Legumes like peas, lentils, and peanuts are known for their high fiber and protein content and black beans are no different. Black beans, amino acids, minerals, and vitamins also contribute to its impressive nutritious profile that benefits the health. Some of these include strengthening bones, protecting the heart with its saponins and quercetin content. Black beans are very accessible and can be found in your local grocery shops either in their packaged, canned, or dried form. Their meat-like texture makes them popular amongst vegetarians.
If you are going to use the canned carefully select those without added sodium but still rinse them before use. It is also important to sort out your black beans during their preparation. The reason for this is that sometimes debris and small rocks are present. You should also wash them and leave them to soak for eight to ten hours before using them, this will help you get the optimum texture and flavor. If the beans can easily split then you know they have been soaked thoroughly. When you walk dried legumes the amount of cooking time is reduced and oligosaccharides are also removed. Oligosaccharides are responsible for gastrointestinal distress. If you leave your beans to soak for a longer time, then the amounts of phytates will be reduced. Phayates reduce the absorption of minerals.
Black Beans Amino Acids And Other Nutrients
The nutrients found in black beans include:
|114 kilocalories energy||7.62g protein||0.46 g of fat|
|20.39 g of carbohydrate||7.5g of fiber||0.28 g of sugar|
|23 mg of calcium||1.81 g of iron||60 mg magnesium|
|130 mg of phosphorus||305 mg of potassium||1 mg of sodium|
|0.96 mg of zinc||0.21 mg of thiamin||0.434 mg of Niacin|
|138 mg of folate||3.8 mg of vitamin K.|
You will also get several phytonutrients like quercetin, kaempferol, saponins, and anthocyanins. They all have antioxidant properties.
As with other legumes, black beans also have starch, a complex carbohydrate that prevents the level of your blood sugar from rising.
Benefits of Black Beans
These are the potential benefits of black beans:
1. Maintains bone health
The calcium, phosphorus, magnesium, copper, zinc, iron, and manganese present in black beans contributed to bone strength and structure building and maintenance. Phosphorus and calcium are vital for bone structure, zinc and iron, on the other hand, plays important roles in strength maintenance and joints and bone elasticity.
Roughly 99% of your body’s calcium level, 80% of phosphorous, and 60% of magnesium are stored in your bones. This shows that it is very important for you to get a sufficient amount of these nutrients in your diet.
2. Reduces blood pressure
Keeping your sodium level low is very important in normal blood pressure
Maintaining a low sodium intake is essential to keep a normal blood pressure level.
Naturally, black beans had a low amount of sodium. It also contains calcium, magnesium, and potassium which are all associated with decreased blood pressure.
Buy canned black beans options that have a low sodium amount but still rinse it thoroughly to remove any excess sodium content.
3. Controls diabetes
Research has shown that type 1 diabetes individuals who consume a fiber-rich diet have a lower level of blood glucose. People who also have type 2 diabetes experience improves levels of lipids, blood sugar, and insulin. 173 grams or a cup of black beans (cooked) contains 15 grams of fiber.
The US FDA sets the recommended daily intake of fiber for a 2000 calories diet. However, this amount may vary based on total calorie intake.
4. Prevents heart disease
The potassium, fiber, vitamin B6 phytonutrients, and folate found in black beans combined with the absence of cholesterol support the health of your heart.
The fibers aids in lowering your blood cholesterol level at the same time reducing the chances of you developing heart disease.
Folate and vitamin B6 prevents homocysteine buildup. Homocysteine is a compound which when present in excessive amounts is accumulated and will damage the blood vessels leading to heart issues.
The saponins and quercetin in black beans are partly responsible for its cardioprotection function. Quercetin itself is an anti-inflammatory compound that has the potential of reducing atherosclerosis risk and prevents range from LDL cholesterol.
Studies also show that saponins reduce the level of blood cholesterol and blood lipid this preventing blood vessels and heart damage.
5. Prevents cancer
The mineral case selenium, although not found in most vegetables and fruits, is present in black and. This mineral contributes to the function of liver enzymes and it also helps to detoxify compounds that lead to cancer.
Additionally, selenium has the potential of reducing tumor growth and preventing inflammation. Saponins are known to prevent the growth of cancer cells
Fibers gotten from vegetables and fruits of which black brands are part have been connected with a decrease in colorectal cancer risks.
The high amount of folate in black beans contributes to DNA repair and synthesis thus preventing cancer cell formation.
6. Healthy digestion
Due to the fiber content of black beans, it is effective in promoting the health of the digestive system and constipation. They also supply the necessary fuel needed to boost healthy gut bacteria.
7. Weight loss
A commonly recognized weight management and loss factor is dietary fiber. Food rich in fiber makes one feel longer after eating this reduces appetite and reducing calorie intake.
Many research suggests that if plant food such as black beans is consumed more then there will be a decreased risk of diabetes, obesity, heart diseases, and mortality in general. Fibers also promote hair health and complexion, it lowers weight and increases energy.
While the number of black beans amino acids may not be so rich, there are several other nutrients that you can get from eating black beans. But if you are looking for a protein-rich meal then do not include black beans.