Black beans are a cheap, widely available legume high in protein. They make excellent additions to a healthy diet and can consume in various ways. Black beans contain a lot of carbohydrates, but they come in the form of resistant starch1 and fiber, which are slowly absorbed and have health advantages.
Black beans are a good source of the minerals iron, thiamin, folate, and others. Enjoy black beans in various meals, such as brownies and burritos.
Black beans are a common ingredient in Latin American and Caribbean cooking and originate in South America. They are nutritious powerhouses and provide various health advantages, such as better blood sugar regulation and a lowered chance of contracting chronic illnesses like heart disease and type 2 diabetes.
Black beans have a pleasant texture and a mildly sweet flavor. They are highly healthy since they provide a wealth of vital nutrients while low in fat and sugar.
Keep reading to find out the nutritional value of black beans, the health benefits of black beans, and the ways to enjoy black beans in your life.
Nutritional Value of Black Beans
Black beans have outstanding nutritional quality. Black beans are naturally vegan, gluten-free, and high in fiber and protein. Antioxidants, found in abundance in black beans, can protect your body’s cells and lower your chance of developing diseases like cancer and heart disease.
Black beans contain various vitamins and minerals, such as calcium and iron. Additionally, black beans contain zinc, magnesium, folate, copper, manganese, and B vitamins.
Health Benefits of Black Beans
Black Beans for Weight Loss
Dietary fiber is widely acknowledged as a crucial component in weight loss and weight management. Foods high in fiber make people feel fuller for longer after eating and curb their appetite. It helps them consume fewer calories overall.
Numerous studies have revealed that increasing the intake of plant foods, such as black beans, lowers the risk of obesity, diabetes, heart disease, and overall lower weight.
Black beans are frequently described as a superfood and live up to the billing. Black beans are inherently vegetarian and gluten-free. They contain a staggering amount of protein, folate, and fiber. To be precise, a serving of 1/2 cup has 8 grams.
According to the USDA, the Dietary Reference Intake for fiber is 38 grams for men and 25 grams for women. A considerable amount of fiber from one carb serving is found in a 1/2 cup of black beans with 8 grams of fiber.
Black beans contain hardly any fat at all. One gram of fat is not even present in a serving of 1/2 cup. Yet it has 7 grams of protein and 20 grams of total carbohydrates.
Black beans and brown rice comprise a complete protein source because you obtain all nine essential amino acids from them.
Read also: Why are Black Beans Good for Diabetics? Secret Tricks for You!
Best Antioxidant Source
Antioxidants called polyphenols are present in black beans. Black beans contain polyphenols called flavonoids. The type of flavonoid specifically responsible for the color of black beans is called anthocyanin. It’s one of the reasons black beans might be good for your heart and lower your risk of getting cancer. Anthocyanins may also aid those with diabetes by reducing blood sugar spikes after meals.
Black Beans for Cancer
Black beans contain selenium, a mineral that is absent from the majority of fruits and vegetables. It aids in the body’s detoxification of some cancer-causing substances and contributes to the operation of liver enzymes. Selenium also slows the growth of tumors and may prevent inflammationTrusted Source.
Saponins stop cancer cells from proliferating and dispersing all over the body. Fiber-rich foods like black beans and other fruits and vegetables help to reduce the risk of colorectal cancer.
Read also: Top 20 High Fiber Foods for Kids
Black beans contain a lot of folates, which are essential for DNA synthesis and repair. It prevents the growth of cancerous cells as a result of DNA mutations.
Black Beans for Blood Pressure
A minimal salt intake is crucial for maintaining an average blood pressure level. Naturally low in sodium, black beans also include potassium, calcium, and magnesium help to lower blood pressure naturally. Drain and rinse any canned foods low in sodium to further lower sodium levels.
Black Beans for Diabetes
Black beans don’t create a blood sugar surge. Studies have discovered the reverse. Blood sugar levels are often lower when consuming black beans with rice than when rice is the sole food consumed. Including beans in a nutritious diet can help people with diabetes control their blood sugar levels while lowering their chance of developing heart disease.
Black Beans for Healthy Gut
Resistant starch is a particular type of dietary fiber found in black beans. Because resistant starches do not degrade in the small intestine, they pass through the small intestine whole and enter the colon. By causing fermentation by the gut microbiota, this mechanism improves gut health by creating short-chain fatty acids. For general health, having a healthy gut is essential. The best and worst foods to eat for intestinal health are listed below.
Black Beans for Healthy Heart
Black beans’ dietary fiber can improve heart health by assisting in the reduction of cholesterol. A good source of plant-based protein is black beans. Why it’s crucial to eat some plant-based protein may be a question in your mind. Black beans are one example of a plant-based protein source that doesn’t contain cholesterol or saturated fat.
Final Thoughts
Black beans are a food that is free of gluten, high in protein and fiber and contains many essential vitamins, minerals, and antioxidants. Black beans are a versatile food that you may eat at any time of day.
One of the most popular dry pulses consumed worldwide is black beans. They are known as nutritional powerhouses because of their abundance of fiber, plant-based protein, and antioxidants, which help control blood pressure, sugar levels, and cholesterol.
Black beans can improve overall health by assisting with weight loss, blood sugar control, cancer risk reduction, and intestinal health. Don’t pass on the nutritional value and long-term health advantages that black beans can offer.
