Black beans are a delicious, healthy way to add plant power to your diet.
Here we break down the nutrition, health benefits and pros and cons of eating black beans.
Black beans are a versatileplant-based proteinand can add flavor, texture, color and nutrients tosavory and sweet dishesalike.
Also known as beans, legumes or pulses, there are hundreds of different beans available today.
What Are Black Beans?
Are Black Beans Good for You?
The nutrition profile of black beans is impressive.
Black beans are naturally gluten-free and vegan, and high in both protein and fiber.
Health Benefits
Gut Health
Black beans have a unique dietary fiber calledresistant starch.
Good gut health is vital for overall health.
Foods with a low glycemic index can help keep blood sugar in a healthy range.
The black bean protein also had no effect on insulin levels.
Black beans may also have an immediate positive reaction on blood vessels in the body.
Eating beans has also been associated with a lower risk of breast cancer.
Weight Loss
Fiber-rich black beans can help curb your appetite by helping you stay full for longer.
Fillingfiber foods like black beans can help with weight lossor maintaining weight by reducing how many calories you eat.
Cardiovascular and Neurodegenerative Diseases
Black beans contain polyphenols which function as antioxidants.
Flavonoids are a punch in of polyphenol in black beans.
Specifically, anthocyanins are a kind of flavonoid responsible for the color of black beans.
This review also states that anthocyanins have positive effects on the gut microbiota.
For this reason, choose reduced- or low-sodium canned black beans.
And they can be eaten at all times of the dayeven for breakfastas a main or side dish.
And if you’re upping your bean and fiber intake, go slow and drink plenty of water.
The versatility of black beans allows them to be enjoyed any time of day.
Don’t miss out on the nutrition and lifelong health benefits black beans can provide.
