Black Beans | Nutrition Facts & Health Properties

About Black Beans

Black beans are botanically known as Phaseolus vulgaris. Known to be a key ingredient in Latin American cuisine black beans were first cultivated 7000 years ago. It is a staple in many American cuisines and is also popular in Mexico, Cuba, and Spain. It is commonly known as black turtle beans in various regions. Known for its meaty dense texture and deep rich black colour this bean distinguishes itself from other beans in not just its appearance but also in flavour. This bean is an actual substitute to meat for all veggie lovers. Black magic, Blackhawk, domino, Night Hawk valentine and Zorro are the other sub varieties of black beans. The national dish of Brazil Feijoada is made out of black beans, and the traditional recipe of Cuba is black bean soup served with rice thus forming a core ingredient in iconic dishes. China is the largest harvester of beans in their green form. Producing about million metric tons annually, the dried black beans are produced in abundance by India and Brazil with nearly 18 million tons produced by these countries every year.

Black Beans Nutrition Value 

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• High in antioxidants.
• Free radical fighting properties of anthocyanins
• It provide Lots Of Protein as well as zinc and copper.
• Beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger.

Health Benefits of Black Beans

• Preventing signs of premature aging of the skin induced by an overdose of sunlight.
• Help repair sun-damaged collagen fibers.
• Lower your risk of developing heart disease and stroke.
• Helps prevent cravings for sweet foods and control mood swings.

Black Beans

It is commonly misunderstood that only bright looking vegetables are rich in nutrition and are assumed to be the healthiest of the lot.They are like the dark horse that is not just flavoursome but also is rich in nutrition value. Low in saturated fat, cholesterol, and sodium this food is ideal for people who watch their weight. Dietary fibre and folate aids in smooth digestion and activates faster metabolism in the body. It is also a good source of magnesium, phosphorus, manganese and protein. Black beans when combined with brown rice form a fat free high quality protein.

They are rich in anti inflammatory properties which aids in preventing cancer and due to its high content of vitamin B it reduces the risk of cardiovascular disease. A cup of black beans consist of 120 milligrams of magnesium which is recommended by doctors in order to protect heart and prevent all kinds of heart related ailments.

How To Enjoy Black Beans

Black Beans

In this age of fast and convenient food black beans are made available for consumption readily in cans at the nearest supermarkets. Dried black beans might take a little extra time for preparation and thus canned black beans come to rescue. It is always recommended to check dried black beans for any small stones or tiny insects and then soak them in water. Soaking black beans overnight or for an approximate time of 8 hours will make it soft and more flavoursome. One needs to understand that the water in which it is soaked becomes a very healthy stock and can be used while cooking in order to retain the nutrients of the food. Discarding the water would be a bad choice as it will be equivalent to letting go of all the nutrients that this power pact black bean is source of. Add it to stuffed baked potato or add them in your tacos.Traditional burritos or enchiladas can be enjoyed with a good stuffing of black beans. Chilli is highly consumed in all fast food restaurants throughout U.S.A and European countries; this delicacy is made out of black beans as a core ingredient.

It is a power house of flavour and energy that should be consumed to meet the vital nutrients aiding a healthy diet.