Black beans or black bean beans are fruits or seeds of a family of plants called Fabaceae. Black bean is used for eating worldwide. Black beans are a rich source of fiber and B vitamins, they are considered a good source of protein for vegetarians.
Eating black beans is beneficial for our health in many ways. Its benefits include lowering cholesterol, decreasing blood sugar levels, and increasing good gut bacteria. In this article today, we will give you information about the nutritional value of black beans, the advantages, and disadvantages of eating black beans. Let us know this in detail.
Black Bean Nutrients - Black Beans Nutritional Value
The amount of nutrients found in 100 grams of black beans is low.
- Protein - 8.86 grams
- Fat - 0.54 grams
- Carbohydrate - 23.71 grams
- Fiber - 8.7 grams
- Sugar - 0.32 grams
- Thiamine - 0.244 mg
- Niacin - 0.505 mg
- Vitamin B6 - 0.069 mg
- Vitamin E - 0.87 mcg
- Vitamin K - 3.3 micrograms
- Calcium - 27 mg
- Iron - 2.1 mg
- Magnesium - 70 mg
- Phosphorus - 140 mg
- Potassium - 355 mg
- Sodium - 1 mg
- Zinc - 1.12 mg
- Copper - 0.209 mg
- Manganese - 0.444 mg
Benefits of Black Bean - Benefits of Black Beans
It is beneficial for us to consume black beans in the following ways.
Benefits of black beans strengthen bones
Taking black beans is very beneficial for strengthening bones. Black beans contain all the minerals like iron, phosphorus, calcium, magnesium, manganese, copper, zinc which contribute to keeping your bones strong.
Calcium and phosphorus are very important in bone structure, while iron and zinc play an important role in maintaining the strength and elasticity of bones and joints.
Bone contains 99 percent of the body's calcium, 60 percent of magnesium, and 80 percent of phosphorus. Therefore it is extremely important to get enough of these nutrients in your diet.
Benefits of black bean reduce blood pressure
Low sodium intake is necessary to keep blood pressure at a normal level. Black beans are low in sodium and high in potassium, calcium, and magnesium, all of which are known to lower blood pressure naturally. So eat black beans and eat foods with low sodium.
Benefits of Black Bean in Diabetes
Consuming black beans is beneficial for patients with diabetes. Some studies have shown that individuals with diabetes type 1 who consume a high-fiber diet, lowering their blood sugar levels by consuming black beans. Additionally, blood sugar, lipid, and insulin levels may also improve in people with type 2 diabetes. A cup or 172 grams of cooked black beans contains about 15 grams of fiber.
Benefits of black beans for the heart
You can consume black beans for the treatment of heart diseases. The fiber, potassium, folate, vitamin B6, and phytonutrient content in black beans promote heart health by lowering cholesterol. The fiber found in it helps reduce the total amount of cholesterol in the blood and reduce the risk of heart disease.
Quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that reduces the risk of atherosclerosis and protects against damage caused by low-density lipoprotein (LDL) cholesterol.
Benefits of black bean in cancer
Black beans can help you prevent cancer. Black bean contains a mineral called selenium that is not present in most fruits and vegetables. It plays a role in liver enzyme function and helps to detoxify cancer-causing compounds in the body. Additionally, selenium can prevent inflammation and decrease the growth rate of tumors. Saponin prevents cancer cells from spreading throughout the body.
Eat black beans for healthy digestion
Eating fiber-rich food is very important for healthy digestion. Because of the high fiber content, black beans help prevent constipation and promote a healthy digestive system.
Benefits of black bean in reducing weight
Black beans can also be consumed to lose weight. It contains a high amount of fiber which makes your stomach feel full, this prevents you from eating more. Consuming black beans does not make one feel hungry for a long time. When you take fewer calories then you start losing weight naturally. Including black beans in your diet also reduces the risk of obesity, diabetes, and heart disease.
How to use black beans
You can consume about 3/4 cup of black beans in a day. Black beans can be used in breakfast, morning, and evening vegetable anytime. Use it as follows.
- Make vegetables and eat black beans.
- Use black beans in casserole.
- As a salad, you can eat sprouted black beans with onions tomatoes and cucumber.
Black Beans Disadvantages - Side Effects of Black Beans
- Consumption of black beans in large quantities has the following disadvantages.
- stomach ache problems.
- Due to excess of protein, eating too much black beans can cause problems with the digestive system , kidneys and nerves.
- Excessive consumption of black beans can cause diarrhea and some other problems.
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