Rich in antioxidants, it helps brain health and lowers the risk of heart disease and diabetes
Black beans, which are considered as representative of black food, are considered as the ‘seasonal food of October’. It is known that black soybeans contain more antioxidants than regular soybeans. What are the specific effects of black beans that experts consistently recommend? American health media ‘Prevention.com’ introduced the nutritional and health benefits of black beans.
Nutritional composition of black beans
Half a cup of black beans has 110 calories and contains the following nutrients: Protein 7g Fat 0g Carbohydrate 20g Fiber 5g Calcium 55mg Iron 2mg Potassium 489mg etc.
You can use dried beans for cooking, but if you don’t want to spend time calling, you can opt for canned beans. You can eat the beans whole or mashed them.
It can be simply cooked with black beans, but it can also be used in a variety of Western-style dishes. In particular, it is recommended to eat it in soups, stews, curry, salads, or in tacos or burritos.
Health Benefits of Black Beans
Like lentils and other legumes, black beans boast many health benefits. “One cup of black beans provides regarding half of the recommended daily amount of fiber,” says registered dietitian and nutritionist Marisa Moore. Considering that modern people do not consume enough fiber, it is a great advantage.
“Soybeans contain both soluble and insoluble fiber, which is good for lowering cholesterol, improving heart health, supporting gut health and smooth bowel movement,” he explains. However, if you rarely eat high-fiber foods, it is better to increase the amount slowly so as not to hurt your stomach.
Black beans contain antioxidants called anthocyanins. These antioxidants give black beans their dark color, support brain health, and may help lower the risk of heart disease and diabetes. Black beans also contain flavinoids that have been implicated in reducing the risk of inflammation and chronic disease. The cysteine component helps to excrete waste from the body and prevent hair loss.
Beans also contain resistant starches that bypass digestion in the upper digestive tract. This prevents soybeans from breaking down into simple sugars and lowers the response to glucose. That means more blood sugar control is possible when you eat black beans.
Besides, black beans are an excellent source of plant protein. It also contains large amounts of iron and magnesium. To increase iron absorption and maximize the benefits, eat a dish that combines black beans with vitamin C, such as tomato salsa.