August 01, 2018 · Written by Foodtolive Team

Why You Should Always Have Black Beans on Your diet

Black beans are one awesome food that is nutritious and beneficial to one’s health. Although black beans are a staple food for the Latin America for thousands of years, there’s no stopping it from being enjoyed by other countries as well because of its substantial fiber, protein affordability, various vitamins and minerals, and disease combatting antioxidants.

Black beans are botanically known as Phaseolus vulgaris. It belongs to one of over 500 varieties of the kidney beans family. It is thought to be the first kind of legume to be domesticated by humans and believed to be first harvested in Mexico and South America for 7,000 years. From Mexico, black beans have spread territories across the US including Texas, Louisiana, and New Mexico and still continue to be enjoyed in these areas. Black beans were introduced in Europe in the 15th century by Spanish explorers and had spread to other parts of the globe including Africa and Asia.

Black beans have been relished throughout the years by people around the world. It is true that not only did they enjoy the creamy texture and strong sweet flavor of it but also the many health benefits of this amazing beans. Let us take a peak on the health benefits it brings and why it is good to always have black beans on your diet.


1. It contains essential vitamins and minerals

Black beans stores numerous essential vitamins and minerals which includes magnesium, iron, folate, phosphorous and B vitamins. These nutrients are important for those that are on a plant-based diet and eliminating animal sources in their food. Magnesium rich food carries a vital role in cellular health. Our body needs magnesium for various body functions such as nerve function, blood pressure regulation, protein synthesis, and neurotransmitter release. Folate helps in the body in utilizing iron. Iron is a trace mineral found in every living cells and it is the main part of two proteins which are hemoglobin and myoglobin that are in the muscle cells that holds oxygen.

2. It has powerful antioxidants

The flavonoid and phytochemical that is found in black beans act as antioxidants and anti-inflammatories that help in combatting free radicals and oxidative stress that cause cancer. Studies have shown that elevated antioxidant present in black beans helps in the prevention of DNA damage and gene mutation that lessen the risk of developing cancerous cells. Antioxidants can be found in the highest quantities of bright colored fruits and vegetables and also in deep black colored beans as well.

3. Black beans are a high source of fiber and protein

Black beans are high fiber foods. It makes a great addition to every recipe because of its high level of dietary fiber and their combination of complex carbohydrates and protein. The fiber and micronutrients that are found in black beans will give you a feel of satiety after eating and manage blood sugar levels to normal. Organic Black beans are also rich in plant-based protein which is suitable for people that rely on eating nuts, beans, legumes and other plant food for protein. Protein in the form of amino acids plays a vital role in nearly each body functions. Protein helps in building muscles keeping our body strong, energetic and youthful. Black beans are a perfect nutrient-packed food without contributing too much on calories. Both fiber and protein helps glucose in the starch of the beans to be slowly released to the bloodstreams that keep you feeling full for a longer period and eventually controls the body’s sugar level.

4. Help to have a stable blood sugar level

Black beans contain natural sugar or glucose to which the body uses for its many functions. Eating the wrong kind of carbohydrates will result in a high spike in blood glucose and followed by a sugar crash afterward. This cycle can create havoc in the body that puts chronic stress, low energy level, cravings, insulin problems and other concern in managing the sugar level for a long term can result in metabolic syndrome or diabetes. Black beans make a good source of carbohydrates in the form of starch that slowly releases energy for anyone who has insulin resistance or diabetic.

5. Helps in digestion

The high fiber that is in the black beans helps improve the digestive tract by acting as a broom to eliminate toxin build up by pushing the waste down and out of the body and maintaining a good balance of bacteria and gut flora in our digestive system. The fiber in black beans also helps in balancing acidity and normalizing the ph levels in our stomach. It also protects colon health and prevents colon cancer.

These are among the good reasons why you should always have black beans in your diet. It will definitely give you relief from nutrient deficiencies and promote healthy well-being.