Health Benefits of Black Beans

What are the health benefits of black beans? Everyone is pretty familiar with the astonishing benefits of legumes and beans. Not only are beans inexpensive, but they are also loaded with nutrients and are incredibly healthy. Black beans classified as legumes are also known as turtle beans due to their hard shell-like appearance. Moreover, just like other legumes, black beans are also rich in protein and fiber content. Besides, it also contains several other critical vitamins and minerals that are essential for growth. Therefore, this article will focus on the health benefits of black beans and any potential side effects you might face in consuming black beans.

Nutritional Facts

Like other healthy and nutrient-dense beans, black beans are an excellent fiber, protein, and folate source. Moreover, due to these reasons, black bean is a staple food around Central and South American. Furthermore, it is also commonly used all around the world.

Let’s have a look at the nutritional facts of black beans:

Vitamins and Minerals:

Black beans are rich in vitamins and minerals; they are an excellent source of folate. Other vitamins and minerals in black beans are:

• Vitamin B1
• Vitamin K
• Niacin
• Sodium
• Zinc
• Calcium
• Iron
• Magnesium
• Manganese

Due to its incredible nutrient content, black beans can reduce spikes in blood sugar after eating a meal. The main reason behind this is the low level of the glycemic index.

Health Benefits of Black Beans

Below are the important health benefits of black beans:

1. Maintain Healthy Bones:

Black beans are an excellent source of plant-based protein and fibers. Therefore, they play a critical role in maintaining bone health. Besides, it is also rich in calcium, magnesium, iron, phosphorus, and zinc. All of these minerals effectively contribute to building and strengthening bones and bone structure. Black beans can fulfill almost 99 percent of the body's calcium supply and 60 percent of magnesium supply. Thus, it plays a crucial role in maintaining the strength and elasticity of bones and joints.

2. Lowering Blood Pressure:

To keep your blood pressure in the safe range, you must reduce your intake of sodium. However, when it comes to black beans, they contain low percent of sodium in contrast to potassium, magnesium, and calcium. As a result of which it can effectively maintain the blood pressure in a normal range. But don't forget to buy black beans with low sodium because canned beans are generally high in sodium content. In case you purchased them, rinse them properly before cooking.  

3. Manage Diabetes:

This is one of the most notable benefits of black bean. Numerous studies have shown that consuming black beans can successfully lower the level of blood glucose. Consequently, it is very effective for people with type I diabetes. Besides, it is also effective for people with type II diabetes as it may improve blood sugar, insulin, and lipids content. Actually, the presence of fibers in black beans is generally associated with maintaining blood sugar levels. Therefore, you must consume 25 grams of fibers daily.

4. Improves Heart Health:

Another astonishing benefit of eating black beans is their ability to improve heart health. The presence of potassium, vitamin B6, folate, fiber, and phytonutrient, along with its lack of cholesterol, can support heart health. Fiber present in black beans reduces the level of cholesterol in the blood and, therefore, helps lower heart diseases. Moreover, vitamin B6 and folate prevent homocysteine formation, a compound that can damage blood vessels when present in a large amount. Black beans have natural anti-inflammatory properties that can help to reduce heart diseases.

5. Prevent Cancer:

Black beans contain selenium, which is not easily found in fruits and vegetables. It can maintain liver enzymes function and is therefore helpful in detoxifying some cancer-causing elements in the body. Moreover, it can also have anti-inflammatory properties and thus decreases tumor growth rates. It can also help to prevent the multiplication and spreading of cancer cells throughout the body. Researches show that fiber intake from black beans can help to lower the risk of colorectal cancer. Usually, the presence of folate in black beans helps to prevent the formation of cancer cells.  

6. Healthy Digestion:

I am sure that everyone is pretty familiar with the role of fibers in digestion. Fibers help to improve digestion; therefore, black beans are good for digestion. Actually, black beans contain fiber in abundance that can prevent constipation and help with a healthy digestive tract's regularity. Besides, they can also provide fuel to healthy bacteria in the colon.

7. Help with Weight Loss:

Dietary fibers play an important role when it comes to weight loss and weight management. Therefore, any food high in fiber can create a feeling of fullness and reduce appetite. Therefore, when you eat black beans, you will feel full for a longer time and consume fewer calories. As a result, your overall calorie intake will decrease, helping you reduce weight. Numerous studies show that eating black beans can successfully reduce diabetes while at the same time, it can promote a healthy complexion and hair.

Daily Recommended Intake

Black beans are a staple food in many parts of America and are also used worldwide. Due to its nutrient-dense composition, that is very effective and healthy. As a result of which research suggests, you must add black beans to your balanced diet. Besides, the consumption of black beans can reduce diabetes, heart problems, and some types of cancer.

According to a study of one commonality between 'blue zones,' a place where people live longest is the consumption of black beans. Therefore, your diet must include three cups of black beans per week. Besides, you can also consume them daily by eating half a cup.

Best Way to Consume

One of the best things about legumes is that they are available all around the year. You can either buy dried, packed, or canned black beans from the market. Their dense meat texture made them a top-rated source of protein, especially in vegetarian dishes. In case you eat canned beans, it is always better to select the one without added sodium.

• Consume black beans in the form of a delicious taco salad.
• You can also eat heart black bean soup cooked with onions, tomatoes, and spices.
• Black bean burritos are perfect fast food and are loved by everyone.
• Add black beans with your favorite toppings in the stuffed baked potatoes.
• Make a layered dish by placing black beans layer in the dish covered with guacamole, chopped tomatoes, diced onions, and cilantro.

Best Black Bean Recipes:

Black beans are quite easy to cook. Besides, you can cook them in a variety of ways to make dishes tastier. Some of the best black bean recipes are:

• Poached Huevos Rancheros
• Zesty Mexican Soup
• Black Bean Chili
• Black Bean Burrito
• Black Bean Salad
• Baked salmon and Black Beans
• Avocado and Lime Bean Bowl
• Veggie Fajita
• Heart-Healthy Chipotle Chili
• Sweet Potato, Avocado, and Black Bean Tacos

Tips for Preparing Black Beans:

Below are a few tips to keep in mind when you are cooking black beans:

• Before cooking, try to pick out any small rocks or other debris from the black beans.
• Always wash them once you remove rocks for cooking.
• Soak them in water for at least 8 to 10 hours to achieve optimal texture. It can reduce the amount of time required to cook black beans and remove some oligosaccharides that cause gastrointestinal distress.
• And before cooking, drain the soaking water and rinse them again with clean water.
• For cooking black beans, you can either cook them on a stovetop or use a pressure cooker.
• Add seasoning only when beans have been cooked for a great taste and texture.

Side Effects

Black beans are full of nutrients that are very healthy. They don't have any side effects and do not cause distress. However, there are certain things which you must keep in mind before eating black beans.

Like all other beans and legumes, black beans also contain oligosaccharides referred to as galactans, a complex sugar that the body cannot digest due to the lack of a necessary enzyme. Therefore, some people might face the issue of intestinal gas or discomfort due to this reason. In case you feel these symptoms of consuming black beans, then try to add them slowly in your diet.

Besides, another way is to soak them for a longer time in the water before cooking. It can remove a lot of oligosaccharides and stachyose to eliminate digestive issues. To attain good health and avoid any health issue, the only thing that matters is your black beans' eating pattern. The key to good health is to add variety in your diet rather than concentrate on only one type of food.

Final Words

Black beans are loaded with nutrients and are one of the healthy foods. They come with numerous health benefits and are good for health.

References

• https://www.goodhousekeeping.com/health/diet-nutrition/a20088526/black-beans-nutrition/
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
• https://www.verywellfit.com/black-beans-nutrition-facts-calories-and-their-health-benefits-4118125