Black beans: Health benefits and nutrients

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Black beans are classified as a legume plant-based food. Also known as turtle beans because of their shell-like hard appearance, black beans are actually the edible seeds of the plant. Black beans are prized for their high protein and fiber content. Black beans also contain several other important vitamins and minerals known to benefit human health.

1. The Hidden Health Benefits of Black Beans

1.1. 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.
2.2. 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.
1.3. Diabetes Management Studies have shown that people with type 1 diabetes who eat a high-fiber diet have lower blood sugar levels. In addition, people with type 2 diabetes may experience improvements in blood sugar, lipids, and insulin levels. One cup of black beans with a mass of 172 grams of cooked black beans will provide about 15 grams of fiber. The U.S. Food and Drug Administration (FDA) has made a daily fiber recommendation of 25g per person per day based on a 2,000 calorie diet. Fiber content can vary depending on total calories consumed.
1.4. Prevents Heart Disease The fiber, potassium, folate, vitamin B6 and phytonutrient content in black beans, along with a lack of cholesterol, all support heart health.
The fiber contained in the composition of black beans helps to reduce total blood cholesterol and reduce the risk of heart disease. Vitamin B6 and folate are considered two compounds that help prevent the accumulation of a compound called homocysteine. When too much homocysteine ​​builds up in the body, it can damage blood vessels and lead to heart problems. Quercetin and saponin belong to two substances that provide health benefits and these two compounds also found in black beans also help protect the heart. Quercetin, a natural anti-inflammatory, also reduces the risk of atherosclerosis and protects against damage caused by low-density lipoprotein (LDL) cholesterol. Research conducted for the results also shows that saponins help to reduce blood lipids and blood cholesterol, preventing damage to the heart and blood vessels.

1.5. Prevents Cancer 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.
1.6. 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.
1.7. Weight loss Fiber is generally recognized as an important factor in weight loss and weight management by acting as a "booster" in the digestive system. High-fiber foods increase feelings of fullness after eating and reduce appetite, making a person feel full for longer, thereby reducing overall calorie intake.
Many studies have been done and have suggested that increasing consumption of plant-based foods such as black beans will reduce the risk of obesity, diabetes, heart disease and overall mortality, and at the same time Promotes healthy skin and hair, increased energy and overall weight loss.

2. Nutritional composition of black beans

With 86 grams of cooked black beans, the nutritional composition contains about:
Energy: 114 kilocalories Protein: 7.62 g Fat: 0.46 g Carbohydrate: 20.39 g Fiber: 7.5 g Sugar: 0.28 g Calcium: 23 milligrams (mg) Iron: 1.81 mg Magnesium: 60 mg Phosphorus: 120 mg Potassium: 305 mg Sodium: 1 mg Zinc: 0.96 mg Thiamine: 0.21 mg Niacin: 0.434 mg Folate: 128 msg Vitamin K: 2.8 mg Black beans also provide a variety of phytonutrients such as saponins, anthocyanins, kaempferol and quercetin, all of which are capable of carrying out their properties. Antioxidant.
Like many legumes and legumes, black beans contain starch, a complex carbohydrate. Carbohydrates act as a “slow-burning” energy store that is slowly digested by the body, preventing blood sugar spikes.

3. How to prepare black beans

Drink hot or cold roasted black bean juice? How will this food be made? To be able to use black beans with all the health benefits you can use dried black beans. Then bring the black beans to rinse thoroughly with cold water and then soak. Soaking is considered an important step to prevent intestinal gas. The best method is “hot water soak”. Add 10 cups of cold water to every 2 cups of beans. Bring the water to a boil and let it simmer for one to three minutes. Next, remove the pot from the heat and let it sit for 4 hours. After you continue to let the beans drain and wash the beans again, finally you bring the beans to boil water and drink the roasted black bean juice after processing to help you have a better health.
Alternatively, you can use beans to make one of the following: Beans Quesadilla and Bean Cheese Enchilada Burrito Black Beans Turkey and Chili Salsa Black Beans and Fruit Stuffed Bell Peppers with Beans. These foods also bring quite a lot of benefits to the body.

4. Possible risks when using black beans

Legumes contain oligosaccharides or galactans that belong to a group of complex sugars that cannot be digested by the body because it lacks the necessary enzyme - alpha-galactosidase. Therefore, eating legumes containing this compound, including black beans, can cause some people to experience bloating and intestinal discomfort. If you experience these symptoms related to eating legumes, you may want to consider slowly introducing them into your diet. Another option you can use to remedy this situation is to soak the beans longer, choose germinated beans, or drain the water used to soak the dried beans. This can help remove the components of oligosaccharides, raffinose and stachyose, and also eliminate some digestive problems. Overall diet is most important in preventing disease and achieving good health. Eating a varied diet rather than just focusing on individual foods is the key to good health. Simultaneously combine with healthy living habits along with regular physical activity to improve health.

Hope the above information has provided you with more choices and answers to health benefits and nutrients. Wish you always have a scientific diet and improve your work productivity and improve your life.

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Reference source: webmd.com