I have never been one for beans, I always hated the texture. When I first changed my eating habits I did a lot of research on individual foods, their nutritional values, and their effects on my body. I discovered a lot about black beans, and I started incorporating them into my lunch. The texture is great, so they are easy to eat. Here’s the health benefits of black beans.
- Cardiovascular Health: Black beans have high levels of soluble fiber, which we all know proven to help lower blood cholesterol. Lowering blood cholesterol can reduce thickening of artery walls, which in turn helps in preventing heart attacks and strokes. Black beans also contain small amounts of omega-3 fatty acids, which are a good form of cholesterol, which our body has, and omega-3 fatty acid helps balance the negative effects of omega-6 fatty acids (bad cholesterol). Black beans also have anti-hypertensive effects which can improve blood flow, and put less stain or oxidative stress on the cardiovascular system as a whole.
- Digestive Issues: Black beans are great for regulating digestive issues because they contain high levels of fiber. One cup of black beans contains fifteen (15) grams of fiber. Black beans contain soluble fiber which aids in our digestive track to work properly and avoids constipation.
- Blood Sugar Levels: Due to their high content of fiber, and the aid in steady digestion, it also prevents spikes and crashes in a person’s blood sugar levels. This means that black beans are perfect for diabetics in maintaining their blood sugar levels. Black beans are slowly absorbed into the bloodstream, this prevents the sugar crashes, sugar cravings, and mood swings. This also means that black beans are low in the glycemic index.
- Antioxidants: Black beans contain flavonoids, which are a color-producing phytonutrients pigments, that function as antioxidants in the body to fight disease and free radicals. Phytonutrients are plant compounds, some responsible for the plant’s color, and also helps the plants ability for survival from UV radiation and diseases. Black Beans also contain a high concentration of anthocyanins such as delphinidin, petuidin, and malvidin. Also due to their antioxidants, black beans also have the potential to prevent premature aging caused by overexposure to sunlight. One hundred (100) grams of black beans contain two hundred and fourteen (214) milligrams of anthocyanins.
- Detoxify: Black beans are extremely high in molybdenum, which is a rare mineral not frequently found in foods. This mineral counteracts the side effects of sulfite. Sulfite are acidlic compounds that are found in wines, dried fruits, and some vegetables, which can cause side effects such as headaches and disorientation.
- Brain Food: Molybdenum also helps in the cell energy production and development of the nervous system. Black beans provide the brain with the necessary amino acids, vitamins, and minerals. Vitamins like vitamin B9, and folate play an important role in the regulation of specific amino acids that the nervous system requires. Studies have shown that a deficient amount of folate can increase the homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Protein: One cup of black beans contain 39 grams of protein.
Personally, I incorporate black beans with my brown rice and chicken, which is my go to lunch. Knowing all these benefits of black beans, isn’t it time to start adding black beans into your daily diet?