Black Beans Benefits: Nutrition, How to use and side effects

One of the best features of an Indian kitchen is the availability of different ingredients, spices, fruits, vegetables, and much more. Our Indian mothers lay a particular focus on health and nutrition and also ensure there is a variety in the food they prepare.

One such category is legumes, which are gaining popularity because of their health and nutritional value. Legumes are of many types, like lentils, peas, soybeans, and beans.

Lentils, pulses, or dals are the most commonly used and prepared and then come beans, which are tasty, delicious and super-healthy.

You may have eaten rajma, channa, and chole as your favourite beans, but have you tried the black beans yet? If not, after reading this article, you will surely buy some and make a delicious recipe.

Black beans, also known as black turtle bean, kaale sem in Hindi, karuppu kaaramani in Tamil, and kala ghevada in Maharastra, are super food that can offer numerous health advantages.

Let’s explore this unexplored bean more in this exciting article.

What are Black Beans?

Black beans, also known as black turtle beans, are popular in many cultures. These beans are oval, gluten-free, and are a great option for vegetarians and vegans as they are an excellent source of plant-based protein.

These days, these beans are available in dried, pureed, and canned forms. You can also find many products made using these beans, like chips and pasta, making them rich in fibre, protein, and iron.

They have subtle earthiness and mild sweet flavour. When cooked, they become soft, creamy, and deliciously starchy. They are a great way to add texture and flavour to soups and stews.

Black Beans Nutrition facts

Let’s look at the nutritional profile of these incredibly healthy and tasty beans in 100 grams portion size. This will motivate you to buy and add them to your diet today ^[1].

Health Benefits of Black Beans

Like other legumes, these black beans are also classified as a healthy food ingredient. Let’s look at the many health benefits associated with the hard, shell-like beans.

#1. Healthy Bones

We all talk about drinking milk for strong bones. However, few know there are many ingredients with good amounts of calcium that can offer healthy bones, such as these beans.

They are rich in phosphorus, iron, magnesium, calcium, copper, manganese, and zinc, contributing to maintaining healthy bones.

Calcium and phosphorus are necessary for bone development, while iron and zinc are crucial for maintaining the strength and flexibility of joints and bones.

Bone & teeth contains about 99 percent of the body’s calcium, 60 percent magnesium, and 80 percent phosphorus. This means that consuming adequate nutrients through diet is crucial for strong bones.

If your kids do not like milk, offer them black beans ^[2].

#2. Healthy Skin

Who doesn’t want glowing and flawless skin? But do you know you can get this healthy skin without using any products? Yes, by modifying your diet, you can have the skin that you always wanted as it could be a great source of collagen.

Include these fantastic beans as a part of your routine and see the magic of smooth and shiny skin. How? These beans have antioxidant and anti-inflammatory properties that support skin health ^[3].

#3. Muscle Building

These beans will surely impress anyone who is a body-builder and wants to work on their muscle strength. These beans contain good protein and are also considered an excellent non-meat alternative.

This protein is beneficial in building solid muscles needed for bodybuilding. Thus, adding them to your diet can make you strong and healthy. You can eat these beans with some cooked rice, slivered almonds, and chopped chicken breast for a healthy muscle-building diet.

#4. Maintaining Blood Pressure

Blood pressure problems also increase with stress and unhealthy eating habits. To keep your BP in levels, you must maintain a balance between sodium and potassium intake. These beans are naturally low in sodium and abundant in calcium, potassium, and magnesium, which supports keeping BP in place ^[4].

#5. Digestive Health

You all know how important it is to keep your tummy a happy tummy. For a happy and healthy gut, black beans will top the charts as they are rich in fibre. Adding them to your diet will meet the dietary fibre needs required for a happy tummy.

This fibre will help you maintain a healthy digestive system as it is loaded with prebiotics that are good for gut health. Prebiotics are indigestible fibres that travel to the large intestine, or colon, and the gut microbiota.

Once they reach there, they act as food for your gut bacteria, which are great for our digestive system. If your gut is healthy, you will live a healthier and happier life overall ^[5].

If you do not know how your gut health is performing, take a small Digestive Quotient Test by Aashirvaad Atta. 

#6. Maintaining Blood Sugar Levels

These beans are believed to maintain blood sugar levels even if they contain a lot of carbohydrates. They are associated with maintaining the levels. Eating them with rice can control and lower blood sugar levels.

For those who have diabetes, it is an excellent addition because it can help them control their blood sugar levels and maintain a nutritious diet and eating schedule ^[6].

#7. Weight Management

Nowadays, everyone is looking for ingredients to support people in their weight management journey. People especially look for ingredients that keep them from compromising on taste.

Add black beans to your list if you are also seeking healthy alternatives. They are rich in fibre, which helps keep you full for a long time, thus reducing your food cravings ^[7].

#8. Immunity & Eyesight

Can you think of these beans as an immunity booster and eyesight booster, too? They are a perfect dose of vitamin A. Most people do not look at food ingredients from this standpoint. However, these black turtle beans are excellent for immunity-building.

Since they are a rich source of potassium, magnesium, calcium, and zinc, they support your body in fighting diseases and thus build robust immunity ^[8].

How to Use Black Turtle Beans?

These beans are full of plant-based protein, making them highly nutritious. They are also loaded with dietary fibre and antioxidants, making them a superfood to include in your diet.

However, they also contain antinutrients that make these beans difficult to digest. Thus, the best way to use them is by soaking and boiling them before eating.

If you wish to know the fibre percentage in these beans, check it out on My Meal Plan by Aashirvaad Atta. You can also include their Multigrain Atta, which is rich in fibre and has the goodness of six grains, along with these beans, making it a wholesome meal.

How Much Black Turtle Beans Are Good for Health?

We have spoken about the benefits of eating these beans. Do you know how much is good for you? You should include beans of all kinds, predominantly black, in your diet and have at least 3 cups a week if you’re healthy, hydrated, and not suffering from organ stones, etc.

You can also substitute it by eating ½ a cup daily to meet your weekly requirements and for better results ^[9].

Side Effects of Consuming Kaale Sem

Here are a few things that you must consider before adding these otherwise nutritious beans to your diet.

• Black beans can cause episodes of gassiness as they contain high amounts of fibre and fermented sugars.
• These black beans, even though rich in iron, are also anti-nutrient and thus can lower the iron absorption in your body.

Ways to Include Black Turtle Beans into Your Diet

These beans are versatile and can be added to your diet in multiple ways. Below, let’s examine a few of them:

• As a salad
• Mix them with meat or veggies for tacos
• Add them to soup
• It can be added to making a side dish with corn, peppers, and tomatoes
• Make a dip

Mexican Black Bean Dip Recipe

Here is an exciting recipe for including these beans creatively and uniquely in your lifestyle.

Ingredients:

• Canned black beans – two cups – rinsed and drained
• Onion – ½ chopped
• Coriander leaves – ½ cup
• Lime juice – 2 tablespoon
• Garlic – 1 clove
• Cumin powder – 1/4^th teaspoon
• Salt – 1/4^th teaspoon
• Pepper – 1/4^th teaspoon
• Chilli powder – 1/4^th teaspoon
• Chipotle powder – a pinch

Steps:

• Take all ingredients in a food processor.
• Blend them until smooth.
• Enjoy the dip with chips, nachos, carrots, or sweet potatoes.

Final Thoughts

To sum up, the humble black bean is a nutritious mainstay that provides many advantages for your health and taste buds. Adding these adaptable legumes to your meals is an easy yet effective method to support your general health as you enjoy the rich flavours and health benefits.

Thus, let the healthful deliciousness of black beans always be a part of your cooking arsenal, making great meals and adding to your overall bright and better self.

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