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Nutritional Information About Black Beans

Black beans, also known as turtle beans due to their shell-like appearance, are very commonly eaten these days. Their rich fiber and protein content along with high vitamins and minerals not just taste amazing, but exert great benefits on your body. Adding these beans to your salads or sandwiches can take their taste to another level. If you are interested in knowing about what nutrients are present in these black beans and how these nutrients affect your body, give a read to this post. 

What is the Nutritional Composition of Black Beans?

The nutritional composition of black beans is given below:

  • Protein: 7.62 g
  • Sodium: 1 mg
  • Sugars: 0.28 g
  • Carbohydrates: 20.39 g
  • Fat: 0.46 g
  • Fiber: 7.5 g
  • Calcium: 25 mg


Health Benefits of Black Beans

Black means it may taste very nice in your salads, meals, sandwiches, and many other dishes. Along with its good taste, it is important to know about the numerous benefits these beans offer, which are mentioned below:

● Preserving bone health

The protein and fiber content of black beans is high. Black beans contain several minerals that aid in bone development and maintenance. These include iron, phosphorus, magnesium, calcium, manganese, copper, and zinc. A healthy diet rich in calcium, phosphorus, iron, and zinc can help keep your bones and joints strong and flexible. Bone contains almost all of the body’s supply of the minerals magnesium, calcium, and phosphorus (80%, 60%, and 60%, respectively). Getting enough of these elements from food is crucial.

●Decrease blood pressure

When trying to keep blood pressure in check, it is crucial to keep salt consumption low. Black beans have been linked to lower blood pressure because of their naturally low sodium content and high potassium, magnesium, and calcium content. You may further minimize the salt amount by draining and rinsing even reduced-sodium canned alternatives.

● Diabetes management

Those having type 1 diabetes who eat diets rich in fiber have been demonstrated to experience lowered blood glucose levels. Blood glucose, lipids, and insulin levels in persons with type 2 diabetes may also improve. Black beans, which provide 15 g of fiber per cup when cooked, weigh in at 172 g. Based on a 2,000-calorie diet, the FDA recommends getting 25 grams of fiber daily. Consumption of calories as a whole may affect this.

●Prevention of heart disease

Black beans are good for your heart since they are low in cholesterol. Also, they are high in beneficial nutrients including fiber, potassium, folate, vitamin B6, and phytonutrients. This fiber has been shown to reduce blood cholesterol levels and subsequent heart disease risk. Folate and vitamin B6 work together to stop homocysteine from building up in the body. High levels of homocysteine in the blood may cause issues with blood vessels and the heart.

● Prevention of cancer

Selenium, a mineral found only in black beans, is absent from most fruits and vegetables. It aids in the detoxification of certain chemicals that might cause cancer and has a function in liver enzyme activity. In addition, selenium has been shown to inhibit the development of tumors and stop inflammation (through a reliable source). 

By stopping cancer cells from dividing and spreading, saponins effectively treat the disease before it may spread. Increasing your consumption of high-fiber foods like black beans has been linked to a reduced incidence of colorectal cancer. Due to their high folate content, which aids in DNA repair and synthesis black beans help prevent cancer cells from forming due to genetic damage.

●Excellent digestion

Black beans’ high fiber content makes them an excellent choice for maintaining a healthy digestive system. It is also very good for avoiding constipation. In addition, they provide food for the beneficial bacteria that live in the intestines.

●Reduces body fat

The fiber in the diet acts as a “bulking agent” in the digestive tract, which is why it is often believed to aid in weight reduction and maintenance. Diets high in fiber help people feel full for longer after eating and minimize hunger pangs. These both will surely lead to decreased caloric consumption.

Nutrition Facts

Calorie information (Per 100g ) . .
Nutritional components Amount in grams Amount in % DV
Protein 8.9 g
Total Fat 0.5 g 1%
Saturated fat 0.1 g 1%
Calcium 2.1%
Iron 12%
Total Carbohydrates 24 g 8%
Dietary fibers 35%
Potassium 355 mg

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