The black beans are a superfood that we have already talked about several times. This legume stands out as an excellent source of energy, protein and fiber, as well as vitamins and minerals. However, the health benefits of black beans are greater because of their high concentration of anthocyanins. Anthocyanins are flavonoid pigments that give color to many black fruits, berries and legumes, and offer great health benefits.
Black beans are very present in Cuban, Colombian, Venezuelan and other Latin American cuisines, and can be found in other countries of the world.
Let's see what are the nutritional qualities and benefits that make black beans such a powerful and recommended food.
Nutritional benefits of black beans
# 1 - Black beans are an excellent source of energy
Black beans are a food with low energy density , that is, the calorie content is low compared to its weight. Specifically, black beans contain little more than one calorie for each gram of cooked product. This makes them a more substantial food, since you can eat a large portion without spending calories. In addition, 65% of the dry weight of black beans are complex carbohydrates (starch and polysaccharides).
# 2 - Black beans have a low glycemic index
Black beans have a glycemic index of 30. The glycemic index (GI) classifies foods and beverages based on their potential to raise blood glucose. The IG of the black beans is low. Black beans are slowly absorbed into the bloodstream, which helps keep blood sugar levels stable. This helps prevent cravings for sweet foods and changes in mood.
# 3 - Black beans are an excellent source of fiber
Black beans are rich in fiber that, in addition to helping to increase the feeling of fullness and help intestinal regulation, protect against cardiovascular disease and diabetes and help maintain a healthy weight. The carbohydrates in black beans are used as a source of energy for body functions such as heartbeat, as well as for physical activity.
# 4 - Black beans are an excellent source of protein and low in fat
The high protein content and low fat content of black beans makes this food a healthy alternative compared to other sources of protein, such as red meat. all the amino acids that your body needs to maintain protein levels. Proteins are vital to replenish muscle wasting and its lack can lead to serious diseases. Black beans can provide almost all the amino acids that the body needs, but with very little saturated fat and no cholesterol, which makes them especially healthy.
# 5 - Black beans are an excellent source of vitamins and minerals
Black beans are high in magnesium and a good source of potassium and iron, which are essential nutrients that the body needs. Black beans also contain molybdenum (the main function of which is to detoxify the sulfite organism from different foods), calcium and zinc. In addition, they are rich in vitamins, especially in B vitamins, especially thiamine (B1), riboflavin (B2), niacin (B3) and folic acid (B9).
# 6- Black beans have great detoxifying properties
As we said in the previous point, black beans provide a large amount of molybdenum. Molybdenum is a trace element that plays an essential role in human health, and is necessary to form and activate several important enzymes in the detoxification of the human body, including aldehyde oxidase (which neutralizes acetaldehyde, which has carcinogenic properties) and sulfite oxidase (which converts sulfites, potentially harmful, into sulphates, which are harmless).
# 7 - Black beans have a great antioxidant power
According to a study that compared the antioxidant power of different varieties of beans, black beans are the ones with the highest antioxidant activity. The researchers also found that the darker the grain cover, the higher the flavonoid content.
Antioxidants protect cells against free radicals, harmful substances that can cause damage to body cells. The cellular damage caused by free radicals can lead to a series of degenerative and chronic diseases such as Alzheimer's disease, many types of cancer, heart disease, immune system problems, arteriosclerosis, dementia, diabetes, thrombosis and eye disorders.
# 8 - Black beans have a great anti-aging effect
Anthocyanins and other flavonoids present in black beans can also prevent the signs of premature aging. In addition to providing antioxidants that can prevent wrinkles, black beans provide a large amount of protein that also helps fight wrinkles.
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