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Our grandmothers knew why they regularly had beans, lentils, peas or chickpeas on the table. These unassuming legumes are a true treasure of health – and among them one queen stands out: the black bean. Experts confirm that its regular consumption helps prevent colon cancer, reduces cholesterol and protects the heart and blood vessels.
Why black beans
Black bean (Phaseolus vulgaris) is rich in protein, fiber and so-called resistant starch, which benefits gut bacteria and supports healthy digestion. Per 100 grams it contains approximately 21 grams of plant protein, making it an ideal ingredient for vegetarians and athletes.
According to a study published in the journal Nutrients, the black bean helps lower cholesterol levels and at the same time improves vascular function, thereby contributing to the prevention of cardiovascular disease. Thanks to its content of anthocyanins and flavonoids, it also acts as a powerful antioxidant that protects cells from inflammation and aging.
Health benefits of the black bean
1. Rich source of fiber
The black bean is a great source of soluble and insoluble fiber, which helps proper bowel function, prevents constipation and supports a healthy microbiome. Fiber also lowers cholesterol levels and supports heart health.
2. Strengthens the heart and blood vessels
It contains magnesium, potassium and folic acid, which together help regulate blood pressure and strengthen vessel walls. Regular consumption of black beans can therefore reduce the risk of heart attack and atherosclerosis.
3. Great plant source of protein
Proteins are the basic building blocks of muscles, bones and skin. The black bean is an ideal solution for those looking for a plant-based alternative to meat. In addition, it contains all the important amino acids the body needs for recovery.
4. Helps stabilize blood sugar levels
Thanks to a low glycemic index and high fiber content, black beans slow the absorption of sugars. This means they help maintain stable blood glucose levels – ideal for diabetics or people with insulin resistance.
5. Protection against free radicals
The dark color of black beans is caused by a high content of anthocyanins, which have strong antioxidant effects. They help protect cells from damage and reduce the risk of lifestyle diseases, including cancer.
6. Support for a healthy brain
Black beans contain B vitamins, especially folic acid, which is essential for the health of the nervous system. It helps improve memory, concentration and contributes to mental well-being.
7. Prevention of colon cancer
Research shows that a high content of fiber and antioxidants can reduce the risk of tumors developing in the digestive tract. A diet rich in legumes shortens the contact time of toxins with the intestinal wall, thereby protecting cells from damage.
8. Low fat content
Black beans contain only minimal fat but many nutrients. Because of this they are ideal for those who want to lose weight or maintain a healthy weight.
How to include black beans in your diet
- Add them to salads, soups or pasta.
- Blend them with garlic and olive oil as a spread for bread.
- Cook a nutritious vegetable stew or chili sin carne with them.
- Mix them with corn and avocado into a refreshing Mexican salad.
Conclusion
The black bean is a food we should eat more often. It is nutritious, affordable and represents a true protective shield for our heart, intestines and immune system. Thanks to its high content of fiber, protein and antioxidants it helps prevent lifestyle diseases and keeps the body in shape.
Simply include it in your diet several times a week – your health will thank you for it.
