Nutritional Facts and Benefits of Black Beans That Everyone Should Know

Nutritional Facts and Benefits of Black Beans That Everyone Should Know

Nutritional Facts and Benefits of Black Beans That Everyone Should Know. Black beans are a low-cost, widely available legume that is high in protein and low in fat.

They can be enjoyed as a delicious component of a healthy diet in many different ways. Black beans contain significant amounts of carbohydrates, in the form of resistant starch and fiber, which are digested slowly and can have beneficial effects on one’s health.

They can be used in a variety of cuisines, from burritos to brownies. So, if you find yourself wondering, “are black beans healthy for you?” the answer would be a resounding yes!

What are Black Beans?

Black beans are an essential part of many different diets, as they are a healthy and gluten-free source of protein. These oval-shaped beans can be used as a meat alternative in vegan and vegetarian dishes, and are enjoyed by people from all walks of life.

You can find black beans in the grocery store in various forms, including dried, canned, and pureed. More and more goods are being made from black beans these days, so you might be able to find black bean pasta, chips, and flour at your local store. These products are usually higher in protein, fiber, and iron than other non-bean products.

Nutritional Facts

When calculating the nutritional value of food, it is necessary to identify the food value after being cooked. So, one can locate the nutrition in a cup of cooked black beans (approximately 172 grams) as follows:

NutrientAmountDRI/DV
(%)
Nutrient
Density
molybdenum129.00 mcg28722.7
folate256.28 mcg645.1
fiber14.96 g534.2
copper0.36 mg403.2
vitamin B10.42 mg352.8
phosphorus240.80 mg342.7
manganese0.76 mg332.6
protein15.24 g302.4
magnesium120.40 mg292.3
iron3.61 mg201.6

Types of Black Beans

Black beans belong to the legume family, which also includes beans, peas, lentils, and peanuts. There are several different types of black beans, including the Blackhawk, Domino, Black Magic, Condor, and Raven.

Domino is the most common variety. Black turtle beans are the most common type of black bean and can be found in most grocery stores, both dried and canned.

Benefits of Black Beans for Your Health

1. Beneficial for Gut Health

There are several types of black beans, including the Blackhawk, Domino, Black Magic, Condor, and Raven.

Domino is the most common variety. Black turtle beans are the most common and widely available in grocery shops, both dried and tinned, and various sizes.

2. Beneficial for Blood Sugar Control and Diabetes

It’s good to know that, unlike other proteins such as chicken or fish, black beans can be part of a diabetes-friendly diet and are generally healthy. Black beans are an excellent source of fiber for people with diabetes.

They have a low glycemic index, which helps control blood sugar levels. Studies have shown that black beans can significantly reduce post-meal insulin levels, keeping blood sugar levels healthy.

3. Beneficial for Heart Health

The dietary fiber in black beans has been shown to reduce cholesterol levels and improve heart health.

Black beans are an excellent source of protein from plants, and are also cholesterol- and saturated fat-free. Plant-based proteins are an important part of a healthy diet, and black beans can be a delicious and nutritious way to get them.

4. Reduces the Risk of Cancer

While there is no fool-proof method of preventing cancer, black beans may help lower your chance of developing some types. A study discovered a 26% reduction in the incidence of colon cancer in men who consuming an additional 10 grams of fiber daily.

Just one cup of black beans provides an extra 12 grams of fiber per day. Consuming beans has also been linked to a decreased risk of breast cancer.

Including black beans as part of a healthy diet may help reduce your risk of developing cancer.

5. Assists in Weight Loss

Black beans are a great source of fiber, which can help you regulate your appetite by making you feel fuller for longer.

Fiber-rich foods like black beans can actually help with weight loss or weight maintenance by reducing the number of calories you consume overall.

6. Antioxidant Source

The polyphenols found in black beans act as antioxidants, and the flavonoids found in black beans (a type of polyphenol) may help contribute to heart health and cancer prevention.

Additionally, the anthocyanins found in black beans (a type of flavonoid) may help reduce post-meal blood sugar increase, which may benefit patients with diabetes.

So if you’re looking for a healthy food that can help with a variety of conditions, black beans are a great choice!

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