Black Beans – Store House of Nutrition and Benefits

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Black beans are one of the many types of beans which are consumed popularly.  They are known by many names and are more popular in the South America region.  It is commonly used in Burritos and also part of Brazilian national dish called feijoada.  Black beans are also available in multiple varieties.

Why You Should Consume Black Beans

Black beans are very sources of Protein and dietary fiber.  The amount of protein in black beans is more than 21 grams and fiber content is around 25 grams per 100 grams which is an awesome combination.  It also contains 350 kcal of energy per 100 grams which means they are one of the best foods which fulfill the FDA guidelines of having around 14 grams of fiber for 1000 calories of energy from food.  If you are vegetarian then black beans should be regular part of your food as it provided both energy and protein apart from the fiber.

Other Benefits of Black Beans

The fiber in black beans which forms the indigestable fraction (IF) are more than chickpeas or other lentils. The IF are actually worked upon by the bacteria in the lower guts.  As a result of the fermentation, the healthy bacteria in the guts produce butyric acid.  The butyric acid is useful for maintaining a healthy gut walls which means that your colon will remain healthy.  Due to this some studies on Colon cancer are using the black beans to study its effect.

Black beans are also a great source of phytonutrients and consuming this provides all the benefits associated with consuming phytonutrients.  The rick black color also contains three types of flavonoids which are delphinidin, petunidin, malvidin.  Flavonoids are great antioxidants which fight the free radicals which cause cancer.  In pharmaceutical industry flavonoids are used in many pharmacological activities such as anti-inflammatory research, anti allergic research, and many other research activities.

Blood Sugar Regulation

Since black beans have one of the best combination of protein and fiber they are great food which prevent the sudden rise in the blood sugar levels.  If you blood sugar levels remain high for long period of time due to bad food habits you are in risk to develop diabetes.  When you eat more foods which do not raise the sugar levels too fast you remain healthier.  Black bean is one such food.

Heart Health Benefits

Black beans contain magnesium and folate (Vitamin B) which are considered very good for heart health as the relax the heart muscles and the nerves.  Heart health also improves due to black beans consumption as it can reduce the bad cholesterol levels (LDL) which cause the heart blockages.

How To Eat

Black beans need to be soaked overnight like chickpeas and then preferably boiled.  Then they can be used in many recipes.  Here is one such recipe which uses black bean and here is another one.

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