Black Beans Nutrition Facts
Black beans are abundant in nutrition and as such have a huge range of health benefits! Some black bean nutrition facts are that they help strengthen bones, promote weight loss, and protect the heart. Also going by the name of turtle beans because of their hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant. They are extremely nutrient-dense, earning themselves the prestigious title of a “Superfood” meaning that should be incorporated into your diet whenever possible! Their satisfying texture and mildly sweet flavor make them the ideal companion to a variety of meals and dishes so there really is no excuse not to include this superfood into your diet. Let’s examine in further detail some black beans nutrition facts.
Black Beans Nutrition Facts: What Do They Contain?
According to the National Nutrient Database, regarding black beans nutrition facts, one-half cup (86g) of cooked black beans contains approximately:
Energy: 114 kilocalories
Protein: 7.62 g
Fat: 0.46 g
Carbohydrate: 20.39 g
Fiber: 7.5 g
Sugars: 0.28 g
Calcium: 23 milligrams (mg)
Iron: 1.81 mg
Magnesium: 60 mg
Phosphorus: 120 mg
Potassium: 305 mg
Sodium: 1 mg
Zinc: 0.96 mg
Thiamin: 0.21 mg
Niacin: 0.434 mg
Folate: 128 msg
Vitamin K: 2.8 mg
Black Beans Nutrition Facts: They also abundant in phytonutrients such as saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties!
As with many beans and legumes, black beans contain starch, a form of complex carbohydrate. Starch acts as a “slow burn” energy store that is slowly digested by the body, preventing a spike in blood sugar levels. This is why so many endurance athletes swear by them!
7 Black Beans Nutrition Facts
Now we have established what these miraculous magic beans contain, let’s take a look at some black beans nutrition facts that are sure to have you eating them in bucket loads!
1. Black Beans Nutrition Facts: They maintain healthy bones
The minerals such as iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all aid in building and maintaining bone strength and structure.
Calcium and phosphorus are particularly important in bone structure, while iron and zinc play an integral role in maintaining the strength and elasticity of your bones and joints.
Did you know that around 99% of the body’s calcium supply, 60% of its magnesium, and 80% of its phosphorus stores are contained in bone? This means that it is vital to get ample amounts of these nutrients from your diet and black beans are an incredible and easy way to do this!
2. Black Beans Nutrition Facts: They lower blood pressure
Maintaining a low sodium intake is vital for keeping blood pressure at a healthy level. As established, one of the main black beans nutrition facts is that they are naturally very low in sodium and contain potassium, calcium, and magnesium, all of which have been found to reduce blood pressure in a natural way.
When purchasing black beans, be sure to buy cans that are low in sodium and drain and rinse to further lower sodium content.
3. Black Beans Nutrition Facts: They manage diabetes
Research has proven that people who have type 1 diabetes and consume diets that are high in fiber, have reduced blood glucose levels. Moreover, those with type 2 diabetes have improved lipids, blood sugar, and insulin levels. Black beans are chock-full of fiber with one cup (172g) contributing roughly 15g of fiber!
The United States Food and Drug Administration (FDA) recommends a total of 25g of fiber a day (going on a 2,000-calorie diet). This may vary depending on the overall intake of calories.
4. Black Beans Nutrition Facts: They stave off heart disease
The potassium, fiber, vitamin B6, folate, and phytonutrients present in black beans help to reduce the amount of cholesterol in the blood, which in turn lowers the risk of heart disease and maintains good heart health.
Vitamin B6 along with folate help to stop the buildup of homocysteine, excessive amounts of which can lead to heart problems by damaging blood vessels.
Quercetin and saponins found in black beans also help in keeping your heart healthy. The former is a natural anti-inflammatory that reduces the risk of atherosclerosis and protects against the damage caused by low-density lipoprotein (LDL) cholesterol.
Studies have also shown that saponins help reduce blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.
5. Black Beans Nutrition Facts: They help prevent cancer
Selenium, a mineral that isn’t found in most fruits and vegetables but can be found in black beans, plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Moreover, it may also prevent inflammation and decrease tumor growth rates.
Saponins have also been shown to prevent cancer cells from multiplying and spreading throughout the body.
The fiber that you consume from eating fruits and vegetables like black beans is linked with a lowered risk of colorectal cancer.
They are also very high in folate, which plays a key role in the synthesis and repair of DNA, which in turn prevents cancer cells from forming from mutations in the DNA.
6. Black Beans Nutrition Facts: They promote healthy digestion
Because of their high fiber content, black beans help to prevent constipation and keep your loo schedule more regular. They also provide fuel for the healthy bacteria in the colon.
7. Black Beans Nutrition Facts: They boost weight loss
As a superfood, this is one of the black beans nutrition facts that should come as no surprise! Fiber has long been recognized as a key component in weight loss and weight management. It helps you feel fuller for longer and thus curbs appetite and binge-eating. This lowers your calorie intake.
Research has suggested that an increased consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight!
