Are Kidney Beans Better for Your Health Than Meat?

Introduction

At first glance, kidney beans and beef seem to have little in common; however, when the question of a good protein source comes up, these two are usually among the top suggestions.

In this article, we will look at how kidney beans and beef compare to each other, mainly focusing on their nutrition and health impact. 

Nutrition

We will compare the nutritional profiles of mature kidney beans of all types, boiled without salt and broiled ground beef patty, consisting of 85% lean meat and 15% fat.

Vitamins

Beef is overall richer in vitamins, especially B-complex vitamins, being 9 times higher in vitamin B3, 3 times higher in vitamins B2, B5, and B6. Beef is also 4 times higher in vitamin E and provides vitamin A, unlike kidney beans.

Beef is a good source of vitamin B12, which kidney beans lack entirely.

Nevertheless, kidney beans are 14 times richer in folate or vitamin B9, 7 times higher in vitamin K, and 3 times higher in vitamin B3. Kidney beans also contain vitamin C.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kidney beans

4

Beef broiled

8

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+247.8%
Contains more Vitamin KVitamin K	+600%
Contains more FolateFolate	+1344.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B2Vitamin B2	+203.4%
Contains more Vitamin B3Vitamin B3	+830.4%
Contains more Vitamin B5Vitamin B5	+199.1%
Contains more Vitamin B6Vitamin B6	+218.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+170.2%

~equal in Vitamin D ~0µg

Minerals

Kidney beans win in this category, providing nearly 3 times more copper and 2 times more calcium and magnesium. Unsalted kidney beans are also lower in sodium.

However, beef is 6 times richer in zinc and provides slightly more iron and phosphorus.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kidney beans

6

Beef broiled

4

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+94.4%
Contains more PotassiumPotassium	+27.4%
Contains more CopperCopper	+154.1%
Contains less SodiumSodium	-98.6%
Contains more ManganeseManganese	+3483.3%

Contains more IronIron	+17.1%
Contains more ZincZinc	+531%
Contains more PhosphorusPhosphorus	+43.5%
Contains more SeleniumSelenium	+1854.5%

Diets and Religion

Despite the glaring differences, mashed kidney beans can sometimes substitute for ground beef in vegetarian and vegan versions of foods. This is why kidney bean is considered to be a meat alternative.

Kidney beans are an excellent source of protein and vitamin B9 or folate, among other nutrients, for people who do not consume animal products. However, kidney beans do not provide vitamin B12, low consumption of which can cause vitamin B12 deficiency.

You can find more information about vegan and vegetarian sources of essential nutrients on our page.

Kidney beans are also an excellent choice of nutrients for those following the alkaline diet since kidney beans are alkaline-forming, unlike beef.

Kidney beans are the better choice for low-fat, vegan, vegetarian, and alkaline diets, whereas beef can be the right choice for low-carb, high-protein, and keto diets.

As a respected creature of God, beef consumption is often prohibited in Hinduism. There are various laws in India banning the slaughter of cows. For people following this ban, kidney beans can be a good addition to a healthy diet.

Health Impact

Cardiovascular Health

High intake of red meat, such as beef, has been researched to increase the risk of ischemic heart disease (5). Substituting red meat with high-quality plant products, such as kidney beans, leads to a more favorable profile in cardiovascular health (6).

Research has stated the inverse association between dietary fiber intake and coronary heart disease (7). As mentioned above, kidney beans are abundant in dietary fiber.

Diabetes

Red meat consumption has also been associated with an elevated risk of developing type 2 diabetes and metabolic syndrome (8, 9).

Conversely, kidney beans have been studied to serve as a functional low glycemic index food for the dietary regulation of type 2 diabetes patients (10).

Low-fat, plant-based diets have also been correlated with weight loss and improved insulin sensitivity (11, 12).

Cancer

Eating high amounts of red meat can lead to an increased risk of colorectal and bowel cancer. Red meat is classified as a Group 2A carcinogen, meaning there is probable evidence to support the cancer-causing effect of red meat (13). 

Conversely, there is probable evidence that pulses, such as kidney beans, can lead to a decreased risk of colorectal cancer due to their high dietary fiber content (14).

Digestive Health

The soluble dietary fiber found in kidney beans can help normalize stool, while insoluble dietary fiber can increase fecal mass and promote regularity (15). In other words, kidney beans can help improve bowel functions and relieve constipation. 

However, they are high in FODMAP, which may cause bloating and flatulence and worsen the symptoms of IBS.

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin derived from animal products, such as meat, dairy, and eggs, which plays an important role in forming red blood cells and DNA, as well as the function and development of the brain and nerves.

Vitamin B12 deficiency can not manifest for years, as it is stored in excess in the liver; however, it is often seen in those who have followed a strict vegan diet for about three years (16).

Vitamin B12 deficiency symptoms include tiredness, a feeling of pins and needles, mouth ulcers, muscle weakness, disturbed vision, signs of depression, etc. 

Beef is an excellent source of vitamin B12, while kidney beans are entirely absent in it.

For people following vegetarian or vegan diets, various forms of vitamin B12 supplements are recommended.

Sources.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/
2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
3. https://academic.oup.com/ajcn/article/66/5/1264/4655967
4. https://www.researchgate.net/publication/19614236
5. https://pubmed.ncbi.nlm.nih.gov/34284672/
6. https://pubmed.ncbi.nlm.nih.gov/30958719/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942738/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946175/
10. https://www.frontiersin.org/articles/10.3389/fnut.2022.1044427/full
11. https://pubmed.ncbi.nlm.nih.gov/17890496/
12. https://pubmed.ncbi.nlm.nih.gov/16164885/
13. https://www.ncbi.nlm.nih.gov/books/NBK507971/
14. https://www.aicr.org/cancer-prevention/food-facts/dry-beans-and-peas-legumes/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/