Drinking a lot of black bean water is good?

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Black beans are known to have a lot of protein, fiber along with other nutrients beneficial for health. Using black bean water helps to make the skin smoother.

1. Nutritional composition of black beans

Nutrition facts of half a cup (86g) of cooked black beans 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 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 have antioxidant properties.
Like many other beans, black beans contain starch, a complex carbohydrate. Starch acts as a slow-burning energy store and is therefore also digested slowly by the body, preventing a spike in blood sugar.

2. The benefits of black beans

Black beans in general or roasted black bean juice have many good health benefits. The health benefits of black beans include:
2.1. Maintain healthy bones Black beans are foods whose nutritional composition includes a lot of protein and fiber. In addition, the compound composition of phosphorus, iron, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and bone strength.
Calcium and phosphorus compounds are important in bone structure, while iron and zinc play an important role in maintaining bone strength as well as the elasticity of bones and joints.
Recommended nutritional needs: about 99% of the body's calcium supply, 60% magnesium and 80% phosphorus reserves are contained in the bones. Therefore, in order to prevent some bone and joint diseases, it is possible to maintain drinking a lot of roasted black bean juice.
2.2. Lowering blood pressure Working to keep sodium levels low in the blood is essential to keeping blood pressure in the normal range. Black beans are naturally low in sodium compounds and contain potassium, calcium, and magnesium, all of which naturally lower blood pressure.
2.3. Diabetes Management Some studies have found 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, or 172 grams, of cooked black beans contributes 15 grams of fiber.
The US Food and Drug Administration (FDA) makes a recommendation of 25 grams of fiber per day based on a 2,000 calorie diet. This can help vary depending on total calories consumed.

2.4. Prevents Heart Disease The ingredients in black beans also contain: fiber, potassium, folate, vitamin B6, and the phytonutrients in black beans, along with a lack of cholesterol, all of which support heart health. The fiber present in black beans helps to reduce total cholesterol in the blood and reduce the risk of heart disease.
Folate and Vitamin B6 have a role in preventing 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.
Compounds quercetin and saponins found in black beans also help protect the heart. Quercetin is a natural anti-inflammatory agent that reduces the risk of atherosclerosis and protects against damage caused by low-density lipoprotein (LDL) cholesterol.
Some of these studies also confirm that saponins help lower blood lipids and blood cholesterol, preventing damage to the heart and blood vessels.
2.5. Prevents Cancer Selenium is a mineral not found in most fruits and vegetables but this compound can also be found in black beans. The compound selenium also plays a role in liver enzyme function and helps to detoxify certain cancer-causing compounds in the body. In addition, the compound selenium may have the effect of preventing inflammation and reducing the rate of tumor growth.
Saponins compounds help prevent cancer cells from multiplying and spreading throughout the body. Furthermore, the intake of fiber from fruits and vegetables such as black beans is associated with a reduced risk of colorectal cancer.
Black beans contain many folate compounds. This is a compound that plays a role in DNA synthesis and repair, thereby preventing the formation of cancer cells due to DNA mutations.

2.6. Healthy Digestion Due to their fiber content, black beans help prevent constipation and promote a healthy digestive tract. The fiber from black beans also provides fuel for healthy bacteria in the colon.
2.7. Weight loss Dietary fiber especially in black beans is generally recognized as an important factor in weight loss and weight management by acting as a boosting agent in the body's digestive system. Foods including fiber-rich black beans have the role of increasing satiety after eating and reducing appetite, making people feel full longer than using other types of products. Thus reducing the overall calorie intake.
Many studies have suggested that increasing consumption of plant foods like black beans reduces the risk of obesity, diabetes, heart disease and overall mortality, while promoting skin and hair healthy hair, increased energy and reduced total weight.
2.8. Skin beauty In addition to the function of using black beans as medicine, black bean juice is used as a dish that has an effective skin beautification effect. This is probably a dish quite suitable for women. Moreover, the 10 essential amino acids in black beans also play a role in the production of collagen, making the skin firmer.

3. How to make black bean juice?

Black bean drink with many effects has a fairly simple recipe. However, to bring maximum effect, the first thing we need to pay attention to is the selection of beans so that they have firm seeds, not deep... Then, wash them to remove dirt. When the preparation is complete, the beans are roasted continuously with a low flame. When the aroma appears, add water and boil for about 10 minutes. At the end of the process, we have a ready-to-use bean juice product.

4. Some possible risks when using black bean juice

Legumes especially black beans contain oligosaccharides called galactans. This is a complex sugar that cannot be digested by the body because it lacks the necessary enzyme - alpha-galactosidase. As a result, eating legumes, including black beans, is known to cause some people to experience bloating and intestinal discomfort.
If you experience these symptoms related to eating legumes, you may consider slowly introducing them into your diet. Another option is to soak the beans longer, choose sprouted beans, or drain the water used to soak the dried beans. Taking this action eliminates two oligosaccharides, raffinose and stachyose, and also eliminates some digestive problems.
Overall diet has the most important role in preventing disease and achieving good health. It's best to eat a varied diet rather than just focusing on individual foods as the key to good health.
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The article is referenced at the source: medicalnewstoday.com, healthline.com