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Black beans fall under the category of legumes like chickpeas and lentils, and are eaten as an important part of the diet.
Black beans are considered a staple food rich in many essential nutrients and are known to help prevent various diseases, according to the Boldsky website, which is interested in health issues.
Black beans
Nutrients
According to the USDA, every 100 grams of raw black beans contains 341 calories of energy and 11 grams of water plus the following:
• 21.6 g of protein
• 15.5 grams of fiber
• 123 mg of calcium
• 5.02 mg of iron
• 171 mg of magnesium
• 352 mg of phosphorus
• 1480 mg of potassium
• 5 mg of sodium
• 3.65 mg of zinc
• 3.2 mcg of selenium
• 444 mcg of folic acid
• 66.4 mg of choline
• 17 IU of vitamin A
Health benefits
1. Antioxidants
Black beans contain high amounts of phenolic compounds and phytosterols, including saponins, kaempferol, anthocyanins, and quercetin, all of which are powerful antioxidants. These compounds reduce the harmful effect of free radicals in the body and provide protection against diseases such as diabetes, cancer and many inflammatory diseases.
Black beans
2. Detox
Studies show that legumes have the highest content of molybdenum, an essential element that is a cofactor for many enzymes, and helps activate the various enzymes in the body responsible for breaking down xanthine, sulfites, hypoxanthine and detoxification of many harmful compounds. Detoxifying black beans help cleanse the intestines and excrete many toxic compounds.
3. Proteins and complex carbohydrates
Black beans contain good amounts of protein and complex carbohydrates which help provide the body with an abundance of energy when consumed. It is considered to be one of the best alternatives to meat products, providing most of the amino acids similar to meat products, but with less saturated fat and cholesterol.
4. Anthocyanins
The health benefits of black beans are due to the high concentration of anthocyanins, a plant pigment with antioxidant properties, which plays a vital role in improving the insulin response, lowering cholesterol and reducing the risk of cancer. and many other diseases. It also helps delay the first signs of aging.
5. Low in calories
Black beans provide enough calories for the body’s recommended daily needs. It also takes longer to digest, which is one of the main reasons it prevents sudden spikes in blood sugar and helps improve the condition of diabetics. Low-calorie black beans, when eaten in moderation, help with weight loss and prevent many metabolic syndrome diseases.
6. Rich in fiber
Black beans contain dietary fiber, both soluble and insoluble. Fiber helps achieve vital functions such as improving the gut microbiota, losing weight, and reducing the risk of diabetes and many other digestive and metabolic diseases.
Black beans
Various advantages
Some of the other health benefits of black beans include:
• Prevention of the risks of cardiovascular and coronary diseases.
• Helps reduce the risk of obesity.
• Reduce many inflammatory diseases.
• Provides preventive chemotherapy that can help fight cancer risk.
• Helps maintain healthy bones and teeth.
Black beans
Preparation methods
It is recommended to soak black beans in water for several hours and then use them in cooking, to get rid of some of the few sugars, which can cause some stomach problems after eating them.
Soaking black beans in water also allows nutrients to come out easily during cooking.
Black beans can be added to soups, curries, or other healthy garnish recipes, but be careful not to over-consume them.
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