Although they have been cultivated and cooked with for thousands of years in South America, black beans did not cross the Atlantic until the 1500’s in the boats of European explorers.The general form of black beans can be changed without losing the nutritional benefits, although some may be lost when they are made into soups or when ground up and exposed to high temperatures. Its’ widespread growth and low cost is what initially made black beans a cultural staple, but as more information is learned about the benefits of adding black beans into healthy diets, it is being pursued for a number of other reasons.
One popular preparation technique is to soak black beans in water before cooking or eating them. By allowing the beans to soak in water, studies have shown that certain phytates and tannins are removed, which lowers the nutrient availability, and the beans also retain beneficial “resistant starch” while losing some of the total carbohydrate content. In some parts of the world, beans are given an independent box in the Food Pyramid, because they are such a beneficial and vital part of those cultural diets.
Maintaining healthy bones
Black beans are high in protein and fiber.
The iron, phosphorous, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.
Roughly 99 percent of the body's calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone; this means it is extremely important to get sufficient amounts of these nutrients from the diet.
Lowering blood pressure
Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.
Managing diabetes
Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; additionally, type 2 diabetics may have improved blood sugar, lipids, and insulin levels. One cup (172 grams) of cooked black beans contributes 15 grams of fiber.The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.
Nervous System: Black beans can also benefit the functions of the nervous system by helping to provide the necessary amino acids and molybdenum. Black beans have many vitamins and minerals, but there is a noticeably higher amount of vitamin B9, or folate. Folate, also known as folic acid, plays a key part in the regulation of specific amino acids that the nervous system requires. Without dietary folate, studies have shown an increase in homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Regularly adding black beans to your diet can insure safe folate levels in your system, helping to prevent some of these conditions.
Warding off heart disease
The black bean's fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.
Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.
Preventing cancer
Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and decreases tumor growth rates.
Saponins prevent cancer cells from multiplying and spreading throughout the body.
Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.
Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
Healthy digestion
Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.
Weight loss
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety (a sense of fullness) and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.
Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Sulfites and Sexual Dysfunction
Studies have shown that black beans are extremely high in molybdenum, a rare mineral not found frequently in foods. Molybdenum is important for a number of reasons, primarily because it can break down and detoxify sulfites. Sulfites are acidic compounds found in wines, dried fruits, and some vegetables, and many people are very sensitive to their effects, which include headaches and disorientation. The molybdenum found in black beans counteracts these effects, neutralizing the negative effects so people can enjoy those foods again. Molybdenum also helps in cell energy production and development of nervous system.
Also, molybdenum has been shown to reduce impotence and erectile dysfunction in older men when regularly consumed in the diet. This rare vitamin has regularly been linked to increased energy and interest in sexual activity in older men.
Nervous System
Black beans can also benefit the functions of the nervous system by helping to provide the necessary amino acids and molybdenum. Black beans have many vitamins and minerals, but there is a noticeably higher amount of vitamin B9, or folate. Folate, also known as folic acid, plays a key part in the regulation of specific amino acids that the nervous system requires. Without dietary folate, studies have shown an increase in homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Alzheimer’s disease and Parkinson’s disease. Regularly adding black beans to your diet can insure safe folate levels in your system, helping to prevent some of these conditions.
Black beans Nutritional Facts
According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:
Energy:114 kilocalories
Protein: 7.62 grams
Fat: 0.46 grams
Carbohydrate: 20.39 grams
Fiber: 7.5 grams
Sugars: 0.28 grams
Calcium: 23 milligrams
Iron: 1.81 milligrams
Magnesium: 60 milligrams
Phosphorus: 120 milligrams
Potassium: 305 milligrams
Sodium: 1 milligram
Zinc: 0.96 milligrams
Thiamin: 0.21 milligrams
Niacin: 0.434 milligrams
Folate: 128 micrograms
Vitamin K: 2.8 micrograms
Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.
As with many beans and legumes, black beans contain starch - a form of complex carbohydrate. Starch acts as a "slow burn" energy store that is slowly digested by the body, preventing a spike in blood sugar levels.
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