diseases when consumed regularly. This might be due to the possible effect of lowering low-density lipoproteins (LDL, also known as bad cholesterol) and other risk factors that might cause heart diseases. One of the studies also hypothesised that cooked beans might even have the potential to lower the risk of a nonfatal heart attack.  However, these possible effects of rajma need to be find out by more research and ensure that you consult a doctor for heart diseases.¹ 

3. Potential Uses of Rajma for Weight Management

A survey conducted by the National Health Nutrition Examination Survey from 1999 to 2002 showed that lower body weight, lower waist circumference and lower systolic blood pressure were seen in people who consumed beans regularly.  In another study, it was seen that regular consumption of beans and rice might be associated with a lower body mass index. Eating beans might make a satisfying feel due to the high fibre and protein content. This might contribute to weight management and more research is required on this subject.¹ 

In my experience, I have found that incorporating kidney beans into your diet might help avoid constipation. These beans are a good source of dietary fiber, which aids in enhancing water absorption in the colon and promoting regular bowel movements. By avoiding dry and hard stools, kidney beans can support healthy digestion and reduce the likelihood of constipation.

Dr. Rajeev Singh, BAMS

4. Potential Uses of Rajma for Cancer

Kidney beans contain various phytochemicals such as flavonoids, tannins, phenolic compounds and other antioxidants. Thereby, these compounds might have the potential to reduce the risk of cancer and other chronic conditions. A few researchers have also hypothesised that rajma might help to reduce the risk of cancer when it is consumed along with other compounds that are rich in antioxidants. However, such claims need to be proved by further research. Moreover, cancer is a serious condition and must be diagnosed and treated properly by a doctor. Kindly consult a doctor for the treatment of cancer.¹ 

Though there are studies that show the benefits of rajma in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of rajma on human health.  

In my experience, I have found that beans can be a valuable addition to a gluten-free diet. Not only are beans naturally gluten-free, but they also contain essential vitamins and minerals like thiamin, riboflavin, folate, iron, and fiber. Incorporating beans and bean flour into your diet can help meet your nutritional needs while adhering to a gluten-free lifestyle.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Sabudana: Uses, Benefits, Side Effects & More!

How to Use Rajma?

You must cook the rajma before eating it. Before cooking it, you must follow the following steps: 

• Firstly, inspect the beans and remove any broken pieces and any other particles that you may find. 
• Then, rinse the beans in cold water thoroughly. 
• Then soak the beans in water, you can use the traditional method of soaking in which you place the beans in water overnight. Hot soak is the preferred method in which you need to add a lot of water to the washed beans and heat them.  Allow the water to boil for a couple of minutes before letting it off the heat. Then cover it with a lid and let it soak for 24 hrs.  
• Wash the beans with fresh cold water and use it for cooking.¹ 

Rajma can be used in preparing a variety of dishes like: 

• Soups 
• Dips and spreads 
• Main dishes like making curries, burgers, etc. 
• Side dishes like salads 
• Pastas 
• Baking¹ 

You can find various recipes or can create a dish on your own.  

You must consult a qualified doctor before taking rajma in large quantities. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Side Effects of Rajma:

 In animals, raw rajma might cause various effects like reduced food intake, and depressed growth and it might also cause death. Similarly, kidney beans might have a toxic effect on humans when they are consumed raw or when they are improperly cooked. Although the exact mechanism is not known and requires further research, it is hypothesised that improperly cooked kidney beans might cause multiple-organ dysfunction.⁵ 

Precautions to Take with Rajma:

Rajma might be a good source of nutrients for children.¹ However, they need to be properly cooked before eating.  

There is insufficient data regarding the effect of kidney beans on pregnant and breastfeeding women. Therefore, you should consult your doctor before eating them. 

Interactions with Other Drugs:

There is not enough data about the interaction of rajma with other drugs. However, if you are taking medication for any health condition, you need to consult your doctor and avoid using herbal supplements without consulting your doctor. 

Also Read: Chia Seeds: Uses, Benefits, Side Effects, and More!

Frequently Asked Questions (FAQs):

References:

1. Punia S, Dhull SB, Sandhu KS, Kaur M, Purewal SS. Kidney bean (Phaseolus vulgaris) starch: A review. Legum Sci [Internet]. 2020 Jul 7;2(3):1–7. Available from: https://onlinelibrary.wiley.com/doi/10.1002/leg3.52 

2. Rajmash [Internet]. GOI, Min. of Agri. & FW & ICAR-IIPR, Kanpur. [cited 2022 Aug 4]. Available from: http://dpd.gov.in/Rajmash.pdf 

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