I am a big fan of beans and cook them regularly for different recipes. One of my favourite beans is black beans. I am sharing the black beans nutrition facts with you in this article. It contains the greatest antioxidant content and “strong inhibitory activity” against human colon, liver, and breast cancer cells, making them the healthiest of beans. (1)

Black beans have a pea-sized black skin, creamy white meat, and a fragrant, deep taste that is sometimes comparable to mushrooms. They have a smooth texture and keep their form during cooking. They are also highly nutritious, with a wide range of important nutrients and a low fat and sugar content.

Black beans nutrition facts –

Plant-Based Protein Source

 Black beans are a great source of protein. They also contain a lot of iron and other minerals. As a result, these beans may be beneficial to vegetarians and vegans who do not drink protein and fat.

Protein aids in the formation of tissues and muscle, as well as the healing of damaged cells and the function of enzymes and transporters. Protein also has the strongest thermic effect of food (TEF), ranging from 15 to 30%, whereas carbohydrates have a TEF of 5 to 10%. This indicates that protein requires more energy to process, absorb, transport, and store than carbohydrates and lipids. In addition to being the most filling nutrient, protein is also the most satiating.

Also, check out the stir fry tofu recipe. 

Aids in the formation of strong bones

Black beans are high in calcium, potassium, phosphorus, magnesium, and zinc, all of which are essential for strong bones. Many people with osteoporosis in old age, found beans consumption helpful. Consuming foods high in the micronutrients listed above may assist to lower the risk of bone loss and skeletal fragility.

The majority of individuals do not get enough calcium. While calcium supplements are popular, research reveals that they are ineffective in enhancing bone health. Calcium and other micronutrients are best obtained from food. Increasing your calcium intake by adding cheese or yogurt to your black bean meal is a good idea.

Advantages for Your Health

 Black beans are nutrient deficient due to their antioxidants, fiber, protein, and carbs. Beans can improve your overall health digest calories more efficiently and lessen your risk of some significant medical disorders.

Blood Sugar Control 

Black beans, unlike many other high-carbohydrate meals, do not trigger a blood sugar increase. In fact, studies have revealed the reverse. People who consume black beans with rice had lower blood sugar levels than those who merely eat rice. Beans can help patients with diabetes maintain their blood sugar levels while also lowering their risk of heart disease.

Beneficial to Heart Health

One of the finest reasons to use black beans in your daily or weekly diet is their very high fiber content. They include a lot of soluble fiber, which has been shown to help decrease cholesterol levels in the blood. Insoluble fiber adds heft to food and assists it to travel through the digestive system faster, whereas soluble fiber attracts water and forms a gel during digestion. Reducing blood cholesterol can help to prevent heart attacks and strokes by reducing arterial wall thickening.

Black beans also include modest levels of omega-3 fatty acids, which are beneficial types of cholesterol that counteract the detrimental effects of omega-6 fatty acids, which are harmful. They contain anti-hypertensive properties, which implies they can enhance blood flow, lower blood pressure, and reduce cardiovascular system strain and oxidative stress.

Final Thoughts

Black Beans nutrition facts are far more than we can imagine. The same goes for any nutrition-rich foods that we include in our daily meals. You may live a better life by eating nutrient-dense meals that are high in fiber, vitamins, and minerals. Consumption of black beans reduces the incidence of chronic diseases and assists in weight loss. In addition, black beans’ flexibility refers to the foods that may be eaten at any time of day. So, what are you waiting for? Make sure you include beans along with vegetables and healthy carbs to eat a balanced diet every day.

The good old Rajma chawal is a complete meal in itself if you include fiber in the form of salads and a bowl of curd. I am craving it right now and heading to my kitchen to prepare it. Check out my next article for more information related to nutrition facts.

You can check out this recipe of rajma chawal. 

  • https://nutritionfacts.org/topics/black-beans/