Beans are one of the top high fiber foods and are something I recommend everyone eats regularly. Black beans make an exceptionally filling addition to any recipe, with their high levels of dietary fiber (about 15 grams per cup) but also because of their combination of complex carbs and protein.
Black Beans are rich in protein, fiber, folate and iron, and they’re a good source of magnesium, phosphorus, manganese, and thiamin.
Black beans contain higher amounts of bioactive components, such as saponins and flavonoids, than most other types of beans. Saponins have been shown to cause the death of several types of tumor cells and has been found to suppress tumor growth and the spreading of tumor cells, especially when combined with flavonoids. Flavonoid rich black bean extracts have been shown to inhibit the growth of colon, breast, liver, and prostate cancer via cell death, while leaving normal cells intact. And despite their reputation as a top cause of flatulence, beans play a key role in supporting gastrointestinal health because of their high fiber content. Eating high-fiber diets prevents constipation, and it has been shown to decrease your risk of collateral cancer.
Further, as fiber leaves you feeling full, beans can play a valuable role in weight management and overall health.
In one study, 12 subjects with metabolic syndrome consumed one of three meals on three different occasions: a meal with black beans, a meal with no beans but matched finer content or a meal with no beans but antioxidant capacity. The mean 5-hour insulin response after the black bean meal was 10% lower than after the matched fiber content meal and 34% lower than after the matched antioxidant meal.
Eating black beans have previously been shown to reduce glycemia. The landmark “protein-plus-fiber” combination in black beans and other legumes is a key to their outstanding support for blood sugar balance and blood sugar regulation.
Legumes of all types – beans, chickpeas, lentils, and peas have been found to lower LDL (bad) cholesterol. Black beans are low in sodium (be cautious of added sodium in canned beans!) low in fat, sugar free, cholesterol free, high in fiber, and high in flavonoids. They also have a good level of magnesium, which controls blood pressure, so they provide excellent cardio protective benefits.
One interesting way to incorporate black beans in your diet is our house made Black Bean Burger at café evergreen…
” black bean burger served with sauteéd kale “