While black beans are well known for their fibre content we often forget about their other benefit: they’re one of the most polyphenol packed foods you can eat. Polyphenols are a type of beneficial compound found in many plants that can feed your good gut bacteria and inhibit the growth of bad bacteria.
Black beans are popularly known as common beans. They have emerged as one of the most consumed dry grain pulses after chickpeas. The beans are nutritional powerhouse that can regulate blood sugar, alleviate risk of chronic diseases such as heart disease and type 2 diabetes. Black beans are loaded with protein and high fiber content just like other legumes like peanuts, peas, and lentils. They also offer several essential nutrients that can offer immense benefits to human health.
If you consume 172 grams of boiled black beans, they will offer you 227 calories, 15 grams protein, 1 gram fat, 41 grams carbohydrate, 15 grams fibre, 64% of daily value (DV) folate, 40% of DV copper, 35% of DV thiamine, 33% of DV manganese, 29% of DV magnesium, 20% of DV iron, 19% of DV phosphorous, 13% of DV potassium, 7% of DV vitamin B6, 2% OF DV calcium, and 2% of DV selenium.
Antioxidants: Black beans are the powerhouse of antioxidants that can neutralize free radicals to offset oxidative processes associated with chronic diseases. The presence of antioxidants in black beans can bring down the risk of several diseases like type 2 diabetes, heart diseases, and even some specific types of cancer. The beans are a rich source of polyphenols particularly anthocyanins. Anthocyanins are helpful in bringing down the risk of type 2 diabetes. Black beans also contain other essential antioxidants like flavonoids, catechin, myricetin, quercetin, and kaempfrol that can significantly reduce the risk of cancer and heart diseases, according to a healthline report.
Regulate Blood Sugar: The presence of antioxidants and fibre can regulate blood sugar levels. Anthocyanidin content available in black beans can increase insulin sensitivity implying that they can improve the cells’ response to the hormone insulin. Meanwhile, anthocyanidin may restrict alpha-amylase, maltase, and sucrase activity, enzyme that support carbohydrate digestion. Subsequently, it helps in lowering blood sugar levels after meals. Fiber content in black beans can enhance the glycemic index of meals. Glycemic index helps in measuring how a particular meal increase the blood sugar levels.
Improves Heart Health: People consuming black beans will have 11% less risk of heart diseases than those who do not eat them. Black beans can help in reducing blood cholesterol and high blood pressure levels. Presence of saponin compounds in black beans function as an antioxidant with cholesterol-reducing capacity. Fibre in the beans can bring down total cholesterol and triglyceride levels. Regular consumption of black beans will boost healthy eating habits as they are the richest source of sustainable nutrition.
Professor Tim Spector, renowned British epidemiologist, author, and professor of Genetic Epidemiology at King’s College London took to his Instagram handle (@tim.spector) and said “while black beans are well known for their fibre content we often forget about their other benefit: they’re one of the most polyphenol packed foods you can eat.”
“Polyphenols are a type of beneficial compound found in many plants that can feed your good gut bacteria and inhibit the growth of bad bacteria , protect cells from damage caused by free radicals, reduce inflammation, and improve insulin sensitivity,” added Tim Spector.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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