5 Amazing Black Bean Benefits
Beans are both nutritious and delicious. They are also very versatile that they can be added in a wide range of dishes, from soups to stir-fries and everything in between. They come in so many varieties and among those that stand out are black beans.
Many health organisations, including the American Diabetes Association, the American Heart Association, and the American Cancer Society – recommend legumes as a key food group for preventing disease and improving health.
Why Black Beans are So Good for You
Black beans make a complete protein when paired with brown rice. That’s why they make an excellent addition to a vegetarian diet. These powerful beans are very high in fibre, folate, protein, and antioxidants which all contribute to good health.
Here are major health benefits of black beans:
Better Digestion
Since black beans are very high in fibre and protein, they are good for your tummy. That’s because the said essential nutrients help move foods through your stomach to the large intestine at a healthier pace. This prevents any part of your digestive tract from having to work too much and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.
Healthier Heart
Black beans are especially rich in soluble fibre – which has been shown to boost heart healthy by lowering bad cholesterol. Several studies have shown that increased consumption of soluble fibre (especially from legumes) may lower risk of coronary diseases and heart attack.
Cancer Prevention
Black beans have high content of phytochemicals, and have at least 8 different flavonoids with enormous antioxidant potential. Research has linked black bean consumption with a lower risk of certain cancers. These delicious beans have also been shown to be effective in fighting the growth of colon adenoma – a non-cancerous tumour that can lead to colon cancer.
Normal Blood Sugar Levels
The stead movement of protein and fibre through the digestive system aids in maintaining the normal levels of blood sugar. Such breakdown of food aids in curtailing extremes regarding simple sugar uptake from the digestive tract. A lack of simple sugar uptake may produce a rapid blood sugar drop. Either extreme can upset blood sugar balance. The quantity of fibre and protein in black beans helps avoid both extremes. With respect to prevention of type 2 diabetes, researchers have become especially interested in some of the alpha-amylase inhibitory effects of black beans. Such compounds are needed for breaking down starch into sugar.
Stronger Nervous System
As mentioned, black beans are high in folate. This nutrient is necessary to produce the amino acids the nervous system needs to function. For pregnant women a deficiency in folate can cause the improper development of the foetus’s brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.
Healthier Way to Cook Black Beans
According to the World’s Healthiest Foods, to cook the beans, you can either cook them on the stovetop or use a pressure cooker. If cooking using a stovetop, place the beans in a saucepan and add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. If any foam develops, you can skim it off during the simmering process. Black beans generally take about one and one-half hours to become tender using this method. They can also be cooked in a pressure cooker where they take about one-half hour to prepare.
Whichever method you use, do not add any seasonings (especially salty or acidic ones) until after the beans have been cooked because that will make the beans tougher, increasing the cooking time.
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