The Most Suprising Black Beans Health Benefit

The Most Suprising Black Beans Health Benefit


Legumes, in general, are known for their incredible benefits, but what do you know about black beans? Black beans have excellent nutritional content, so let's learn more about their benefits in the following article.

Black beans are a member of the family of legumes that are useful and important for health. What do black beans carry for us regarding benefits and nutritional values?

Black Beans Benefits

This type of legume has many essential benefits, which may make it a food treasure, including:

1- Maintain bone health

Black beans contain many nutrients necessary for bone health and strength, such as iron, phosphorous, calcium, magnesium, copper, manganese, and zinc.

While phosphorous and calcium are essential in strengthening and strengthening bone structure, iron and zinc play a pivotal role in maintaining bone strength and joint flexibility.

The bones contain :

  • 99% of the stored calcium in the body.
  • 60% of the stored magnesium in the body.
  • 80% of the stored phosphorous in the body.

You might like to read: 8 Powerful Potassium Benefits For The Body

2- Reduce high blood pressure

Reducing your daily sodium intake is essential to maintain normal blood pressure levels, and black beans have very little sodium content.

The richness of black beans in elements such as potassium, calcium, and magnesium makes them play a valuable role in naturally lowering high blood pressure.

You might like to read: Top 8 Herbs That May Help Lower High Blood Pressure

3- Diabetes control

It has been shown that people with type 1 diabetes who follow a high-fiber diet tend to have lower blood sugar levels than others.

Also, black beans may help people with type 2 diabetes improve blood sugar, insulin, and body fat levels.

One cup of black beans contains about 15 grams of fibre, knowing that the recommended daily amount of fibre is 25 grams.

You might like to read: Diabetes Diet: The Best Way to Eat

4- Protection from heart disease

Black beans help promote heart health due to their high content of fibre, potassium, folic acid, and vitamin B6, and they are completely cholesterol-free.

All of these factors contribute to lowering cholesterol levels and the chances of heart disease in general, as follows:

Vitamin B6 helps prevent the build-up of homocysteine ​​compounds in the body, which can cause damage to blood vessels and heart problems.

Quercetin and saponins in black beans help reduce the chances of atherosclerosis and protect the heart.

You might like to read: Top 10 Amazing Heart Healthy Super Foods

5- Fighting cancer

Black beans contain selenium, which is not usually found in most fruits and vegetables that we know. Selenium plays a role in:

Helping liver enzymes cleanse the body of some types of cancer-causing toxins.

Slowing the rate of growth of tumours in the body.

Inflammation prevention.

And the fibre in general, which is obtained from legumes, such as black beans, contributes to reducing the chances of colon cancer.

6- Promote digestion

Due to their high content of dietary fibre, black beans help:

Prevent constipation.

Regulating digestion and excretion of waste.

Maintaining the health of the digestive tract in general.

Providing food for beneficial gut bacteria.

7- Weight loss

Dietary fibre is an essential factor in the process of losing weight, as fibre-rich foods help:

  • Feeling full for longer.
  • curb appetite;
  • Reducing the number of calories eaten daily.
  • Increase energy levels.
  • Reducing the chances of developing diseases, such as obesity, diabetes, and heart disease.

You might like to read: Cambridge Diet: The Pros and Cons

8- Promote eye health

Antioxidants such as Vitamin C in black beans can help protect the eyes from age-related macular degeneration and cataracts.

Nutritional Value Of Black Beans

Each 100 grams of cooked black beans without salt contains approximately:




132 calories


8.86 grams


0.54 g


23.7 g


8.7 g


27 milligrams

Iron _

2.1 milligrams


70 milligrams


140 milligrams

Potash Day

355 milligrams


1 milligram


1.12 milligrams


0.24 milligrams


0.5 milligrams

Folic Acid

149 mcg

In Insurance K

3.3 mcg


Black beans also contain a large amount of several compounds that have antioxidant properties.


Eating Black Beans Side Effect

Legumes in general, including black beans, contain complex sugar compounds that are difficult for the body to digest, which can cause some people to have bloating and gas when eating them.

Therefore, we advise you to follow the following tips to mitigate these annoying side effects:

Start including legumes in your diet gradually.

Soak the beans for a more extended period in water before cooking.



Is It Healthy To Eat Black Beans Every Day?

It will boost your heart health, as a 2013 study revealed that getting an extra 7 grams of fibre per day would significantly reduce your risk of cardiovascular disease.

In addition, beans are excellent sources of magnesium and potassium, which have been shown to play a significant role in cardiovascular health, as magnesium helps regulate blood pressure.

Do Black Beans Make You Gain Weight?

You can lose some weight. Beans are a great option if you are trying to shed some extra pounds because they are rich in protein and fibre, making you feel fuller for longer. One cup of cooked beans contains 12 grams of fibre and 15 grams of protein."Beans are an energy-rich food since fibre-rich foods take longer to consume and contain less calories than the same quantity of food,".

Are Black Beans A Superfood?

Do you think of beans when you hear the term "superfood"? If they aren't already, they should be—beans are a powerhouse of nourishment. They're high in protein, fibre, vitamins, and minerals, which can help fight inflammation, prevent chronic illnesses, aid weight reduction, enhance gut health, and increase satiety.

Are Black Beans Protein?

Yes, Black Beans are a great source of protein.

One cup (172 grams) of cooked black beans contains roughly (31): Calories: 227. Protein: 15.2 grams. Fiber: 15 grams.

You might like to read: Excellent Sources Of Protein: 22 High Protein Foods To Eat

Recipe For Black Beans 

Although preparing fresh black beans may take longer than opening cans, cooking them with a creamy texture with the addition of aromatic plants and spices enriches their taste and makes them more delicious, so we will present how to prepare black beans from scratch.

  1. 450g of dried and washed black beans.
  2. Three medium garlic cloves, peeled and mashed.
  3. Half an onion, medium size, peeled.
  4. Green lemon.
  5. Bay leaf.
  6. Salt and ground black pepper to taste.
  7. Water.

Steps To Prepare Black Beans

The steps for preparing black beans are:

  1. Soak the beans in a large saucepan of water for at least 6 hours before cooking the beans. It must be ensured that the beans are immersed in water by at least 10 cm, As they will absorb an amount of water.
  2. Wash the beans after draining the soaking water, then put them in a large bowl, covering them with about 10 cm of water.
  3. Add the bay leaf, onion, and garlic cloves, and leave for an hour, stirring the water periodically.
  4. Remove the bay leaf, onion, and garlic, add the juice of half a green lemon, salt, and black pepper, and stir.
  5. Serve the black bean dish hot.

 Video About Black Beans Health Benefits:


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fooddatacenteral teams (4/1/2019), "Beans, black turtle, mature seeds, canned", FoodDataCenteral, Retrieved 29/1/2021. Edited.

Dan Brennan (22/8/2020), "Black Beans: Health Benefits, Nutrition Facts, and How to prepare Them", Webmed, Retrieved 29/1/2021. Edited.

Barbie Cervoni (28/8/2020), "Black Beans Nutrition Facts and Health Benefits", verywellfit, Retrieved 29/1/2021. Edited.