To lose weight and stay fit, black beans are the ideal food: these are all their therapeutic virtues
The 9 most useful legumes for a healthy diet
If you love Mexican food, you have surely tasted the delicious black beans: they are very popular legumes in the culinary tradition of South America and the southern United States. Thanks to a very interesting nutritional profile, they have numerous beneficial properties for health.
Black beans are not particularly caloric: a portion of 170 grams (corresponding to a standard course) provides approximately 227 calories. Therefore excellent to be included in a diet to lose weight, also because they are very rich in fiber – a good 15 grams per serving. These substances are important for the proper functioning of the digestive system, they promote intestinal transit by deflating the belly and nourish the bacterial flora, responsible for our immune defenses.
Fiber always plays a fundamental role in weight loss: it helps to increase the sense of satiety, consequently reducing the calorie intake (once the sense of hunger is off, it will be easy to eat less). They also slow down the absorption of blood sugars, a very important function in preventing diseases such as type 2 diabetes. Black beans have a fairly low glycemic index, so their consumption does not cause glycemic peaks that can be dangerous.
A study published in Nutrients has shown how their use, combined with portions of foods with a high glycemic index, helps to keep blood sugar levels under control. During the experiment, the scientists found that subjects who were given black bean flour along with a plate of rice had lower blood sugar than those who ate only rice.
These legumes have interesting properties that are beneficial for heart health. An experiment on guinea pigs, the results of which have been published in Nutrients, showed a correlation between the consumption of black beans and a reduction in blood pressure, following an important vasodilation. Hypertension is a fairly common problem, as well as a known risk factor for the onset of heart disease such as stroke and heart attack.
By studying their nutritional profile, we can then see how black beans are an excellent source of vegetable protein, especially important for those who follow a diet without food of animal origin. These legumes also provide high quantities of vitamins, in particular those of group B, essential for the correct development of the nervous system. Finally, they are rich in minerals such as iron, magnesium and manganese, all very important for the health of our body.
There are no particular contraindications to the consumption of black beans, but it is good to avoid any abuse, especially in the case of intestinal problems such as irritable bowel syndrome. They can in fact cause ailments such as meteorism and abdominal swelling, if consumed in excessive quantities.