8 Health Benefits of Black Beans

Black Beans

Black beans come with a lot of benefits like dietary fiber, antioxidants and plant based protein. They also contain antinutrients that make it difficult for digestion. Read the blog further to know in detail.

Black beans falls under the legume types. They are also called as turtle beans for their shell-like look. Black beans are are the seeds of a plant that can be consumed.

Nutritional Facts of Black Beans

One cup of boiled and unsalted black beans (172 grams) contains:

• Fat: 1 gram
• Protein: 15 grams
• Carbs: 41 grams
• Calories: 227
• Fibre: 15 grams
• Thiamine: 35% of the DV
• Copper: 40% of the DV
• Folate: 64% of the daily value (DV)
• Iron: 20% of the DV
• Selenium: 2% of the DV
• Manganese: 33% of the DV
• Potassium: 13% of the DV
• Calcium: 2% of the DV
• Magnesium: 29% of the DV
• Phosphorus: 19% of the DV
• Vitamin B6: 7% of the DV

Health Benefits of Black Beans

Here are the amazing health benefits of black beans:

1. Healthy Bones

Healthy bone structure and strength is contributed by magnesium, iron, copper, phosphorus, manganese, zinc and calcium, which are all present in black beans.

Approximately sixty percent of magnesium, eighty per cent of phosphorus and ninety-nine per cent of calcium supplies are stored in the bone. So, it is very important to include all of these in a well-balanced diet.

2. Blood Sugar

Black beans doesn’t cause a spike in blood sugar, unlike various other foods that are abundant in carbohydrates. Studies have revealed that when a person consumes black beans with rice, the blood sugar levels are lower than that of when they only ate rice. Black beans can be added to the diet of people with diabetes.

3. Gut Health

There are many gut health benefits of dietary fibre obtained from unrefined whole foods such as vegetables, grains, fruits, whole grains and legumes.

The fibre present in the above food aids in the reduction of constipation, digestion process, ideal movement in the intestines, and remarkable changes in gut bacteria and absorption.

Gut bacteria are fed diets that are rich in fibre. The gut bacteria eat the fibre as the fibre is digested. This bacteria produces a by-product known as short-chain fatty acids, which is beneficial to gut health.

4. Weight Loss

Due to the high fibre and protein content, black beans can assist with weight loss. This means that they will keep a person feeling full, automatically reducing cravings.

A study conducted on women found that the fat content in women who consumed less legumes was more than the ones who consumed more legumes. This directly reflected on their body composition.

5. Lowering Blood Pressure

For an ideal blood pressure level, it is important to maintain a low sodium intake. Not only does black beans contain calcium, magnesium and potassium all of which decrease blood pressure but it also is low in sodium.

6. Eye Health

Age-related macular degeneration and cataracts are two common eye problems in adults and this can be improved by the antioxidants present in black beans. Many research have proved the effectiveness of antioxidants on the eyes.

7. Antioxidants

Oxidation and inflammation caused by oxidation can be reversed with antioxidant foods. Diabetes and heart diseases are the result of inflammation and oxidation.

There are a number of reasons on why oxidation increases in the body, some of them might be due to smoking, pollution, poor diet, excess sun and environmental factors. Black beans are abundant in antioxidants that help fight the development and progression of chronic diseases.

8. Managing Diabetes

Many studies have discovered that when people with type 1 diabetes eat high-fibre diets, they tend to have reduced blood glucose levels. And individuals with type-2 diabetes might have improved lipids, insulin and blood sugar levels.

Downsides of Black Beans

Black beans contain antinutrients like most other legumes. They are called antinutrients as they compromise the absorption of minerals and impair digestion.

Some of the antinutrients found in the black beans are:

• Protease inhibitors
• Phytic acid
• Lectins
• Tannins

The antinutrients in black beans and many other legumes can be reduced by soaking and cooking them. They can also be reduced by germination and fermentation.

Even though black beans are a great source of plant protein, they don’t contain all the nine essential amino acids that the body requires from food.

This is why a variety of plant-based foods which provide all the essential amino acids along with black beans is important for a balanced diet.

Conclusion

Black beans are one of the dry pulses that are commonly consumed everywhere in the world. They come with a lot of benefits like dietary fibre, antioxidants and plant-based protein.

They also contain antinutrients that make it difficult for digestion. Soaking and boiling the black beans makes the antinutrients less and softer to consume.

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