Introduction: In recent years, black foods have become increasingly popular. Black rice, black peanuts, black fungus, black beans, and more. The most noteworthy among them is the black bean. Whether in terms of nutritional value or health benefits, it is second to none. It possesses the nutritional advantages of meat without the undesirable cholesterol and saturated fat, making it particularly suitable for China's national situation with a high prevalence of chronic diseases. If high-risk groups for cardiovascular diseases could partially substitute meat with black beans, perhaps a significant number of hospital beds could be removed. Don't be skeptical, let's explore what makes black beans so remarkable.
Benefits of Black Beans
1. The protein content of black beans is as high as 36%-40%, about twice that of beef, chicken, and pork, and 12 times that of milk. Not only is the protein content high, but the quality is also excellent. The amino acid composition of black bean protein is similar to that of animal protein, rich in lysine and close to the proportions required by the human body, making it easy to digest and absorb.
2. Black beans have a low fat content of only 15.9%, and contain a high amount of unsaturated fatty acids. They have a low melting point, are easy to digest and absorb, and do not deposit on the artery walls. Their most significant feature is the presence of phytosterols. Phytosterols are not absorbed by the human body but can inhibit the absorption of cholesterol. Moreover, the unsaturated fatty acids in black beans can be converted into lecithin in the human body, aiding in fat metabolism. Therefore, black beans are an ideal health supplement for middle-aged and elderly individuals with arteriosclerosis.
3. The glycemic index of black beans is low, at only 18, whereas the commonly eaten white rice and wheat steamed buns are as high as 88, nearly five times that of black beans. Therefore, black beans are very suitable for diabetics, individuals with impaired glucose tolerance, and those who wish to control their blood sugar levels.
4. The calcium rich in black beans is an excellent source for the body's calcium needs. Potassium in the body plays a role in maintaining the osmotic pressure and acid-base balance inside and outside cells, and can expel excess sodium, thereby effectively preventing and reducing high blood pressure. The iron in black beans can prevent iron-deficiency anemia, and iodine can prevent goiter. The zinc, selenium, and magnesium contained in black beans are also abundant and greatly contribute to enhancing immunity and preventing and fighting cancer.
Roasted Black Beans
5. Black beans are rich in B vitamins and vitamin E, especially vitamin B1, vitamin B2, niacin, folic acid, and pantothenic acid. These are not only beneficial for maintaining the health of the nervous system but are also essential nutrients for beauty and skincare, maintaining the healthy luster of skin and hair. Additionally, abundant B vitamins help lower the level of homocysteine in the human body, reducing the incidence of cardiovascular and cerebrovascular diseases.
6. The soy isoflavones in black beans are a type of plant-based estrogen. They can not only bidirectionally regulate human hormones but also effectively inhibit breast, prostate, and colon cancer. They are also very helpful in preventing and treating osteoporosis in middle-aged and elderly individuals. It is worth mentioning that traditional hormone replacement therapy used to alleviate female menopausal syndrome increases the risk of diseases such as breast and ovarian cancer. However, obtaining soy isoflavones from food improves menopausal symptoms without increasing these risks.
7. The dietary fiber content of black beans is as high as 10.2%. The bean coat and dregs contain substances like cellulose and hemicellulose, which have the effect of preventing constipation and enhancing gastrointestinal function. Black beans can also help intestinal peristalsis, allowing excess gas and toxins to be expelled from the body, thus improving constipation.
8. The anthocyanins in black beans are a powerful antioxidant that can remove free radicals from the body. Working synergistically with vitamin E, they can form a protective layer against oxidation in the body, resulting in better antioxidant activity. This can play a role in delaying aging and enhancing physical fitness.
Choosing Black Beans Requires Care
Black beans are so good, don't tell me you haven't tried them yet. Are you eager to go buy them right now? Not so fast. There are things to consider when buying black beans. It's best to choose beans that are whole, uniform in size, and have a deep black color. Because the surface of black beans has a natural wax that gradually peels off over time, avoid purchasing beans with a polished, ground-like sheen. When peeled, black beans have two types: yellow kernels and green kernels. Yellow kernels are from small black beans, and green kernels are from large black beans. Many black beans sold online today are actually black kidney beans with white kernels, not true black beans. After purchasing, they should be stored in a sealed jar in a cool place, away from direct sunlight. It is also important to note that bean products are prone to insect infestation, so it is best to consume them as soon as possible after purchase.
Homemade Healthy Black Bean Tofu
Other Ways to Eat Black Beans, There's Always One for You
1. Eat black beans or roasted black beans as a snack directly;
2. Blend them with soybeans to make soy milk;
3. Black bean tofu, black bean skin;
4. Make a paste with black bean powder;
5. Make steamed buns or rice cakes with black bean powder;
6. Cook them with miscellaneous grains to make black bean porridge;
7. Make nourishing soups, such as pig's trotter and black bean soup, pork rib and black bean soup, crucian carp and black bean soup, etc.;
8. Make desserts, such as lotus seed and black bean soup, sago and black bean drink, etc.;
9. Black bean salad: cook black beans and red beans until tender, drain, and pour with yogurt;
10. Directly put soaked black beans into a bread maker to make black bean bread.
There's nothing you can't do, only things you can't think of. Give full play to your wisdom and enjoy black beans in different and unique ways!
Cubed Watermelon with Black Beans
Melon diced black bean
February 2nd, black beans
Black Tofu