Black beans are a highly nutritious grain that is widely used in daily diets and in traditional medicine. In 89g of cooked black beans, there are 114 calories, 0.46g of fat, 7.62g of protein, 0.28g of sugar, 7.5g of fiber, 23mg of calcium, 1.81mg of iron, 60mg of magnesium, 120mg of phosphorus, 305mg of potassium, 1mg of sodium, 128mg of malate, 0.434mg of niacin, and 0.21mg of thiamine.
In addition, black beans also contain other antioxidant compounds such as quercetin, saponins, and kaempferol. The starch compounds in black beans help prevent an increase in blood sugar levels.
Some health benefits of black bean water
Maintaining strong bones
Black beans are a food that is rich in protein and fiber. Additionally, the compounds phosphorus, iron, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure as well as bone strength.
The compounds calcium and phosphorus are essential for bone structure, while iron and zinc play important roles in maintaining bone strength and flexibility.
Nutritional recommendations: the body needs about 99% of its calcium supply, 60% of its magnesium, and 80% of its phosphorus stored in bones. Therefore, to prevent certain bone and joint diseases, it may be beneficial to consume more cooked black bean water.
Managing diabetes
Some studies have found that people with type 1 diabetes who consume a high-fiber diet have lower blood sugar levels. Additionally, individuals with type 2 diabetes may improve their blood sugar, lipid, and insulin levels. One cup, or 172g, of cooked black beans contributes 15g of fiber.
The U.S. Food and Drug Administration (FDA) recommends 25g of fiber per day based on a 2,000 calorie diet. This may vary depending on total calorie intake.
Preventing cancer
Black beans help prevent cancer due to the mineral selenium. Selenium is rarely found in fruits and vegetables but is present in black beans. This mineral helps prevent the growth of colorectal cancer cells, a type of cancer that mutates DNA and spreads throughout the body.
Good for digestion
The nutritional value of black beans is also reflected in their high content of beneficial fiber for digestion. When the body absorbs the fiber in black beans, it converts the sugar levels. This is extremely beneficial for diabetes patients.
Because the fiber in black beans is insoluble fiber, it prevents constipation and gastrointestinal diseases such as digestive disorders.
Maintaining weight
Another great benefit of black beans is weight control. Black beans create a sense of fullness and reduce appetite. As a result, the calorie intake decreases, leading to effective weight loss. As long as you know how to properly incorporate black beans into your diet, your weight will be maintained appropriately.
In particular, for women, black beans help improve skin health from within, making the skin bright and healthy, and the hair soft, silky, and healthy.
Protecting cardiovascular health
Black beans have anti-inflammatory properties and contain a high amount of complex B vitamins, which help improve the health of blood vessels, reduce bad cholesterol and triglyceride levels in the body, and support the overall health of individuals with heart disease.
Is it good to drink black bean water daily?
Roasted black bean water is great for health, but is it good to drink it daily?
Health experts believe that although roasted black bean water is good for health, you should not abuse this type of water to avoid affecting your health. Many people have the habit of replacing water with black bean water, unintentionally impeding the absorption of other nutrients in the body.
In addition, individuals with conditions such as colitis, poor taste, or diarrhea should not consume black beans as it can worsen their conditions.
For healthy individuals without the aforementioned conditions, drinking one glass per day is sufficient. Children under one year old should not use this type of beans.
The phytate in black bean water can reduce the absorption of iron, zinc, and calcium in other foods. Therefore, do not consume black bean water when eating foods that contain a high amount of these minerals, with at least a 4-hour interval.
The health benefits of black bean water cannot be denied, but it should not be overused. It is best to drink only 1-2 cups per day and limit consumption to no more than 3-4 times per week.
If you use black bean water for weight loss, during that time, you should limit consumption of sugary drinks, fast food, etc. Instead, drink unsweetened roasted black bean water with a pinch of salt to achieve faster weight loss results.
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