They also provide fuel for the healthy bacteria in the colon. Saponins prevent cancer cells from multiplying and spreading throughout the body.įiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.īlack beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.īecause of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. Additionally, selenium may prevent inflammation and decreases tumor growth rates. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol. The quercetin and saponins found in black beans also aid in cardioprotection. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems. Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This may vary depending on overall intake of calories. The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.
Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.īe sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content. Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. This means it is extremely important to get enough of these nutrients from the diet. Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.Ĭalcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Share on Pinterest Black beans are high in protein and fiber.
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