Glycemic Index Of Rajma, 19 (LOW GI) Glycemic Index
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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, it's safe for Diabetics to have.
rajma recipe | Punjabi kidney bean curry | authentic Punjabi rajma | healthy rajma recipe
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.
healthy rajma recipe
Rajma, or kidney beans, are a powerhouse of nutrition and a beloved staple in Indian cuisine, particularly in North India where "Rajma Chawal" (kidney beans with rice) is a comfort food classic. They are an excellent source of plant-based protein, dietary fiber, and a wide array of essential vitamins and minerals, including iron, magnesium, potassium, and folate. This rich nutritional profile makes rajma incredibly beneficial for overall health, contributing to satiety, stable blood sugar levels, and digestive health.
To make rajma dishes truly healthy, the key lies in mindful preparation. While the beans themselves are highly nutritious, traditional recipes can sometimes be high in oil or cream. Healthy rajma recipes focus on minimizing excessive fats by reducing the amount of oil used for sautéing the onion-tomato gravy. Instead, spices can be dry roasted or sautéed with minimal oil. Incorporating a greater proportion of tomatoes and onions, and even blending a portion of the cooked rajma to thicken the gravy naturally, can help achieve a rich consistency without relying on heavy cream or butter. Adding plenty of fresh herbs like cilantro and ginger also enhances flavor without adding extra calories.
bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | One serving of bean and capsicum salad has 24% protein , 57% fiber. 188 % Vitamin C, 89% Folic Acid, 40% Vitamin B1, 27% Calcium , 42% Iron, 41% Phosphorus, 38% Magnesium, 18% Potassium, 24% Zince of your Recommended Dietary Allowance ( RDA).
bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers
See details of 10 benefits of rajma.
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