Home Weight Loss Is Rajma Good For Weight Loss? Here’s What Research Says

Is Rajma Good For Weight Loss? Here’s What Research Says

Is Rajma Good For Weight Loss? Here’s What Research Says

Rajma, also often known as kidney beans, is a staple food in India and a beloved dish in lots of households. Whether it’s Rajma Chawal, Rajma Masala, or Rajma Salad, this legume has turn out to be a household name within the country. But besides its delicious taste, Rajma offers several health advantages, making it a preferred food for weight reduction diets. Nonetheless, many persons are unaware of those advantages and sometimes hand over on their favourite Rajma dishes while on a weight reduction journey. So, the query stays, “Is Rajma Good for Weight Loss?” Let’s discover.

Rajma can take some time to soak after which cook so I generally prefer to cook a minimum of 250 g of it at a time. I can then use it to make a yummy curry in addition to have extra to place right into a salad for my evening snack or to make hummus. When I actually have it available, it’s an amazing solution to pep up protein in any of my meals.

—Aditi Shenai (Product Nutritionist)

Nutritionists and health experts worldwide have been touting the advantages of including legumes in a healthy weight-reduction plan for an excellent reason. Legumes, including Rajma, are a wealthy source of plant-based protein, fibre, and complicated carbohydrates. These nutrients assist you feel satiated for prolonged periods, stabilise blood sugar levels, and stop overeating. Furthermore, legumes are also low in fat, making them an ideal addition to any weight reduction weight-reduction plan. So, in the event you’re on the lookout for a food product to support your weight reduction efforts, Rajma might just be the reply.

Rajma: An Overview

Originating from South America, Rajma has a wealthy history dating back to the Incas, who cultivated this legume for its high dietary content. Over time, Rajma spread to other parts of the world, including India, where it has turn out to be an integral a part of the cuisine. Rajma is understood for its high protein content, making it a wonderful food for vegetarians and vegans. It’s also a wealthy source of fibre, which improves digestion and keeps you feeling full for prolonged periods. Moreover, Rajma is low in fat and incorporates complex carbohydrates, making it nutritious food for those seeking to drop pounds.

Dietary Profile of Rajma

Rajma (kidney beans) is a high-protein legume often utilized in Indian cooking. As per the USDA, 100 grams of cooked kidney beans (Rajma) offer the next nutrients.

  • Energy: 127kCal
  • Protein: 8.67g
  • Total lipid (fat): 0.5g
  • Carbohydrate: 22.8g
  • Fibre, total dietary: 7.4g
  • Calcium: 28mg
  • Iron: 2.94mg
  • Magnesium: 45mg
  • Phosphorus: 142mg
  • Potassium: 403mg
  • Sodium: 2mg
  • Vitamin C: 1.2mg

Rajma and Weight Loss: The Connection

Rajma, or red kidney beans, is a legume wealthy in nutrients. Due to this fact, it will possibly be a wonderful addition to a weight-loss weight-reduction plan. Quite a few studies have shown that incorporating rajma into your meals can result in weight reduction and improved health outcomes.s.

Protein Content

Rajma is an excellent source of plant-based protein, which is crucial for repairing and constructing muscles. Moreover, protein has a more significant thermic impact than carbohydrates or fat, meaning that the body expends more calories digesting and metabolising protein. A study found that eating protein-rich foods might help reduce cravings and end in weight reduction.

Fibre Content

Rajma can also be high in dietary fibre. Research shows Rajma’s dietary fibre and protein help improve satiety and lower overall calorie consumption. Consequently, Rajma could be helpful for weight reduction. As well as, fibre is obligatory for optimal digestive health and might help manage blood sugar levels.

Low in Fat

Rajma is low in fat, making it an excellent food for people attempting to cut calories and drop pounds. High-fat foods are also high in calories, which might result in weight gain. While low-fat meals like rajma can assist in reducing calorie intake, it continues to be obligatory to look at portions and overall calorie intake to satisfy weight reduction objectives.

Low Glycemic Index

Rajma has a low glycemic index of 24. It indicates that Rajma consumption doesn’t raise blood sugar levels quickly. It may possibly help with weight reduction because fast variations in blood sugar may cause a rise in hunger and overeating, ultimately resulting in weight gain.


Research shows that Rajma is a wonderful source of dietary fibre, protein, carbohydrates, minerals, and phytochemicals, including phenolic compounds. These nutrients profit health by promoting weight reduction, reducing the danger of heart disease, balancing blood sugar levels, and improving gut health.

Scientific Evidence

Several studies have been conducted to find out the impact of rajma on weight reduction. For instance, a study found that the consumption of rajma led to decreased body mass index (BMI), body weight, and waist circumference in chubby and obese adults. It also led to more significant weight reduction and improved lipid profiles in chubby and obese individuals in comparison with a control group. Moreover, research shows that regular intake of white kidney beans has been shown to induce weight reduction in obese individuals.


In summary, rajma is one of the crucial useful legumes to include right into a weight reduction weight-reduction plan plan on account of its high levels of soluble fibre and protein. These beans keep you full, slow stomach emptying, and assist you drop pounds. By adding rajma to your meals, you possibly can profit from its quite a few health advantages while also having fun with delicious and nutritious food.

Other Health Advantages of Rajma 

Rajma, or kidney beans, is a nutritious food that provides several health advantages beyond just aiding weight reduction. Due to this fact, as per a study, increasing the consumption of beans is helpful. Below are the benefits of consuming Rajma and the way it will possibly contribute to overall health.

Good for Heart Health

Rajma is wealthy in dietary fibre, protein, vitamins, and minerals, which might profit heart health. A study found that repeatedly consuming kidney beans lowers LDL cholesterol, improving overall heart health. As well as, kidney beans have low saturated fat and protein content, contributing to a healthy heart. Furthermore, the potassium in kidney beans promotes higher heart muscle activity, improving heart health.

Cancer Prevention

Consuming Rajma may also lower the danger of certain cancers, resembling pancreatic and colon cancer. Rajma is high in fibre, which promotes anti-cancer actions within the gut. The bacteria within the colon ferment the fibres, causing the event of chemicals that lower the danger of colon cancer. In response to a study, regular consumption of Rajma reduces the danger of colorectal polyps by an analogous method.

Controls Metabolism

Metabolism is the chemical process that happens within the cells of an organism. Specific proteins regulate these processes, resembling transforming food into energy, allowing you to perform activities resembling moving, pondering, and growing. In response to a study, consuming kidney beans improves overall metabolic health, aiding in regulating the chemical reactions in our bodies.

Enhances Memory

Rajma incorporates vitamin B1, which contributes considerably to optimal cognitive functioning. Vitamin B1 synthesises acetylcholine, a vital neurotransmitter that promotes healthy brain function and improves focus and memory. Moreover, a study reveals that consuming Rajma delays the negative impacts of Alzheimer’s and dementia.

Nutraceuticals for Human Supplementation

Beans could be an excellent source of nutraceuticals for human supplementation, mainly compounds that disappear with cooking conditions but exhibit crucial biological activity. These nutraceuticals aid in fighting a number of the significant health problems with our time, including obesity, cardiovascular diseases, cancer, osteoporosis, arthritis, diabetes, cholesterol, and more. A study reveals that increasing the consumption of beans is helpful, which could possibly be on account of the presence of nutraceuticals.


Rajma’s quite a few health advantages make it a wonderful addition to any weight-reduction plan. Its cholesterol-lowering properties, anti-mutagenic and anticancer effects, prevention of obesity and lifestyle diseases, and enhancement of heart health, metabolism, and memory are a number of the many benefits of consuming Rajma.

Rajma Consumption: Potential Side Effects

Harmful Chemical Component

The covering of uncooked Rajma incorporates a hazardous chemical component often known as phytohemagglutinin (PHA) and lectins, which might harm gut health. Consequently, vomiting and diarrhoea may occur. To avoid these unwanted effects, it’s endorsed to soak Rajma for a minimum of 5 hours and fully prepare them by boiling them for a minimum of half-hour.


Antinutrients in rajma can reduce the dietary value of other foods. As well as, substances resembling protease inhibitors and starch blockers may impede digestion by inactivating various digestive enzymes. Nonetheless, soaking the beans before boiling them can swiftly remove these chemicals. Due to this fact, soaking them for half-hour is sufficient.


Overeating rajma can result in gas, constipation, and bloating. Due to this fact, watching portion sizes while cooking rajma is crucial to avoid these unwanted effects. Furthermore, consuming an excessive amount of of any food may end up in weight gain, so it’s crucial to eat moderately.


Rajma is a nutrient-dense food with quite a few health advantages when consumed moderately. Nonetheless, to avoid potential unwanted effects, it is crucial to soak and cook the beans thoroughly and watch portion sizes. Moreover, a healthcare skilled or registered dietitian can assist you ensure your weight-reduction plan is well-balanced and meets your dietary needs.

Rajma Recipes for Weight Loss

Rajma Salad

Serving: 2

Cooking time: 10 minutes


  • Red Kidney beans, boiled:2 Cups
  • Onion, thinly sliced: 1 (small)
  • Tomato, chopped: 1 (medium)
  • Green Chilies, chopped: 2
  • Lemon Juice: 1 tbsp
  • Low-fat Yoghurt: 2 tsp
  • Salt: To Taste
  • Red Chilli Powder: 1 tsp
  • Chaat Masala: 1 tsp
  • Potato diced: 1
  • Fresh Coriander: A number of leaves

Preparation Method

  • Soak the beans (2 cups) for five to six hours or overnight before cooking.
  • After 6 hours, thoroughly rinse and wash.
  • Add half a cup of water to the pan with the rajma.
  • Now season with salt (to taste).
  • In a daily pressure cooker, cover and simmer for 45 minutes.
  • Begin preparing the Salad: Add kidney beans (rajma) to a mixing dish.
  • Add thinly sliced onion, chopped tomatoes (peel skin and take away seed), lemon juice, and green chillies.
  • Season with salt, red chilli powder, and chaat masala to taste.
  • Now add yoghurt to offer it a creamy appearance.
  • Garnish with freshly chopped coriander.
  • Mix every little thing and serve!

Rajma Wrap

Serving: 1

Preparation time: 10 minutes


  • Whole wheat wrap: 1
  • Boiled rajma: ½ cup
  • Tomato chopped: ½ cup
  • Onion, thinly sliced: ½ cup
  • Green bell pepper, thinly sliced: ½ cup
  • Lemon juice: 1 tbsp
  • Salt: To taste
  • Red chilli powder: ½ tsp
  • Cumin powder: ½ tsp
  • Coriander powder: ½ tsp
  • Low-fat yoghurt: 1 tbsp
  • Fresh coriander leaves, chopped: A number of leaves

Preparation Method

  • Mix boiled rajma, chopped tomato, thinly sliced onion, and thinly sliced green bell pepper in a mixing bowl.
  • Add lemon juice, salt, red chilli powder, cumin powder, and coriander powder to taste.
  • Mix well and put aside.
  • Heat the entire wheat wrap on a non-stick pan.
  • Spread low-fat yoghurt evenly over the wrap.
  • Place the prepared rajma mixture within the centre of the wrap.
  • Garnish with fresh coriander leaves.
  • Wrap the filling tightly in the entire wheat wrap.
  • Serve hot.

Just Saying 

Have you ever ever tried making Rajma hummus? Yes, you read it right! Hummus is an amazing snack option for weight reduction, and by adding Rajma, you possibly can give it a brand new twist. To make rajma hummus, take boiled rajma, garlic, tahini, lemon juice, and olive oil in a blender and mix it to a smooth paste. Season it with salt and red chilli powder to taste. Finally, garnish it with olive oil, chopped coriander leaves, and red chilli flakes. You’ll be able to enjoy this healthy and unique snack with carrot sticks, celery sticks, or whole wheat pita chips.

The Final Word

Rajma is a nutritious food with various advantages that may support weight reduction. Rajma’s high protein and fibre content can increase satiety, reduce hunger, and boost metabolism, while its low glycemic index might help regulate blood sugar levels. Rajma can also be useful for brain health, can lower bad (LDL) levels of cholesterol, and is a wonderful alternative to meat for vegetarians. Nonetheless, consuming it as a part of a balanced meal is crucial. Moreover, be mindful of portion sizes to avoid overeating, which might cause bloating and constipation. Due to this fact, it’s at all times beneficial to seek the advice of a nutritionist to realize your weight reduction goals.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Incessantly Asked Questions

Q: What’s rajma, and the way does it aid in weight reduction?

A: Rajma, or kidney beans, are legumes which might be high in protein. These legumes are high in minerals, vitamins, and antioxidants. It’s also high in soluble dietary fibre, which keeps you fuller for longer and prevents you from snacking on harmful foods. Consequently, it keeps your weight in check.

Q: What number of calories are in a serving of rajma, and the way does this affect weight reduction?

A: When boiled, 100 g of rajma can have as much as 130 calories. While rajma has a high-calorie content, it’s a nutrient-dense weight-reduction plan abundant in protein, fibre, and other vital components. Due to this fact, having rajma in your weight-reduction plan can assist you drop pounds by making you are feeling satiated for longer and lowering your overall calorie intake.

Q: Is rajma high in protein, and the way does this help with weight reduction?

A: Rajma incorporates an excellent amount of protein considering it’s a vegetarian or vegan source of protein. For instance, a 100g portion of boiled rajma includes roughly 8 grams of protein. As well as, protein in your weight-reduction plan can assist you drop pounds since it promotes feelings of fullness and satiety, resulting in lower calorie consumption and, eventually, weight reduction.

Q: Can rajma be included in a low-carbohydrate or ketogenic weight-reduction plan for weight reduction?

A: Rajma has a better carbohydrate content than other protein sources, making it less suitable for very low-carbohydrate or ketogenic diets, which frequently limit carbohydrate intake.

Q: How should Rajma be prepared for optimal weight reduction advantages?

A: Several methods exist to include rajma into your weight-reduction plan for weight reduction without sacrificing flavour. 

The strategy for cooking rajma is identical for any recipe. First, Rajma must be washed and soaked in water for 5-6 hours. Then, pressure cook the beans for 20-25 minutes. Next, you possibly can add vegetables to make a balanced meal. For instance, you possibly can make healthy vegetable patties. It, like other legumes, could be sprouted. Sprouting rajma permits nutrients to be kept fairly than lost during cooking.

Q: Can rajma be eaten as a primary meal for weight reduction, or is it higher as a side dish?

A: Rajma could be used as a primary weight-loss meal, particularly when combined with other nutrient-dense vegetables and probiotics to make a balanced and enjoyable meal. Balancing rajma with additional healthful and low-calorie items is crucial when serving rajma as a primary course.

Q: Is it fit for human consumption rajma day by day for weight reduction, and are there any potential risks?

A: Rajma is the best legume for weight reduction due to its high protein and fibre content. Nonetheless, consuming raw or partially cooked kidney beans is harmful since it incorporates high levels of phytohaemagglutinin. This toxic protein may cause diarrhoea and vomiting.

Q: Can rajma be consumed moderately as a part of a weight reduction plan while still having fun with other foods?

A: While Rajma Chawal could be a nutritious addition to your weight reduction weight-reduction plan, it’s crucial to recollect to look at your portion limits. Consuming an excessive amount of of any food might end in weight gain. Due to this fact take Rajma Chawal moderately.

Q: Are there any specific weight reduction diets or plans that incorporate rajma?

A: No, no specific Rajma weight reduction weight-reduction plan or regimen exists. But alternatively, rajma is nutrient dense and high in protein and fibre, which can assist in weight reduction by providing a sense of fullness and satisfaction.

Q: Can rajma be combined with other weight-loss foods for even higher results?

A: Yes, rajma could be paired with other weight reduction foods to make much more healthy and satisfying meals that can assist you achieve your weight reduction goals, resembling salads, soups, and curry.

Research Sources

1. The U S Department of Agriculture


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