An inexpensive legume that many of you might be reading about for the first time in your lives. But it’s never too late to equip yourself with knowledge of something like this. We are sure as you reach the end of this article, the next thing you will do is to go to a supermarket and get your hands on these magical beans. Today we will discuss everything from their family to their benefits. Let’s get started:
What are Black Beans?
Black beans belong to family Fabaceae and are known by the scientific name Phaseolus vulgaris. Informally they are called by the name “black turtle beans.” These have been a staple food on the American tables since last 7000 years.
Easily available everywhere, these beans have a mildly sweet flavour and a very soothing texture.
They have a hard shell-like appearance and resemble coffee beans somehow. From brownies to salads to burritos they are part of a variety of dishes around the world due to their rich taste as well as high nutrition profile.
Tell me about the Nutrient Content:
A cup of black beans is one serving and here is what you get in that one cup:
- Total calories: 227 kcals
- Fat: 1g
- Carbohydrates: 41g
- Protein: 15g
- Fibre: 15g
- Sugar: 1g
- Sodium: 22% of RDI
- Phosphorous: 37% of RDI
- Magnesium: 27% of RDI
- Thiamine: 33% of RDI
- Potassium: 16% of RDI
- Iron: 5mg
- Folate: 146 mg
The Health Benefits of Black Beans
Not only these magical beans taste amazing but they contain a lot of highly beneficial nutrients that render some amazing benefits on our bodies. It’s time you learn about them in detail. So, the next time you eat them your joy will double up as you will know all the benefits by the back of your hand. We cannot wait to tell you, let’s get started:
- Healthy Bones: Many will not be expecting this benefit from a legume family but it is true that black beans give you healthy bones. Bone strengthening minerals and nutrients are all packed in these amazing black beans. These minerals are iron, magnesium, calcium, manganese, copper and zinc. As phosphorous and calcium are quintessential for maintaining bone structure, strength and elasticity is taken care by the iron and zinc. So, if you want to have a bone healthy future, make sure to include black beans in your diet today.
- Keeping Blood Pressure in Check: For lowering blood pressure it is important to keep a check on your sodium intake and include foods in your diet that are high in potassium, magnesium and calcium; as the later tend to reduce the blood pressure. When looking for such foods, black beans must be on your list as they fit the criteria perfectly.
- Maintaining Blood Sugar Levels: A study wascarried out that studied effect of addition of a cup of legumes in the diet of people having type 2 diabetes. The results were astonishing. The study showed that there was a remarkable reduction in the blood sugar levels. Black beans are naturally blessed with both soluble and insoluble fibre. When you consume insoluble fibres, you stay fuller for longer periods of time. Moreover, they move slowly through the intestines and this way glycaemic control will be maintained. There will be lesser spikes as well as crashes in the blood sugar levels. Not only are these beans beneficial for the diabetics, adding them to your diet will also cut down the risk of the disease to a great deal.
- Two in one Deal: Who would mind a two in one deal? You must be wondering what is the point here. Black beans have been categorised as protein as well as vegetable by the U.S Dietary Guidelines for Americans. That’s a real two in one deal. Doesn’t that make these beans the coolest on the planet? A single serving contains 15g of proteins. That makes these a heaven-sent option for the vegans. Also, a perfect option for #meatlessMondays!
- Improving Gut Health: Black beans are high in resistant starch which play the role of prebiotics in our gut. For a balanced gut, prebiotics are equally important as probiotics but we often tend to overlook the importance. Black beans are an excellent source of prebiotics and must be included in the diet at all costs. Here is a friendly tip that dried beans contain more amount of resistant starch as compared to the canned counterpart.
- Heart Friendly: All thanks to the high fibre content, black beans lower the cholesterol content in our blood which makes them a heart friendly food. The heart friendly effect is also contributed by potassium, vitamin B6 as well as folate present in the black beans. The Vitamin B6 together with folate prevent the accumulation of homocysteine that is a potential risk factor for inflammation of blood vessels. There is more; black beans contain quercetin and saponin, the chemical compounds that aid in protection of heart against damage.
Are there any Side-Effects of Black Beans?
There is always a dark side to everything. Black beans maybe a trouble to people who suffer from IBS. As black beans contain a lot of fibre so it may lead to bloating or gas in them. If you don’t have IBS and still feel gassy after consuming black beans, do not exclude the beans as it will take some time to adjust to the new food. Moreover, if you have allergies from any group member of legumes, you need to be careful with the black beans.
It is always exciting to learn about new foods. That makes it easier for you to make them a part of your diet. Just like this article here in which we have given you all the inside details of this legume. It is a good idea to add a variety to your daily meals. So, find a way to add black beans to your diet and benefit from this gift of Mother Nature.