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Why You Should Add Black Beans to Your Diet

Why You Should Add Black Beans to Your Diet

Black beans are nutritional gold. A rich source of protein, they are both delicious and satisfying. Here is a list of their nutrition quotient:

WHFoods quotes recent research on the colon cancer fighting properties of black beans, adding that the American Cancer Society, the American Heart Association and the American Diabetes Association recommend legumes as a key food group for fighting disease.

Black beans contain both soluble and insoluble fiber, which helps the digestive process and lowers “bad” cholesterol, guarding heart health.

The fiber in beans also keeps you feel full longer, which helps you in your efforts to eat less food.

Black beans contain essential trace minerals such as selenium, magnesium, manganese and phosphorus. Each of these has a key role to play in maintaining the health of your bones, nerves, muscles and immune system.

The rich black color of the beans comes from  phytochemicals and flavonoids that fight free radicals and protect you from disease.

Worried that beans will cause flatulence? There is a simple way to take care of that: soak the beans overnight in clean water, and drain out the water in the morning. Rinse the beans thoroughly, and cook in a fresh lot of water. If using canned beans, drain and rinse them before using.

Just three cups of cooked legumes every week will help you meet the minimum USDA recommendations.

If you are not accustomed to eating beans, introduce them slowly into your diet. Soon, you will fall in love with their wonderful flavor, and discover how versatile they are. Here are some excellent recipes to help you cook with black beans in many exciting ways:

Black Bean and Butternut Quinoa
Black Bean Chili Soup
Black Bean “Meatballs’

You can even fit black beans in your dessert! Try these remarkable black bean brownies.

Bon appetit!

 

 

Read more: All recipes, Diet & Nutrition, Eating for Health, Food, General Health, Health, Life, , , , , , , , , , , , , , , , ,

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Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman's book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

111 comments

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5:59PM PDT on Aug 21, 2014

Works for me.

11:36AM PDT on May 18, 2014

I really do LOVE BLACK BEANS, I LOVE,LOVE,LOVE BEANS they are so good for us. Thank-you for sharing Theresa Robinson. : ) ANY-BEAN WILL DO FOR ME.: )

9:05AM PDT on May 17, 2014

thanks

9:35AM PDT on May 16, 2014

we love all beans;the chili sounds yummy

2:10PM PDT on May 15, 2014

Yummy.

4:48PM PDT on May 13, 2014

I love Black Beans.They are also excellent for your bowels. thx

8:53AM PDT on May 13, 2014

beans will always be magical and healthy. if they are better instead of chocolate, i have not heard about that research.

2:17AM PDT on May 13, 2014

Thanks for this

8:14AM PDT on May 12, 2014

Next time I go shopping I'll look out for these black beans...

8:47PM PDT on May 11, 2014

I make a black bean salad. Drain a can of black beans, add a chopped mango and fresh cilantro. Chill and serve

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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