Black Bean Nutritions
Black beans are the fruits or seeds of the family of plants called Fabaceae. Black bean is used for food around the world. Black beans are a rich source of fiber and B vitamins, making them 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 today's article, we will give you information about the nutrients of black beans, the advantages, and disadvantages of eating black bean. Let us know in detail.
Black Bean Nutrients 100 grams of black beans
Protein – 8.86 grams
Fat - 0.54 g
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 micrograms
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
Consuming black beans is beneficial for us in the following ways.
1. Benefits of Black Beans Strengthen Bones
Consuming black beans is very beneficial to strengthen bones. Black beans contain all the minerals like iron, phosphorus, calcium, magnesium, manganese, copper, zinc that 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 phosphorus. It is therefore extremely important to get enough of these nutrients in your diet.
2.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. Therefore, you should consume black beans and eat low-sodium foods.
Benefits of Black Bean in Diabetes
Consuming black beans is beneficial for diabetic patients. Some studies have shown that people with type 1 diabetes who consume a high-fiber diet have lower blood sugar levels than black beans. It may also improve blood sugar, lipid, and insulin levels in people with type 2 diabetes. One cup, or 172 grams, of cooked black beans, contains about 15 grams of fiber.
3. Benefits of Black Beans for Heart -
You can consume black beans to treat 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 in reducing the total amount of cholesterol in the blood and reduces the risk of heart disease.
The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that helps reduce the risk of atherosclerosis and the damage caused by low-density lipoprotein (LDL) cholesterol.
4.Benefits of Black Bean in Cancer -
Black beans can help you prevent cancer. Black bean contains a mineral called selenium which is not present in most fruits and vegetables. It plays a role in liver enzyme function and helps detoxify cancer-causing compounds in the body. Additionally, selenium may inhibit inflammation and reduce the rate of tumor growth. Saponins prevent cancer cells from spreading throughout the body.
5. 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.
6. Benefits of black beans for weight loss
Black beans can also be consumed to lose weight. It contains high amounts of fiber which makes your stomach feel full, thus preventing you from overeating. Consuming black beans does not make you feel hungry for a long time. When you consume fewer calories then naturally the weight starts decreasing. Including black beans in your diet also reduces the risk of obesity, diabetes, and heart disease.