Rajma is good for bones, aids in good vision and prevents risk of cancer. But is rajma good for diabetics? How much protein does rajma contain? Nutritional benefits of rajma?
Rajma (Kidney beans) is a natural immunity booster, good for hair and skin, used in the treatment of asthma and is loaded with vitamins and minerals to keep your body running the entire day. But, does rajma benefit diabetics? Does it lower blood sugar levels? How much rajma should a diabetic eat everyday? Let’s have a better understanding of rajma for diabetes and why rajma has been used in traditional Indian medicine and dishes.
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Rajma: Nutritional Profile
Rajma, also called kidney beans due to its visual resemblance to the human kidney. It is extensively grown in the Indian subcontinent and is consumed by a large population in India over centuries. It has a low glycemic index (GI) of 24, making it one of the healthier foods to consume for diabetes.
Here are the nutritional benefits of cooked rajma per 100 grams:
| Calories: 127 |
| Protein: 8.7 g |
| Carbohydrates: 22.8 g |
| Fat: 0.5 g |
| Fibre: 6.4 g |
| Sugar: 0.3 g |
Rajma is rich in minerals like phosphorus, copper, iron, magnesium, vitamin B1, and folate. It also contains bioactive compounds like isoflavone in good amounts, which help prevent osteoporosis and aid menstrual health.
Advantages of Rajma For Diabetes
For vegetarians and vegans, legumes like rajma are an excellent nutritional resource. Diabetics can benefit from rajma in numerous ways too. Here’s what you need to know about the benefits of consuming rajma for diabetes
1. Prevents Heart Diseases
Rajma has soluble fibre that helps lower blood sugar and regulates cholesterol levels. It has potassium that helps lower blood pressure too and keeps severe diseases at bay.
2. Helps Weight Management
Weight management is one of the major factors for managing diabetes. The soluble fibres and protein content in rajma help keep the stomach full for longer periods. Additionally, your body digests it slowly, ensuring a periodic release of energy to keep bodily functions running smoothly.
Ways to Consume Rajma for Diabetes
Here’s how you can use rajma for diabetes control and make your diabetes diet healthier.
1. Rajma Curry
Rajma curry with flatbreads or cooked grains is a timeless combination. Cook onions, garlic, and tomatoes with aromatic spices. Add cooked rajma and season with salt. The dish is hearty, healthy, and tastes delicious.
2. Rajma Salad
Toss cooked rajma with sliced onions, carrots, and cucumbers. Season it with salt, pepper, or any other condiment you would prefer to make a filling and refreshing salad.
3. Rajma Patties
Mash and mix cooked rajma with other vegetables to form small patties. Eat these as a snack or even for breakfast by grilling or frying them with a little oil.
Best Time To Consume Rajma For Diabetes
Rajma is best consumed either for breakfast or lunch. The slow release of glucose provides the body with the required energy throughout the day. When you consume rajma at night, the energy is unused and accumulates in the body instead. It causes fat to slowly build up and line the heart muscles, which could cause severe heart diseases.
Risk of Over Consuming Rajma For Diabetes
Rajma is toxic if eaten raw. Phytohemagglutinin is a carbohydrate-binding lectin common in most beans. Cooking thoroughly effectively neutralises harmful toxins in rajma, thus, making it a healthy food to be added onto your diabetic-friendly diet.
- Blocked intestines
- Diarrhoea
- Risks of cancer
- Risks of heart attacks
- Bloating
- Nausea
- Stomach ache
Other Health Benefits of Rajma For Diabetes
- Supports bone health
- Helps prevent cancer
- Good eye health
- Good memory
- Natural immunity booster
- Healthy skin
- Lowers blood sugar
- Cures acne
Don’t Have Time To Read?
- Rajma has a low GI of 24 that prevents blood sugar spikes.
- Its minerals and bioactive compounds aid osteoporosis prevention and menstrual health.
- The fibre and protein regulate blood sugar, cholesterol, and blood pressure, helping prevent heart disease and aid weight loss in diabetics.
- Enjoy rajma in curries, salads, and patties.
- Consume rajma during the day.
- Slow digestion releases glucose periodically, ensuring energy and fullness. Consuming at night causes energy to deposit as fat in the heart muscles, contributing to severe heart disease.
- Uncooked beans can have toxins, causing severe stomach problems. Overconsumption may cause bloating and flatulence.
- Rajma benefits cancer prevention, good for bone and eye health.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
The protein, soluble fibre, and carbs in rajma are optimal for diabetic patients. Your body digests it slowly keeping you fuller for longer. Rajma also regulates blood pressure, cholesterol, and sugar levels.
Yes. Red kidney beans are rich in fibre and plant-based protein, stabilising blood sugar levels and carbohydrate absorption, aiding weight loss. These functions are crucial for diabetes management.
Black beans, kidney beans, pinto beans, and garbanzo beans are good for diabetics as they control blood sugar. Their fibre content keeps one full for longer.
Diabetics with sensitive stomachs or people having gastric issues should avoid rajma for diabetes.