Here are black beans nutrition facts and health benefits. The health benefits of black beans mentioned in this article are based on studies.
Black beans are a readily available, inexpensive legume packed with protein. They can be enjoyed in many different ways as a tasty part of a nutritious eating plan. While black beans are high in carbohydrates, they are in the form of resistant starch and fiber, which are digested slowly and can provide health benefits.
Black beans are also a good source of iron, thiamin, folate, and other micronutrients. Enjoy black beans in all kinds of dishes, from burritos to brownies.
1. Black Bean Nutrition Facts
The following nutrition information is provided by the U.S. Department of Agriculture for 1/2 cup of canned black beans (120g).
Carbs: Black beans are rich in carbohydrates and they are also and excellent source of fiber (both soluble and insoluble). Black beans also do not contain sugar. Instead, they have slowly-digested carbohydrates and resistant starch. This means that the carbohydrates in black beans are slowly converted to glucose, and some are not digested at all.
The glycemic index of a food is an indicator of how much the food may affect your blood glucose level. The glycemic index of black beans depends on how they are prepared. If you soak and boil black beans, the average glycemic index is 20, which is moderately low. If you cook them with a pressure cooker or use canned beans, the glycemic index is approximately 30, which is also moderately low.
The glycemic load takes into account both the glycemic index and the serving size. A serving of 1/2 cup cooked black beans has a glycemic load of 7, which is considered low.
Fats: Black beans have very little fat, and most of the fat is polyunsaturated. A 1/2 cup serving of black beans has 90 milligrams of omega-3 fatty acids and 108 milligrams of omega-6 fatty acids.
Protein: Black beans are protein powerhouses, with 7.3 grams of protein in a 1/2 cup serving. You can enjoy black beans in many dishes to help fulfill your daily protein needs.
Vitamins and Minerals: Black beans are a good source of folate. A half cup serving provides 73mcg or 18% of the daily value (DV). This nutrient is responsible for producing red blood cells and plays a role in preventing neural tube defects during pregnancy.
Black beans are a good source of iron, providing 2.3 mg or 13% of the DV. Additionally, black beans supply 0.28mg of manganese (12% DV), 42 mg of magnesium (10% DV), and 0.17mg of thiamin (14% DV).
If you’re a vegetarian who relies on beans as a source of iron, it is good to know that eating foods with vitamin C, such as citrus fruit and tomatoes, helps increase iron absorption.
2. Health Benefits of Black Beans
Maintain Healthy Bones
The ingredients in black beans are high in protein and fiber. Iron, phosphorus, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and strength. Calcium and phosphorus belong to the group of minerals that play a very important role in bone structure, while iron and zinc play an important role in maintaining the strength and elasticity of bones and joints. About 99% of food sources provide calcium for the body, 60% of magnesium and 80% of phosphorus reserves are contained in the bones. This means that it is extremely important to get enough of these nutrients from the diet.
Blood Sugar Regulation
Unlike many other foods that are high in carbohydrates, black beans don’t cause a spike in blood sugar. Studies have actually found the opposite. When people eat black beans with rice, their blood sugar levels tend to be lower than if they only ate rice. For people with diabetes, adding beans to a healthy diet can improve blood sugar control while reducing heart disease risk.
Lowering Blood Pressure
Maintaining a low sodium intake is essential to keeping blood pressure in the normal range. The sodium content in natural black beans is quite low, and at the same time contains a number of other minerals: contains potassium, calcium and magnesium, all of which are effective in reducing blood pressure for people with blood pressure. high. Make sure to buy canned foods that are low in sodium and still drain and rinse to further reduce the sodium content.
The mineral element selenium is low or absent in most fruits and vegetables but can be found in black beans. Black beans play a role in the function of liver enzymes and help detoxify certain cancer-causing compounds in the body. In addition, selenium also has the ability to prevent inflammation and reduce the rate of tumor growth. Saponins are known for their ability to prevent cancer cells from multiplying and spreading throughout the body. Getting fiber from fresh fruits and vegetables or like black beans has been linked to a reduced risk of colorectal cancer. In addition, black beans contain a fairly rich content of folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells caused by DNA mutations.
The antioxidants in black beans can help to protect your eyes against age-related macular degeneration and cataracts. A major research project by the National Eye Institute showed that when people at high risk of advanced macular degeneration took high doses of antioxidants, their risk of the condition decreased by 25%. Antioxidants also reduced vision loss in the same high-risk group by 19%.
Black beans are especially high in vitamin C, which studies show can reduce your risk of cataracts. If you already have cataracts, vitamin C may slow their growth and possibly delay the need for surgery.
Studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. One study showed that eating a single serving of dried beans per day can reduce the risk of heart attack by up to 38%.
Surveys have shown that people who eat beans regularly may weigh less and have smaller waists. In one study, a group of obese men who ate mostly beans and other legumes lost more weight and had larger decreases in “bad” cholesterol compared to men following other types of diets.
Scientists believe that these effects come from beans’ high levels of protein, fiber, and slow-digesting carbohydrates. These can all help your body to feel fuller for longer and absorb nutrients better.
Healthy Digestive System
Due to the high fiber content of black beans, black beans help prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for healthy bacteria in the colon.