Nutritional Benefit of Black Beans:

According to article by Ms.Megan Ware (RDN.L.D) on 10th January 2018, published on “Medical News Today”, Black Beans,

1. Maintaining healthy bones. Share on Black beans are high in protein and fibre. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.

2. Lowering blood pressure. Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

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

4. Warding off heart disease. The fibre, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fibre in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

5. Preventing cancer. Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates. Saponins, which is present in black bean prevent cancer cells from multiplying and spreading throughout the body. Fibre intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.

6. Healthy digestion. Because of their fibre content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.

7. Promote weight loss. Dietary fibre is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system.

8. Promote healthy complexion and hair, increase energy. Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.