Health benefits of black beans
Black beans are a readily available, protein-rich bean that can be prepared in many dishes. Black beans are high in carbohydrates, but they are in the form of starch and fiber, so they are digested slowly and can provide health benefits.
Dan Tri newspaper quoted the Clinical Nutrition Center of K Hospital as saying that black beans are rich in carbohydrates and they are also an excellent source of fiber (4 grams of fiber/100 grams) (including soluble and insoluble fiber).
Black beans are very low in fat, with most of the fat being polyunsaturated fat. A half cup of black beans has 90 mg of omega-3 fatty acids and 108 mg of omega-6 fatty acids.
Black beans are a source of protein, with 7 grams of protein in a half-cup serving. They are also rich in folate, vitamin B1, manganese, and magnesium. 100 grams of black beans contain 6.1 mg of iron. According to the "Dietary Guidelines for Americans 2020-2025", we should eat 3 cups (740 grams) of beans per week.
Consuming black beans has many health benefits. Black beans have been shown to reduce the risk of certain cancers due to the flavonoids in their seed coats.
Eight different flavonoids have been found in the seed coat, three of which are anthocyanins. Flavonoids are essentially colour-giving plant nutrients that function as antioxidants in the body to fight disease and free radicals. Black beans contain saponins, which have been shown to prevent cancer cells from multiplying and spreading throughout the body.
Black beans are good but not for everyone.
In addition, thanks to the high fiber content, a diet containing beans will also help maintain weight and support weight loss. It is also beneficial for heart health.
People who should not eat black beans
Although black beans are good for health, not everyone can eat them. VietNamNet newspaper quoted Doctor Huynh Tan Vu, lecturer of Traditional Medicine Department, University of Medicine and Pharmacy, Ho Chi Minh City, as saying that the following groups of people should limit their intake of black beans or consult their doctors before eating them:
First, people with kidney disease: Black bean water has a diuretic effect, so people with kidney disease should be careful when using it.
Second, people who are taking mineral-containing medications. Black bean water contains Phytate which affects the body’s ability to absorb substances. Phytate hinders the absorption of minerals such as iron, zinc, copper, and phosphorus.
Therefore, you should not use black bean water to take medicines containing iron, zinc, calcium, copper, or calcium, or use foods containing these substances... leading to anemia and osteoporosis. Ideally, the ideal time to use black beans with other foods is about 4 hours apart.
Third, people with colitis, loose stools, diarrhea, and poor digestion should not use black beans. If you want to drink them, you must roast them and use them in small quantities.
Fourth, children and the elderly. The protein content in black beans is very high, making it difficult for the elderly, children or people with weak constitutions to consume all the protein in black beans, which can easily lead to digestive problems, bloating, and stomachache.
Above are people who should not eat black beans. If you are in the above group, limit eating this food.
Source: https://vtcnews.vn/4-nhom-nguoi-dai-ky-voi-dau-den-ar909744.html
Comment (0)