Black beans are a healthy and nutritious addition to both non-vegetarian and vegetarian diets. The health benefits of black beans come from various different components, which include fiber, protein, micro-nutrients and antioxidants. These tasty but nutritious legumes are available dried or canned, and both types are equally healthy.
Health Benefits of Black Beans:
1. Cancer Prevention
Phytochemical and flavonoid compounds present in black beans are powerful in development and preventing of cancerous cells in your body. Those 2 substances will act as antioxidant and anti-inflammatory, which are the reasons why cancerous cells cannot grow in the body.
The main cause of the development of cancerous cells varies, but one thing to remember, no matter what the causes are, the first thing is to prevent the accumulation of damaged cells, which will affect the healthy cells, and will stimulate the rapid growth of cancerous cells.
Antioxidant plays important role in repairing or removing the damaged cells, before they could infect the healthy cells and help in preventing the mutation of genes.
2. Heart Health
Adding black beans into your daily or weekly diet, is one of the best benefits due to the high level of fiber that these beans contain. These beans contain high concentrations of soluble fiber, which has been proven to help in lowering blood cholesterol.
Soluble fiber attracts water, and turns into gel form during digestion. While insoluble fiber adds mass to food and helps it to pass through your digestive system faster. Lowering blood cholesterol can help in reducing the thickening of the artery walls, which in turn can prevent strokes and heart attacks.
Also, black beans contain small amounts of omega-3 fatty acids, which are “good” forms of cholesterol in your bodies, which balance the negative effects of bad cholesterol and omega-6 fatty acids. They have slightly anti-hypertensive effects, which means that they can improve blood flow, lower blood pressure, and put less oxidative stress or strain on the cardiovascular system as a whole.
3. Helps in Weight Loss
Dietary fiber is an important factor in weight management and weight loss by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety, which is a sense of fullness and reduce appetite, making a person feel fuller for longer, thereby lowering overall calorie intake.
Studies have suggested that increasing consumption of plant foods such as black beans decreases the risk of diabetes, obesity, overall mortality and heart disease, while promoting a healthy hair and complexion, overall lower weight and increased energy.
4. Maintenance of Blood Pressure
Maintaining a low sodium intake is very important for keeping your blood pressure at a normal level. Black beans are naturally low in sodium, contain calcium, potassium and magnesium, all of which have been reported to help in decreasing blood pressure naturally.
5. Promotes Digestive Health
Black beans are good for regulating digestive issues due to its high levels of fiber and protein. Fiber and protein, both help the food move through your digestive tract, thereforeallowing it to have the nutrients removed and the waste expelled in a healthy way.
Also, black beans are digested slowly than meat, which has a similar protein content, therefore eating beans can leave you satisfied longer. This way, black beans can help in cleaning out your digestive system and in preventing overeating.
Black beans are also smaller, as compared to other beans, which make it easier to digest. Regular consumption of black beans can help reduce constipation problems.
It is important to incorporate black beans as a regular part of your diet, so that the beneficial elements can build-up in your body’s intestinal systems.
Serving Suggestion for Black Beans:
For black beans, it is recommended to purchase the dried one, if possible. This is because processed black beans in which is the form of canned beans must have been through several processes, which could reduce the nutrients that are present in the beans. Furthermore, these additional substances could be dangerous for your health.
Cooking Process for Black Beans:
Canned black beans required lesser time when cooking, as compared to the dried beans. Also, remember to rinse the canned black beans to reduce the sodium level. Furthermore, when it comes to the texture and taste, dried beans is better than the canned beans.