Black beans are full of plant-based protein, dietary fiber, and antioxidants. But they come with Antinutrients that can make them hard to digest food. It’s important to either soak or boil them before consumption.
Black beans have several health benefits to offer, generally linked to their antioxidant and fiber content.
Rich in antioxidants.
Black beans are rich in antioxidants. These are compounds that can neutralize free radicals to counteract oxidative processes linked to chronic diseases UFABET
That’s why black bean antioxidants may help lower the risk for heart disease, type 2 diabetes, and some types of cancer.
In particular, black beans offer a significant amount of polyphenols, especially anthocyanins.
Anthocyanins are linked to potential type 2 diabetes benefits. They’re primarily located in the beans’ seed coat and are responsible for their dark color. They’re also responsible for the color of red and pink bean varieties.
Another antioxidant group present in black beans is flavonoids, including catechin, quercetin, myricetin, and kaempferol. These have potential cancer-fighting and heart-protective properties.
Note that the beans’ antioxidant content may decrease with cooking and storage, with greater losses happening at higher temperatures. So, be sure to store them in a cool pantry .
May promote heart health.
Adding black beans to your diet may help lower blood cholesterol and high blood pressure levels.
For example, saponin compounds in black beans act as antioxidants with cholesterol-lowering capacities. The beans’ fiber may also help reduce total cholesterol and triglyceride levels.
In fact, studies show that for every 10 grams of total fiber consumed, the risk of mortality from heart disease may decrease by 27%. Similarly, consuming 5–10 grams of soluble fiber per day may reduce LDL (bad) cholesterol levels by 5%
Other evidence shows that people who consume beans, had an 11% lower risk of heart disease than those who did not consume beans .
However, another study found that consuming 1/2 cup (113 grams) of beans daily had no significant effect on cholesterol levels. So, it is possible that heart health benefits may only be seen. If you eat more than this serving size of beans daily