Glycemic Index Of Rajma, 19 (LOW GI)

Food Category : Grains, Pulses & Flours
Calories per 100 gm : 346
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Glycemic index of Kidney Beans, Rajma : 19, Glycemic Load 3.4

Just as its name suggests, the kidney bean is shaped like a kidney with a reddish brown color and a thick skin. It has a strong flavor with a slightly sweet aftertaste, a nutty aroma and a chewy texture. The kidney bean is used extensively in Mexican cooking, and also in certain Indian dishes. It is quite popular in Punjabi cuisine. The glycemic index of raw kidney beans for 1 serving size (approx. 30) grams is 19 which makes the glycemic load of 3.4.

Is Kidney Beans, Rajma safe for Diabetics?

Kidney beans contains significant amount of complex carbohydrates estimated to be around 18.1 in 30 grams which breaks down into simple sugar in your digestive tract and used as a major form of energy. This breaking down of complex carbohydrate takes place gradually because of the low glycemic index of 19 and glycemic load of 3.4 making it a healthier option to manage your blood sugar levels. Also its high fiber content plays an important role in maintain the blood sugar levels. Yes, its safe for Diabetics to have. 

Is Kidney Beans suitable for Weight Loss?

Kidney beans is considered as the best source of dietary protein providing around 6.8 grams which makes it the best choice for vegetarians and those who are wishing to lose weight. Protein is an important macronutrient to consume and make it a part of your healthy weight loss plan because it will help you build lean muscle and lose fat. The fiber content in rajma provides satiety thus helping you avoid bingeing on other calorie laden unhealthy foods. 

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 on 12 Oct 22 05:55 PM

The GI values given really have any authentication?. This article is really very useful for diabetics. Regarding nutritional values so much variations for different sites. I will be in confusion to decide which are appropriate.
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Tarla Dalal    Thanks for your feedback. Most of our research are taken from Gopalan which is very accurate.
13 Oct 22 04:55 PM
 on 09 Jul 21 06:14 AM

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Tarla Dalal    Thank you for the feedback. Keep sharing your reviews for the articles and recipes you like.
09 Jul 21 08:24 PM
 on 16 Jan 21 10:52 AM

Where did you get this fact about kidney beans and it’s usage in Mexico. You are not correct the bean used extensively in mexico is not kidney bean that is pinto bean and in many cases black bean. That has no semblance with kidney bean.
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Tarla Dalal    Hi, The beans used in Mexico is pinto beans and black beans as you have mentioned right. The kidney beans is from the same family and it is easily available in india, which acts as a substitute for the authentic mexican beans and the texture and taste have a similarity.
02 Feb 21 12:54 PM
 on 06 Jan 21 10:34 AM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
06 Jan 21 05:36 PM