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Benefits of Eating Black Beans plus Delicious Black Bean Recipes
Black beans are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance.
Lots of research has been done proving the health benefits of adding black beans to your diet. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking. Please try some of the recipes we have compiled to add black beans in a tastey way to your everyday meal choices.
Benefits of Eating Black Beans 05/13/15 10:42:20 AM
We tend to think about brightly colored fruits and vegetables as our best source of phytonutrients, but recent research has recognized black beans as a strong contender in phytonutrient benefits due to the seed coat of the black bean.
This "protein-plus-fiber" combination in black beans and other legumes is outstanding support for blood sugar balance and regulation, benefits the digestive tract to help steady digestive processes, and benefits the cardiovascular system.
- One cup of black beans provides:
- nearly two-thirds of the daily value for folate--arguably one of the most important B vitamins for decreasing risk of cardiovascular disease
- about 120 milligrams of magnesium which is nearly one-third of the daily value for a mineral that is more commonly associated with cardiovascular protection than any other single mineral
- nearly 15 grams of fiber and 15 grams of protein
- over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lower blood cholesterol levels.
- about 180 milligrams of omega-3 fatty acids in the form of alpha-linolenic acid.
- antioxidant minerals like zinc and manganese are plentiful in black beans
Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding ingestible fraction content of this legume.