Hmm, if you are one of them who is looking for an excellent source of protein and fibre and a decent amount of carbohydrates for your everyday diet, then Black beans are worth trying. Because it will become the item that will fulfil all your criteria at a time. It also contains enough calcium with almost 0% fat.
It is a small and black variety of common bean which is popular in dishes of Latin America. They are very soft and creamy in flavour when cooked. They take flavours, especially from salt and the ingredients we cook them with. Farmers cultivate black beans in containers, cups and even in soil (they grow on their specific plants and bushes). Growing them is much easier than other beans.
After some processing, they go straight to your oven and get ready to be cooked. Black beans are also one of the best choices for vegetarians, bodybuilders, and also for diet control.
Some Must Know Facts about Black Beans:
- Black beans belong to the family of Fabaceae, which is the 3rd largest plant family in earth. The family of Fabaceae has over 670 genera and nearly 20,000 species of trees, vines, shrubs and herbs.
- The other names of Black beans are turtle beans, criolla and frijoles negros and their scientific name is Phaseolus vulgaris.
- Black bean contains anthocyanin flavonoids- giving the blue colour and they are technically so blue that our eyes sees them black
- Black beans are small in size but they take a long time to be processed before cooking. They are first broken and then soaked in water for 8-24 hours. Then it must be cooked for 1 and a half hour and served hot and creamy.
Top 10 Health Benefits of Black Beans:
Black beans are an excellent choice if you are increasing your overall health. I am giving the top 10 health benefits of Black Beans below:
- Black Beans Contain Important Vitamins and Minerals for Health:
They are a significant source of vitamins and minerals for your body. For women, they are rich in folate, which helps reduce the chance of birth defects while you are pregnant. Manganese is another invaluable antioxidant found in black-eyed peas, which helps regenerate your cells and energise your body. And although carrots are commonly advertised as a great beta-carotene source, so do the Black Beans. They are nutritional powerhouse loaded with minerals and vitamins and it is also a great source of Iron, Manganese, Magnesium, Zinc, Phosphorus, Thiamine, Folate, etc.
- Black Beans Can Reduce the Risk of Alzheimer’s Disease:
Molybdenum, an element found in some foods, helps in the development of the nervous system. Black beans in one cup can provide up to 172% of your daily recommended intake. Black beans with their molybdenum content and the antioxidants they provide can help prevent diseases such as Alzheimer’s and dementia. Bottom Line: Rich in antioxidants and molybdenum, black beans are a great addition to your diet to improve your overall brain health. And possibly it can reduce the risk of developing Alzheimer’s and dementia.
- Black Beans are Good for Your Eyes:
Black beans contain a decent amount of Zinc and Bioflavonoids, which protect your retina from the damage of light and cataracts. Antioxidants in black beans can help protect your eyes from 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, it reduced their risk of condition by 25%. Antioxidants also reduce vision loss by up to 19% in the same high-risk group.
- They are Good for Your Organs:
We find a good amount of zinc from Black Beans, which helps the heart to squeeze and pump the blood. It also helps to maintain nerve signals and movement of muscles.
- Good for Your Diabetes:
Although black beans have complex sugars like oligosaccharides, they are one of the superfoods of diabetes. Research has said that eating a certain amount of Blacks beans helps to keep blood sugar levels stable and prevent high or low sugar level.
- Good for Weight-Loss:
Black beans are packed with protein and fibres which keep you full, energetic and active for a long time and prevent you from feeling hungry. Researchers have studied the role of hormones, including leptin and Ghrelin, to control appetite and weight. Leptin levels decreased among groups that consumed a diet rich in legumes. When leptin is present in small concentrations, it is more effective in controlling appetite and may aid in weight loss and weight maintenance.
- They are Good for Heart:
Anthocyanins present in the black beans helps our heart and improves its health by lowering our cholesterol levels and our blood sugar level and it also helps oxidative stress and Anthocyanin also helps to prevent high blood pressure, preventing the risk of stroke or heart attack
- They are Important for Cell and DNA:
Black beans contain folate, which is also known as a natural form of Vitamin B9 and folic acid. Folate helps us for cell and DNA production and growth, and Vitamin B9 is also water soluble, which means the body can not store it. Lack of Folate causes megaloblastic anaemia, the then condition where your bone marrow produces larger than average Red Blood Cells which causes weakness, shortage of breath, etc.
- They are Rich in Fibres:
The soluble fibre made of plant cells present in Black beans does not break down in our stomach. It helps in a movement of digestive materials through the intestinal tracts. Lack of fibre in food is one of the main causes of obesity in USA and intake of fibre makes you feel full and reduces the tendency of overeating and thus lowering the risk of weight gain. You can reduce the risk of heart diseases 30-40% by adding fibres into your food and Black bean a decent source.
- They Prevent Cancer:
Research has shown that a diet rich in beans can help reduce the risk of some cancers, including stomach, kidney, and colon. Early studies on animals suggest that beans may help fight the development of breast cancer tumours, but it needs more studies on humans. The phytochemical present in the Black beans which has anti-cancer properties which lowers the risk of colon cancer. Bacteria use the resistant starch present in Black beans to protect the Colon cells.
Nutrition: Per 86 Grams of Fresh Black Beans Contains:
- National Nutrient Database said, (86g) per serving of cooked black beans contains approximately:
- Energy: 114 kilocalories
- Protein: 7.62 g
- Fat: 0.46 g
- Carbohydrate: 20.39 g
- Fibre: 7.5 g
- Sugars: 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 mg
- Vitamin K: 2.8 mg
Types of Black Beans:
These are the general types of Black beans
- Black Turtle Bean
The most common bean which is readily found in your nearby groceries is The Black Turtle Bean.
Risk of Consuming Too Much Black Beans:
A proverb goes ‘Excess of everything is bad’. Black beans have a long list of health benefits. But they also have some side effects if you consume them on an excessive level. Legumes, such as Black Beans contain complex sugars like oligosaccharides that our body cannot digest due to lack of the necessary enzymes.
So Black beans should be consumed in a proper amount.
The Best Way to Eat Black Beans:
Making a Black bean soup is the best way to eat them. The canned black beans are added with carrots, celery, pepper and garlic and onion which remarkably makes the soup taste exquisite.
Here are the Few Ways We Eat Black Beans:
Black beans can be made in different ways and can also be added in unique items. Here are few ways we eat Black beans:
- In salad: The black bean salad is just made by rinsing and pouring the canned black beans directly to the salad. Add some lettuce, green onion, some avocados, and some light pepper with some tomatoes, peanuts and mix them to make it a side dish for your dinner.
- Black bean pasta: Black bean pasta has 4 times more fibre and 2 times more protein than regular pasta. They are made with pasta, canned black beans, capsicum, tomatoes and a little amount of lettuce with black olive.
- Black bean macaroni: This is one of the best ways to eat black beans. It is also easy to make. Just canned black beans, macaroni and cheese loaded together in a bowl with black olives and some slices of cubed beef or chicken makes it a wonderful dish for your evening supper.
Frequently Asked Questions about Black Beans”:
1. Question: Are Black beans sold in cans?
Answer: Obviously, they are precooked and then canned and then sold in groceries.
2. Question: How many calories are there in 100 grams of black beans?
Answer: There are 91 calories present (approx.) In per 100-gram Black Beans.
3. Question: Can we eat Black Beans raw?
Answer: It not safe to eat beans raw because most of the beans contain lectin, and the lectin found in uncooked beans is toxic. So, it is better for you to cook first. Canned beans don’t contain lectin because it is precooked.
4. Question: Are black beans and black turtle beans same?
Answer: well, they are same in taste and texture and even in health benefits but black turtle beans are usually smaller than Black beans.
5. Question: How long can we refrigerate cooked black beans
Answer: If you properly store the cooked black beans, they can last for 3-5 days in your fridge.