Black beans are one of the best sources of energy for the human body.

 Like other legumes such as peanuts, peas, and lentils, black beans are highly nutritious, being rich in protein and fiber. They also contain many other essential nutrients that benefit human health.

Black beans are legumes, specifically edible plant seeds. Due to their hard, shell-like shape, they are also known as "turtle beans."

What are the nutritional benefits of black beans?

Maintaining Bone Health

The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc found in black beans contribute to building and maintaining strong bones.

Calcium and phosphorus are essential components of bone structure, while iron and zinc play a vital role in maintaining the strength and flexibility of bones and joints.

Approximately 99 percent of the body's calcium stores, 60 percent of its magnesium stores, and 85 percent of its phosphorus stores are stored in bones. This means it's crucial to get enough of these nutrients from your diet, according to Medical News Today.

Lowering Blood Pressure

Keeping your sodium intake low is essential for maintaining healthy blood pressure. Black beans are low in sodium and also contain potassium, calcium, and magnesium, all of which help regulate blood pressure.

Opt for low-sodium canned black beans and drain and rinse them thoroughly to further reduce the sodium content.

Managing Diabetes

Studies have shown that people with type 1 diabetes who follow a high-fiber diet have lower blood sugar levels. Additionally, blood sugar, cholesterol, and insulin levels may improve in people with type 2 diabetes. One cup (172 grams) of cooked black beans contains 15 grams of fiber.

The U.S. Food and Drug Administration (FDA) recommends consuming 28 grams of fiber daily based on a 2,000-calorie diet. This amount may vary depending on individual calorie intake.

Heart Health: Black beans are rich in fiber, potassium, folate, vitamin B6, and phytonutrients, and are cholesterol-free, all of which support heart health. The fiber helps lower total blood cholesterol and reduce the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound called homocysteine. When homocysteine ​​accumulates in the body, it can damage blood vessels and lead to heart problems.

The quercetin and saponins found in black beans also help protect the heart. Quercetin is a natural anti-inflammatory and appears to reduce the risk of atherosclerosis and protect against damage caused by high levels of LDL (bad) cholesterol.

Research also suggests that saponins help lower blood lipid and cholesterol levels. This protects against cardiovascular damage.

Cancer Prevention

Consuming fiber from fruits and vegetables, such as black beans, is linked to a reduced risk of colorectal cancer.

Black beans are high in folate, which plays a role in DNA synthesis and repair and may prevent the formation of cancerous cells resulting from DNA mutations.

The saponins in black beans prevent cancer cells from multiplying and spreading in the body. However, selenium, also found in black beans, may help cancer cells multiply. Researchers are exploring ways to deprive cancer cells of selenium to eliminate them.

Healthy Digestion

Thanks to their fiber content, black beans help prevent constipation and promote digestive health. They also nourish the beneficial bacteria in the colon.

Weight Loss

The dietary fiber found in black beans and other plant-based foods is an important factor in weight loss and management. High-fiber foods promote satiety after meals and reduce appetite. This helps you feel full for longer, thus reducing your overall calorie intake.

How to prepare black beans?

Black beans are available year-round in grocery stores, either dried and packaged or canned. Their dense, meaty texture makes them a popular source of protein in vegetarian dishes.

It is recommended to choose canned black beans without added sodium, and to drain and rinse them thoroughly before use.

When preparing dried black beans, it is important to sort them well, removing any small stones or other impurities that may be present in the package. Wash them and soak them in water for at least 8 to 10 hours before cooking for the best flavor and texture. They are ready when they easily separate when squeezed.

Soaking dried beans reduces cooking time and helps remove some of the oligosaccharides that can cause digestive upset. Soaking beans for longer periods also helps reduce phytates, which can inhibit mineral absorption.