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Introduction to Health Benefits of Rajma

Rajma is a type of legume that comes in two varieties: light red and dark red. They are kidney beans named for their red colour and form. Both types are harder than most other beans, although the light-colored varieties have a softer texture than their darker counterparts.

 

Rajma is a sort of "common bean" having black beans, pinto beans, and navy beans as an ancestor. This ancestral bean was first discovered in Peru by European explorers, who helped spread common beans over the world. Rajma are still widely consumed in South and Central America, as well as the Caribbean.

Nutritional Facts of Rajma

The nutritional profiles of light red and dark red rajma fluctuate slightly depending on whether they are canned or dried.

Nutrients

Nutritional Value of Rajma

Calories

105

Sodium

2 mg

Carbohydrates

19 gm

Fibre

7 gm

Fat

1 gm

Sugar

2 gm

Protein

7 gm

Important Macro & Micro Nutrients

To fully appreciate each of the benefits of eating rajma, it is necessary to first become familiar with the macronutrients and micronutrients included in this bean.

  • Carbohydrates

    Rajma is a heart-healthy and satisfying legume. It has a glycemic index of 10 and is suitable for diabetics. This index gives you a rough idea of how the foods you eat affect your blood sugar levels. Rajma has a low glycemic index, therefore it has little effect on blood sugar levels.

  • Fat

    Rajma's fat is barely discernible, and it contains no cholesterol. It does, however, contain a minor quantity of omega-3 fatty acids in the form of alpha-linolenic acid

  • Protein

    Considering that rajma is a bean, it has a significant amount of protein (7 grams). However, rajma should not be used as your primary source of protein to meet your daily needs.

  • Minerals and vitamins

    Rajma is a good source of various vitamins and minerals. Rajma is high in Vitamin K, which helps to maintain bone health and promotes wound healing. Vitamin B, manganese, phosphorus, and potassium are also abundant.

Health Benefits of Rajma

Beans are frequently recommended as part of a healthy diet by nutritionists due to their great nutritional value. Rajma, like other beans, can be used as a great protein source. Rajma also provide the following health benefits:

  • Boost your heart health

    When eaten as a replacement for meat or other high-cholesterol protein sources, beans may have a positive impact on health. One approach to minimise your risk of heart disease and enhance your heart health is to lower your cholesterol. Rajma are one of the healthiest forms of beans to eat as a source of protein, having somewhat less fat and saturated fat than other bean varieties but equivalent fibre and protein levels.

  • Prevent colon cancer

    People who consume common beans like Rajma on a regular basis are less likely to get colon cancer. The non-digestible fibre in common beans has been shown to help regulate cell proliferation in the colon, potentially lowering the risk of colon cancer. It will need further research to figure out exactly how this mechanism works.

  • Control your weight

    Many people have difficulty losing weight, especially while following a low-carbohydrate diet. Eating a fibre-rich diet could be a viable option for weight loss. Fibre can help people feel fuller for longer and avoid overeating since it is filling. Beans, when consumed as part of a high-fibre diet, have been demonstrated to aid weight loss in studies.

  • Keep blood sugar in check

    Rajma have a low glycemic index, which means they don't cause blood sugar to surge. They can also assist to mitigate the effects of foods that induce blood sugar rises.

Wrapping Up

Rajma are a great plant-based protein source. Minerals, vitamins, fibre, antioxidants, and other unique plant substances abound in them. As a result, these beans may help with weight loss, intestinal health, and blood sugar regulation. Keep in mind that Rajma should always be eaten well-cooked. Beans that are eaten raw or cooked incorrectly are toxic.

 

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