Beans called black ( Phaseolus vulgaris L.) are also commonly referred to as the common bean. It is among the widely eaten dry grains, legumes, and chickpeas ( 1Trusted Source).

The origins of black beans are from South America and are an essential food item used in Latin American and Caribbean cuisine.

Alongside being nutritious powerhouses, they provide many health benefits, for example, increased blood sugar control and decreased risk of developing chronic illnesses like Type 2 Diabetes and heart disease. ( 1Trusted Source).

This article provides a deeper look at black beans, their nutritional value, their health benefits, and the best way to cook them.

Black Beans Nutrition

Black bean salad

They are a legume, sometimes called a pulse, an edible food group with a distinctive nutrition composition ( 2Trusted Source).

1 cup (172 grams) of cooked, unsalted black beans contain ( 3Trusted Source):

  • Calories: 227
  • Protein: 15 grams
  • fat: 1 gram
  • Carbs 41 grams
  • Fiber: 15 grams
  • Folate 60% of the value of the day (DV)
  • Copper: 40% of the DV
  • Thiamine 35 percent of the daily DV
  • Manganese 33% of the total DV
  • Magnesium 29percent of the entire DV
  • Iron The DV is 20%.
  • Phosphorus 19.9% of the complete DV
  • Potassium: 13 percent of the DV
  • Vitamin B6 7.7% of the Daily Value
  • Calcium 2.2% of the Daily Value
  • Selenium 22% of the full DV

As you can observe, black beans are extremely rich in fiber and plant-based protein, two elements that can help lower the risk of developing chronic diseases, which many Westernized diets do not have ( 1Trusted Source).

Their protein is exceptionally digestible and has 79% digestibility. In reality, they are considered an environmentally sustainable protein source when compared with sources derived from animals ( 4Trusted Source5Trusted Source).

This nutritious legume contains Insoluble fiber, soluble fiber, and resistant starch, each of which is associated with numerous advantages ( 4Trusted Source).

Black beans also contain selenium, calcium, and many B vitamins. But their mineral content may vary according to the beans’ place of origin ( 4Trusted Source).

Additionally, despite their significant levels of iron, they contain certain anti nutrients. They are substances that could interfere with the absorption of minerals ( 4Trusted Source6Trusted Source).

Health Benefits

1. Maintaining Healthy Bones

The iron, phosphorus, calcium, magnesium, manganese, copper, zinc, manganese and copper in black beans are all essential to creating and maintaining bone structure, Trusted Source, and strength.

Calcium and phosphorus play a significant role in bone structure, whereas zinc and iron are essential in ensuring the strength and flexibility of joints and bones.

Around 99 percent of your body’s calcium intake, 60 percent of magnesium, and 80 percent of phosphorus storage are contained in bones makes it vital to obtain enough of these minerals from the diet.

2. Could Help Promote Heart Health

Adding black beans to your diet could help reduce blood cholesterol and raise blood pressure.

For example, saponins in black beans are antioxidants and can lower cholesterol levels. The fiber in beans can aid in reducing the levels of total cholesterol and triglycerides. ( 4Trusted Source).

Studies have shown that for every 10 grams of fiber consumed, the chance of dying due to heart disease could decrease by 27 percent. In the same way, eating 5–10g of insoluble fiber each day could lower the LDL (bad) cholesterol by 5 percent ( 4Trusted Source9).

Another study shows that those who eat beans, including black beans, have a risk reduction of 11% of developing heart disease than those who do not eat beans ( 10Trusted Source).

A different study showed that eating half a teaspoon (113 grams) of beans daily, had little impact on the cholesterol level. Therefore, it is possible that heart health benefits will only be evident if you consume more than this amount of beans a day ( 10Trusted Source).

Researchers have also discovered an opposite relationship between bean intake and blood pressure, with the specific finding that higher intakes of fiber result in lower blood pressure readings ( 4Trusted Source).

In addition, flavonoids in black beans may help prevent platelet aggregation and encourage muscle relaxation, which further contributes to the blood-pressure-lowering effect (4Trusted Source).

A different study also found that eating 1/4 cup (129 grams) of black beans produced the effect of vasorelaxation, which means the beans helped to relax blood vessels’ muscles to reduce blood tension ( 11Trusted Source).

3. The Ability to Lower Blood Pressure

Maintaining a low sodium intake is essential for keeping blood pressure at a reasonable blood pressure at normal. Black beans naturally contain low levels of sodium and are rich in calcium, potassium, and magnesium, which have been proven to reduce blood pressure naturally.

Make sure to buy canned foods with lower sodium content and remove and rinse them to lower sodium content.

4. Managing diabetes

Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin concentrations. One cup of beans, or 172 grams (g) of cooked black beans, add 15 grams of fiber.

It is recommended that the United States Food and Drug Administration (FDA) suggests 25 grams of fiber daily in the 2,000 calories of a diet, depending on the overall intake of calories.

5. Weight Control

Research has shown that those who regularly eat beans may lose weight and develop slimmer waists. In one study, one group of overweight people who ate most of the beans and legumes shed more weight and showed more significant reductions in “bad” cholesterol than men who ate other diets.

Researchers believe these effects result from beans containing large amounts of fiber and protein and slow digestion of carbohydrates. All these can aid your body in feeling fuller and taking in nutrients more effectively.

6. The Prevention of Cancer

Selenium can be described as one of the minerals that aren’t found in the majority of vegetables and fruits but are present inside black beans. It is a crucial component in the liver’s enzyme function and aids in the detoxification of harmful substances in the body. Additionally, selenium may prevent inflammation Trusted Source and decreases tumor rate of growth.

Saponins prevent cancer cells from multiplying or spreading across the body.

The intake of fiber from fruits and vegetables, such as black beans, is linked to a decreased chance of colorectal cancer.

Black beans are rich in folate, a mineral that functions in DNA synthesis and repair, thereby hindering the formation of cancer cells due to DNA mutations.

Weight Control

Research has shown that those who regularly eat beans may be less weighed and possess slimmer waists. In one study, an obese group of men who consumed a lot of beans and legumes shed more weight and showed higher reductions of “bad” cholesterol compared to people who followed other diets.

Scientists believe the effects are due to beans containing large amounts of protein, fiber, and slow-digesting carbs. All these can help your body feel fuller longer and help you absorb nutrients more efficiently.

Eye Health

The antioxidants found in black beans could help safeguard your eyes from macular degeneration caused by age and cataracts. A major research study by the National Eye Institute showed that if people at risk of developing macular degeneration ate high amounts of antioxidants, their chance of suffering from the condition dropped by 25 percent. The antioxidants also decreased vision loss in the same group of high-risk individuals by 19%.

Risks

Legumes are rich in oligosaccharides, also known as Galatians, sugars that are complex and not digested by the body due to the absence of the essential enzyme called alpha-galactosidase.

As a result, it is because eating legumes, like black beans, is believed to cause certain people gas and discomfort.

If you are experiencing these symptoms associated with eating legumes, slowly introduce them into your diet. Another alternative is to soak beans longer, select sprouted beans, or remove the water used to soak dried legumes, which will release two oligosaccharides, stachyose, and raffinose, and can eliminate some digestive problems.

The whole eating routine is essential in preventing diseases and maintaining nutritional health. It is best to follow diverse meals rather than focusing on specific food items as the primary factor in healthy living.

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