Are black beans healthy?  The health benefits of black beans, nutrition

Are black beans healthy? The health benefits of black beans, nutrition

Whether you don’t usually order any beans in your burrito bowl or you regularly stack them high in your salad bowl, black beans can be a polarizing food. But small legumes actually have some amazing health benefits that you should take into consideration before you skip the spoonful. We chatted with experts asking, “Are black beans healthy?” We also asked about the health benefits of black beans, and how to eat black beans so you can incorporate them into more meals.

Are black beans healthy?

Experts agree that as long as you don’t have an allergy or sensitivity, you should put black beans on your shopping list ASAP. “There are so many wonderful benefits to eating black beans. It is an inexpensive, accessible, culturally diverse food that delivers long-lasting carbohydrates, fiber, protein and healthy fats,” Tessa Nguyen RD, LDNChef and Registered Dietitian. “I also like that they come in a variety of shapes that make it easy to incorporate into any meal, whether you have time to cook them from drying out, have 90 seconds to heat them up in ready-to-eat cans, or 10 seconds to use a can opener. The options are endless when it comes to culinary uses. also “.

Not only Catherine Perez, MS, RD, LDND., a registered dietitian, agrees and says black beans are a “nutritional powerhouse,” but they’re also a great, budget-friendly option for those who want to eat nutritiously while keeping an eye on increased grocery prices.

Additionally, although some people may be concerned about the phytic acid, lectins, and tannins (known as anti-nutrients) in beans that are said to reduce the absorption of certain nutrients, Perez asserts that the process of cooking and soaking the beans can help remove their .

black bean nutrition

in Half a cup of black beans You will get:

  • 110 calories
  • 7 g protein
  • 0 grams of fat
  • 20 grams of carbohydrates
  • 5 g fiber
  • 55 mg calcium
  • 2 mg iron
  • 489 mg potassium

The health benefits of black beans

Likes lentil And other legumes, black beans have many health benefits that you should be proud of. Marisa Moore, MBA, RDN, LDa registered dietitian in culinary media and nutrition says black beans provide about half the recommended amount of daily fiber per cup, which is impressive if we consider Less than 10% of Americans consume enough the basic daily. Perez explains that they contain both soluble and insoluble fiber, which is great for reducing it cholesterolImprove Heart Health Support Goodness gut health, maintain gastrointestinal motility. Just beware that if you’ve never consumed large amounts of high-fiber foods, introduce them slowly into your diet so you don’t upset your stomach, warns Perez.

Moore says black beans contain a class of antioxidants called anthocyanins, which give them their dark color and can help support brain health and reduce the risk of heart disease and diabetes. Perez adds black beans which also contain associated flavonoids reduce inflammation and risks of chronic diseases.

Perez explains that legumes also contain resistant starches that bypass digestion in the upper digestive tract. This prevents the grains from breaking down into simple sugar and reduces the response to glucose. “It means we get more blood glucose control when we eat things like black beans,” she says.

Plus, black beans are a great source of plant-based protein, says Moore. They also contain high amounts of iron and magnesium, she adds. Moore suggests pairing black beans with Vitamin Csuch as tomato sauce, to enhance iron absorption and maximize benefits.

How to eat black beans

You can buy dried beans (requires soaking and Cooking black beans up front), but for a quicker, tasty option, opt for canned beans. Pérez notes that many cultures serve a dish of beans and rice as a main entree or alongside other dishes for a balanced meal. She especially likes it in soups, stews, curries, mixed with rice, in salads, or stir-fries to enjoy in tacos or burritos. You can also add black beans to sweet or savory dishes or try them whole or mashed until you find a way to suit your taste, says Nguyen.

Do you need more inspiration? Try these delicious recipes for black beans.

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