Black Beans: Health Benefits

Today, there are about 90 varieties of beans. One of these species is black bean, which is considered a unique and not widely spread plant. In terms of nutritional and healing properties, this product is in many ways different from the usual varieties.

So, this plant is characterized by black pods and fruits. Outwardly, they look dirty or spoiled. On the palate, such beans are a bit sweet, a feature is a slightly smoked flavor. Black bean is widely used in cooking and is an excellent addition to meat, vegetable, fish dishes, soups.

How is black bean different from ordinary

Black beans, unlike white beans, have a softer texture and a sweetish aftertaste. It is a source of protein. So, in white beans there are about 7 g of protein per 100 g of product, and in black - almost 9 g for the same number of fruits.

According to nutritionists, with its composition, black beans are the closest to food of animal origin, so it is an excellent substitute for people who, for certain reasons, do not eat meat products.

Also, in black beans there are more carbohydrates than in the white variety. And this means that such a product saturates the body better. Such complex carbohydrates are more slowly decomposed, enter the bloodstream gradually, which does not lead to insulin secretion, as with the use of confectionery products. This suggests that even with the daily use of black beans in the diet, weight gain is not observed. This variety is enriched with coarse plant fibers, which contribute to the normal functioning of the intestine.

Black beans contain components that stop the development of atherosclerosis, which is the main cause of strokes and heart attacks. So, only 200 g of the black variety of beans can provide the body with a daily norm of potassium, manganese, iron, magnesium and zinc.

White beans are characterized by a large amount of fiber. This product is the least caloric and is quickly absorbed by the body. One glass of such beans is enough to provide a person with fiber requirements.

Composition and calorie content

Most studies have proven that black beans are among the most useful plant-based foods. It contains a large number of trace elements, a list of which exceeds twenty substances. The main elements are zinc, potassium, phosphorus, iron and magnesium. Potassium protects against the development of puffiness, strengthens the vascular walls, reduces the load on the cardiovascular system. Black bean cleanses the body of toxins, removes cholesterol, takes part in the dissolution of kidney stones. Regular use of this product improves brain function, protects against premature aging.

Bean shell contains flavonoids, omega-3 fatty acids, vitamins of group B, E, PP, K.

Some elements in the composition of black beans belong to the representatives of the group of heavy metals, which can harm the body. Therefore, it is important to heat it before use. This will help remove harmful substances. However, as a result of heat treatment, the calorie content of the product is reduced, and the number of useful elements is also reduced.

This plant has a high degree of calorie content compared to other varieties. 100 g of black beans contains 315 kcal.

Useful properties of black beans

General benefit

Black beans contain a lot of protein. So, a cup of this product has 35% of the protein needed for use during the day. Due to its calcium content, the product supports the health of hair, nails, bones, and muscle fibers. Due to the presence of amino acids, the product is recommended for older people, women who bear a baby, and athletes.

Black beans have been widely used in the field of nutrition. This culture is great for people who want to lose weight. It enhances metabolic processes, has a relatively low glycemic index. Therefore, it can be used by people suffering from obesity or a disease such as diabetes. The composition of this plant controls the balance of carbohydrates, due to this, saccharides are converted into energy, and not into fat, which is deposited on the waist and hips.

In addition, black bean perfectly helps in the fight against edema, helping to remove excess fluid from the body. Iron helps with heart dysfunctions, cleanses blood vessels, and reduces the risk of blood clots.

For women

As already mentioned, black beans are very useful for women's health, primarily because it helps to lose weight.

The vitamins of group B as part of this product are of great benefit to the female body, they are a source of youth and beauty. In combination with certain vitamins and minerals, this product is able to improve skin tone, remove toxins, make skin and nails healthy, and normalize the functioning of the nervous system.

For men

The benefits of eating black beans in men are also undeniable. Legumes of this variety contribute to improving the sexual function of men, increase potency, as well as sperm quality. This product is an important element for the prevention of prostatitis. In addition, black beans are considered an excellent product for gaining muscle mass.

During pregnancy

During the bearing of the fetus, it is important for a woman to eat properly to ensure good health, normal growth and development of the baby. Beans will help replenish the level of iron in the blood of a pregnant woman, maintain a normal level of hemoglobin. Since legumes of this variety contain fiber in their composition, the body better removes toxins, which reduces the onset of toxicosis symptoms in the morning. With regular use of black beans in pregnant women, the intestines work, so the body will be protected from such an unpleasant problem as constipation.

Vitamins of group B will protect the future mother's nervous system from unnecessary stress, and also help to alleviate the manifestations of seizures that often occur in the third trimester.

Another important feature of black beans during pregnancy is the mild diuretic effect of the product. And this suggests that the body of a pregnant woman will be protected from the development of edema, which is especially common in the last months of gestation.

When breastfeeding

Often, legumes are not included in the list of allowed foods during breastfeeding because the baby may have colic and bloating. If you adhere to the correct introduction to the diet of foods based on legumes, you can greatly diversify the menu of a nursing woman and at the same time enrich the body with many useful components.

Black bean helps to strengthen the body in the postpartum period. In addition, this bean culture increases the production of breast milk, enriching it with a complex of vitamins and minerals. Beans should be introduced into the diet of a breast-feeding woman gradually, making sure that the child does not have allergic reactions and problems with the digestive system.

The first tasting of this product is recommended to be carried out 4 months after the birth of the child, and for starters you need to use green beans.

For children

Black bean proteins are very similar in composition to animal proteins, which is very important for children who do not eat meat and milk. This product is the most high-calorie of all varieties, so its inclusion in the children's diet will help the baby recover faster after diseases. Black beans contain a lot of folic acid, which is required for hematopoiesis.

You can start to enter beans in the baby’s menu starting from eight months. However, it is important to consider the doctor’s recommendations and monitor the baby’s reaction. Young children do not have enough enzymes that can digest the oligosaccharides contained in beans, so when eating mature seeds of the crop, colic can appear. In older children, such discomfort can also be observed if they eat a large portion of the dish. Children should not be given such beans in the chronic course of gastritis with an increased level of acidity, an ulcer of the digestive organs, pancreatitis, as well as in the case of chronic cholecystitis.

When losing weight

Most women, wanting to get a perfect figure, resort to various diets. Using beans for weight loss will help to achieve the goal without tormenting the body with hunger.

This product has in its composition many useful substances. This culture will help not only to lose weight, but also bring great health benefits. The beans contain components that are very important for weight loss and recovery. First of all, we are talking about a large amount of lean protein. In addition, vitamins such as A, C, E, B groups, amino acids and organic acids are contained here. Beans also have a rich mineral composition. Its components reduce the level of glucose and cholesterol, which allows you to control weight.

One of the important advantages of this plant is insoluble fiber. In a glass of beans there is a daily norm of this ingredient. Fiber helps improve digestion, helps get rid of constipation, cleansing the intestines of toxins and toxic substances. In addition, black beans are characterized by a high content of folic acid, which makes up for the daily human need for this vitamin. This component is especially important when losing weight to protect the skin.

Black bean in medicine

1. This variety of legumes is the prevention of atherosclerosis.
2. Its plant fibers contribute to the elimination of cholesterol, have a beneficial effect on the liver due to choleretic action.
3. Black beans are part of some therapeutic diets. It is also useful for people with thin capillaries. The product makes the walls of blood vessels more dense and enhances blood circulation. This quality is important for people whose limbs are often freezing.
4. Folic acid and B vitamins in the composition of beans play an important role in the normal functioning of the nervous system, they are the prevention of insomnia and apathy.
5. Black beans are used in lowering blood pressure. If you add fresh vegetables to such a dish, you can strengthen your immunity.
6. Certain components that make up the beans are used in the manufacture of drugs used to combat colon tumors. The principle of action of such substances is based on the fact that with their help the blood circulation is blocked and the destruction of cancer cells begins.

With diabetes
With high blood sugar, it is especially important to include nutrients in the diet, which are gradually broken down into glucose.Beans in this case are considered a source of vegetable protein and carbohydrates, which are slowly broken down. Such properties of black beans are very necessary for people suffering from diabetes and having problems with being overweight. In diabetes, beans can be consumed no more than three times a week. It can be included in the menu as a separate dish, or can be consumed as a side dish or as a substitute for meat.

To take less time to prepare beans, it is recommended that you presoak it in cold water all day long or leave it overnight. This procedure allows you to remove from the culture unnecessary oligosaccharides for the body, which can cause disorders of the gastrointestinal tract.

Important: glycemic index of black bean - 30 units.

Application in cosmetology

Widespread use was black beans in the field of cosmetology. A mask with the addition of such a product provides the skin with important enzymes that moisturize them and give a rejuvenating effect.

To prepare an effective product, you need to grind a small amount of beans in a boiled form with a blender. In the resulting mass, add a little olive oil and a few drops of lemon juice. The finished mask must be applied to the skin of the face and left for 15-20 minutes. After this time, you need to wash off the residues with warm water. Before applying this composition, the skin of the face must be cleaned in advance.

This mask is recommended to be used several times a week. After some time, you can notice a pronounced result. Wrinkles are smoothed out, while the skin acquires an even and beautiful tone. In addition, a mask based on black beans helps to get rid of various skin diseases.

Harm and contraindications

Despite the large list of useful properties, black bean still has some contraindications and can harm the human body.

1. This legume should not be consumed by older people who have diseases of the gastrointestinal tract.
2. Also, black beans cannot be included in the menu of people who have gout, cholecystitis, and colitis.
3. Legumes are not recommended to be introduced into the children's diet before two years, otherwise their fragile body will not be able to cope with the complex enzymes contained in beans. The daily norm should be no more than 100 g.

Beans often cause gas formation and flatulence. Therefore, this type of product should not be abused. To protect the body from such unpleasant sensations, it is recommended to use black beans with greens and pre-soak it before cooking in a solution with salt added.

Black beans are very healthy. It must be present in the diet of adults and children. However, it is important to first ensure that there are no contraindications for use. Abuse this product is also not worth it, otherwise there will be problems with the digestive tract.

How to choose and store black beans

1. When choosing beans on store shelves, it is important to make sure that the product is not damaged by insects.
2. Black beans should not have cracks.
3. The packaging must be airtight, protected from moisture.
4. High-quality beans easily sprinkled and do not stick together.
5. Particular attention should be paid to the shelf life of the packaged product. There is no need to buy over-dried fruits, as they are of no use.

If you need to buy black beans in canned form, it is important to study the composition of the product. You should find out what additional substances, besides the beans themselves, are contained here. It must be remembered that of the additives, in addition to water and salt with sugar, nothing should be present in the jar.You need to look at the date of manufacture and the duration of storage. It is important to evaluate the quality of the brine in order to identify low quality products. The brine should not be muddy, and the beans themselves should be whole.

When it comes to beans purchased in a store, such products are stored in sealed packaging that is protected from humidity, temperature spikes and exposure to direct sunlight. In this form, legumes can be stored for about a year.

If black beans are acquired at different times, the remaining fruit should be stored separately from each other. For storage it is recommended to use tightly closed containers or bags made of fabric.

Ready bean dishes should be stored in special containers at low temperatures. The dish can be stored in the refrigerator for about three days. Black beans can be boiled and stored in the freezer. In this form, it can be stored up to 6 months.

What can be cooked from black beans: recipes

Stew

You can cook a hearty, mouth-watering stew using black beans. It is cooked quite quickly if the beans are boiled in advance, since all the ingredients are fried for several minutes.

So, you need to prepare green peas 100 g, one onion, 1-2 tomatoes, 200 g black beans and the same amount of zucchini, sweet pepper about 80 g, 50 ml of sunflower oil and spices to taste (ground pepper, salt, sweet paprika), as well as a few cloves of garlic.

It is important to boil the beans in advance until cooked. Next, fry the onion, sliced ​​in half rings in a pan, then add the zucchini and bell peppers, chopped into strips. Fry each vegetable for about 4–5 minutes. After this, add peas. Now it remains to add boiled beans and tomatoes to the vegetables, season the dish with spices. After 3-5 minutes of frying, the stew is ready.

Beans with smoked ribs

To prepare beans with smoked ribs, first soak 200 g of black beans for four hours. Smoked pork ribs are required in the same amount. They should be cut into pieces. After this, it is necessary to drain the water from the beans, add ribs there, pour a liter of water and cook for an hour.

Meanwhile, wrap one onion and one Bulgarian pepper in foil and send to the oven for baking for half an hour. In the meantime, fry the onion in oil, add the chopped clove of garlic, red hot pepper, a little parsley and paprika here. After that add the tomatoes and simmer for five minutes. Dice vegetables from the oven. Drain the water from the beans, add dressing and chopped vegetables to it, add salt and mix everything thoroughly. Transfer all these ingredients to a baking dish, pour in the liquid in which the black beans were cooked, and bake in the oven for another half hour.

Soup

To make black bean soup, you will need 300 g of legumes, one and a half liters of beef broth, two tomatoes, one onion and one carrot each, herbs, spices to taste.

Beans should be washed several times and soaked for several hours. Then it must be boiled in the broth for at least one and a half hours. Next, add the vegetables, diced and cook the dish for about 20 minutes. After that, the finished mass is crushed using a blender until a homogeneous consistency is obtained. Add greens 5 minutes before cooking. To make croutons, cut bread into cubes, season with salt, add spices to taste, drizzle with olive oil and place in the oven until dry. Serve the finished dish with croutons.

Salad

To get a fresh colorful salad with black beans, you will need to prepare the following ingredients: two cans of beans and sweet corn, a few bell peppers, a couple of tablespoons of chopped onion. You will also need salt, a pinch of ground pepper, 2 teaspoons of sugar, half a cup of olive oil, 5 tablespoons of fresh lime juice, chopped greens and avocado.

Beans with corn must be thoroughly washed and drained. Then add chopped bell peppers and onions. Mix lime juice with olive oil. Avocados also cut into small pieces. After that, mix all the ingredients, parsley, spices, and then pour oil with lime juice. Mix the salad thoroughly and leave in the refrigerator for half an hour.

How to cook

Before boiling beans, it must be soaked either in the evening with cold water, or for an hour and a half with boiling water. In the second method, the beans will boil a little longer, but this will not affect the taste of the dish. Of the ingredients you will need only 2.5 cups of water, a glass of black beans and salt to taste. Soaked fruits must be placed in a saucepan and pour water so that the beans are covered with liquid. Cook the dish for about 1.5 hours with the lid open. If necessary, you can add a little more water. Add salt a couple of minutes before being cooked.

Interesting Bean Facts

1. According to some historians, Cleopatra used the so-called whitewash for the face, for the manufacture of which dry white beans were crushed to obtain powder. A little warm water was added to such a powder and a thin layer was applied to the face so that all wrinkles were filled. In fact, this procedure was a nourishing face mask. The only drawback was that when the skin was dry, the mask began to crack.
2. As you know, beans are a nutritious product with a good shelf life, so it is often included in the diet of the military. This dish was especially appreciated by Napoleon. He claimed that beans make muscles stronger and increase brain activity.
3. In Bulgaria there is a holiday dedicated to Bean Day. On this day in the country it is customary to shoot from a bean gun and prepare treats from different varieties of this culture.

Photo of black bean