Black beans are an amazing legume, worthy of the superfood label.
Like most other beans they are packed with fiber, which helps you feel full for longer periods.
They contain complex carbohydrates which takes your body longer to break down.
Protein
Black beans are high in protein, so they are an especially good choice for vegetarians and others with diets low in protein. Unlike animal products, black beans contain only trace amounts of saturated fat and no cholesterol.
Micronutrients
Eating black beans can boost your iron intake because these legumes contain 3.6 milligrams of iron per cup. Maintaining healthy iron levels is essential for preventing iron-deficiency anemia. Black beans are also a good source of calcium, with 46 milligrams per cup, and of potassium, with 611 milligrams per cup. Calcium is essential for building and maintaining bones, and potassium helps regulate your blood pressure and heart rate. Other micronutrients in black beans include magnesium, folate, zinc and phosphorus.
Fiber
Black beans are high in fiber, containing a healthy 15 grams for each cooked cup of beans. Black beans contain both insoluble fiber, which helps improve digestive-tract functioning and prevents constipation, and soluble fiber, which lowers cholesterol and blood-glucose levels. According to the Mayo Clinic, women need 21 to 25 grams of fiber daily and men need 30 to 38 grams for optimizing their health.
Antioxidants
A study published in the December 31, 2003 issue of the “Journal of Agricultural and Food Chemistry” found that black beans have more antioxidant activity than other types of beans. Antioxidants have been thought to reduce rates of cancer and heart disease by blocking free radicals.
1) Black Bean Sweet Potato Chili
Hands down the best chili recipe I have tasted. Combining the power packed nutrients of sweet potatoes with black beans is a tremendous way to ensure that your body is getting the nutrients it needs to function at a high level. I found this to be some of the best chili I have ever tasted as a bonus.
Recipe takes 25 minutes.
2) Black Bean Flautas with Avocado Dipping Sauce
The cilantro and red onions really are all star contrasting flavors in this recipe.
This will be a solid home run for adults and kids alike.So there you have it The 5 best recipes for Black Beans out there, agree? Disagree?
Comment and let us know.
