Black beans are full of antioxidants. The beans are a calcium blocker providing relief for the arteries and the heart.
The black bean is very low in saturated fat, cholesterol and sodium. It is also a good source of protein, thiamin, magnesium, phosphorus and manganese, and a very good source of dietary fiber and folate.
The Black Bean is High in Antioxidants
Black Beans are an Excellent Source of Fiber
Dr. Kristie Leong, of Health Mad, dated June 10, 2009, states black beans obtain their dark shade from anthocyanins, the identical powerful flavonoids found in such nutritional superstars as red cabbage, blueberries, cranberries, and red beets. Black beans have the highest levels of antioxidants of all of the common beans tested, as much as the antioxidant rich cranberry.
One cup of black beans provides over half of the recommended daily requirement of fiber. They are mostly rich in soluble fiber, the kind that helps to lower LDL cholesterol and stabilize blood sugar levels.
An excellent way of obtaining fiber is through the black bean. What better way to do it than with a steaming bowl of freshly cooked black beans or black bean soup?
Black Beans Before a Work-Out
The complex carbohydrates in the black beans make it an superlative pre-workout breakfast and the addition of spices like cumin, Mexican oregano, epazote and chili powder not only add to the beans already high antioxidant levels, but also make it enormously flavorful.
The black bean, a mere 1 cup (260 g) a serving of the black beans has a 560 mg of potassium, 40% of recommended daily allowance of fiber, 16 grams of protein, 44 grams of complex carbohydrates (30 Net Carbs) and zero cholesterol or fat.
Black beans have one of the highest levels of anthocyanins, a powerful falconoid and antioxidant. Black beans have as much anthocyanin as antioxidant powerhouses similar to red grapes and cranberries. Black beans are the most antioxidant rich
Folate, Found in the Black Bean, can Reduce Heart Attacks
It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%.
One Cup of Black Beans provides 64% of the DV for Folate.
Their good supply of magnesium puts yet another plus in the column of the helpful cardiovascular effects. Magnesium is nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens struggle and improves the flow of blood, oxygen and nutrients throughout the body.
Manganese for Energy Production and Antioxidant Defense
Black beans are a good source of the trace mineral manganese, which is an important cofactor in a number of enzymes important in energy production and antioxidant defenses.
Protein Power and Then Some
Want to replace red meat in a menu, enjoy the rich taste of these beans. These smoky flavored beans are a high-quality source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, supply protein comparable to that of meat or dairy foods devoid of the high calories or saturated fat found in these foods.
A cup of black beans will give 15.2 grams of protein, which is 30.5% of the daily value for protein and 74.8% of the daily value for fiber.
Select and Store
Whether purchasing them in bulk or in packaged containers, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked. Canned varieties can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned cooked at home.
Black Bean Salad
Rinse and soak packaged black beans according to directions, 1 small bag
Let drain well
In a large bowl add beans
1 medium chopped onion
1 chopped celery stalk
2 chopped hard boiled eggs, omit the yolk for a cholesterol free salad
½ green or red pepper chopped
½ cup of low-fat mayonnaise
Add salt and garlic powder to taste
Serve on a bed of lettuce with tomatoes. This should feed 2-4 people. If serving a larger group, double or triple the ingredients.
First published Aug 4, 2010 Victoria Patton
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