Unlock the Power of Black Beans: 8 Surprising Health Benefits

• Written by Mudit Handa

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Black beans are a type of legume rich in protein, fibre, and various vitamins and minerals. Their nutritional value is very high, so they are known for their health benefits, including supporting heart health, aiding digestion, and providing a good source of iron. 

Besides, black beans are a versatile and affordable culinary option that can be added to various dishes such as ‎Cowboy Caviar and Grilled Bean Burgers. As a more simple meal option, you can cook soaked black beans with steamed rice for a wholesome digestive dinner rich in fibre and carbs!

More than just culinary appeal, black beans offer surprising health benefits you were unaware of until now. This article will illuminate the eight mind-blowing health benefits of black beans and urge you to add them to your regular dietary cereal.

Before that, you must know about the nutritional value of black beans.

Which are Essential Vitamins and Minerals Found in Black Beans?

Here are the Vitamins and Minerals found in black beans:

• Vitamin A: Supports vision and immune function.
• Vitamin C: Boosts the immune system and aids in collagen production.
• Folate: Essential for cell growth and development.
• Potassium: Helps regulate blood pressure and muscle function.
• Magnesium: Supports bone health and nerve function.
• Manganese: Aids in carbohydrate and fat metabolism.
• Copper: Helps produce red blood cells and maintain healthy connective tissues.
• Zinc: Supports the immune system and wound healing.

What are the Health Benefits of Consuming Black Beans?

Given below are eight health benefits of consuming black beans:

• Excellent Source of Protein: Black beans are a good source of plant-based protein, essential for building and repairing tissues. Hence, having black beans in your daily meals can help fight protein deficiency, especially for those on a vegetarian or vegan diet. Vegan people have a disadvantage of being deficient in protein due to abstinence from high-protein foods like meat and fish, and black beans can help them fill this gap.
• High in Fiber: Black beans are high in fibre, which promotes digestive health, regulates blood sugar levels, and helps maintain a healthy weight. The high fibre content also helps regulate cholesterol and blood pressure, reducing the risk of heart disease, a major chronic illness.
• Rich in Antioxidants: Black beans contain antioxidants that protect cells from damage caused by free radicals. Hence, consuming black beans regularly can help you cope with oxidative stress and related health issues.
• Heart-Healthy: Black beans are rich in fibre, potassium, and magnesium. They support heart health by regulating blood pressure and cholesterol levels. Due to their low glycemic index, black beans contribute significantly to maintaining a healthy heart by regulating blood pressure, cholesterol, and blood sugar levels. Black beans help prevent heart diseases by controlling blood sugar levels that cause type 2 diabetes, a significant risk factor behind various heart ailments.
• Rich Source of Iron: Black beans provide iron, which is crucial for carrying oxygen throughout the body and preventing iron deficiency, which causes anaemia.
• Helps Sustain Bone Density: Black beans contain calcium, magnesium, and phosphorus, essential for maintaining strong bones. So, if you regularly consume black beans in your diet, you will have less chance of getting degenerative osteoporosis, which is a slow-growing orthopaedic ailment. 
• Low Glycemic Index: Black beans have a low glycemic index, meaning they don't cause a sudden surge in blood sugar levels. They are digested and absorbed very slowly, leading to a gradual and sustained increase rather than a rapid spike. This makes them a superfood for diabetic patients, who must carefully manage their blood sugar levels.
• Supports Gut Health: Fibre is a prebiotic that nourishes beneficial gut bacteria. The high fibre in black beans helps maintain a healthy gut flora balance, crucial for overall digestive health and metabolic well-being.

>> Also Read: Everything About Irritable Bowel Syndrome: Causes, Symptoms & Treatment

How do Black Beans Help in Coping with Gastric Issues?

The fibre content in black beans is vital in maintaining a healthy digestive system by promoting regularity, supporting gut health, and reducing the risk of digestive issues. Here is how black beans help in keeping all gastric issues at bay:

• Promote Regularity: Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements.
• Prevent Irritable Colon: A high-fiber diet has been linked to a reduced risk of developing digestive problems such as diverticulitis, haemorrhoids, and irritable bowel syndrome (IBS).

Know More about Irritable Bowel Syndrome.

So, these are some of the most helpful health benefits of black beans that make them a superfood. Adding healthy dietary options like black beans and other whole grains can help you maintain the perfect balance between antioxidants and free radicals in your body. Besides, the low glycemic index of black beans helps maintain blood sugar levels. This is crucial for managing or preventing type 2 diabetes, a common chronic health condition. In a nutshell, these robust cereals help in preventing lifestyle-related chronic illnesses.

However, in addition to a balanced diet and regular exercise, you must prepare for your financial health, i.e., have adequate health coverage against medical emergencies.

Manage your Medical Expenses with Complete Health Coverage

In today’s time, it's unimaginable to cope with medical costs if a health emergency arises, given the uncontrolled inflation. Knowing that you have adequate coverage can alleviate stress and anxiety associated with potential health emergencies, allowing you to focus on recovery and well-being. Hence, you must have an appropriate health insurance plan for yourself and your loved ones, such as the Care Supreme Plan by Care Health Insurance. This plan offers comprehensive coverage for various illnesses and hospitalisations associated with them, protecting individuals from the potentially devastating financial impact of such conditions.

Disclaimer: Verifying the policy details and coverage with the official policy documents is essential. Also, kindly consult a professional medical expert to verify the details of health concerns.