Black Beans: 9 Health Benefits

Black beans contain protein, fiber and powerful antioxidants, along with vitamins and minerals. Whether you're a meat-eater, a vegan or a vegetarian, black beans are a beneficial food to keep in your cabinets. Black beans health benefits include protection against heart disease, diabetes and even certain types of cancer.

Black Beans Health Benefits

1. Improve Cardiovascular Health

Black beans health benefits include improved cardiovascular health. Black beans contain high levels of phytonutrients that work to control lipid matabolism and help the body excrete excess cholesterol. They are also high in fiber, which can help fight heart disease by balancing cholesterol levels. (1)

2. Protects Against Cancer

Thanks to the flavonoid and phytochemical compounds they contain, black beans health benefits include protection against various forms of cancer. These compounds works as powerful antioxidants to help reduce inflammation in the body and combat free radical damage. (2)

3. Provide the Body with Fiber

Black beans health benefits include a steady supply of fiber. At about 15 grams of fiber per cup, black beans work to create a feeling of fullness after eating while helping to control blood sugar levels.

4. Improve Digestion

Black beans health benefits include improved digestion. The high fiber content in the beans helps improve digestion by reducing toxic build-up in the digestive tract. Black beans can help prevent digestive problems such as constipation and irritable bowel syndrome. (3)

5. Boost Energy

Both black beans and legumes contain starch, a form of complex carbohydrate that the body is able to digest slowly. Starch fuels the body with energy without spiking blood sugar levels. Black beans health benefits include a natural energy boost.

9. Aid in Weight Loss

Black beans are low in calories but high in nutrients. Black beans health benefits include the ability to aid in weight loss. The protein and fiber they contain helps satisfy the stomach to keep you feeling fuller longer, to help reduce snacking and overeating.

7. Provide the Body with Vitamins and Minerals

Black beans contain numerous vitamins and minerals. They provide the body with magnesium, iron, folate, phosphorus and B vitamins. These nutrients may be especially important for vegans and vegetarians who may be lacking them from other food sources. Black beans health benefits include the ability to provide the body with essential nutrients.

8. Provide the Body with Protein

Black beans health benefits include the ability to provide the body with protein. They contain a significant amount of plant-based protein, which makes them a healthy protein source for vegans and vegetarians.

9. Stabilize Blood Sugar Levels

The starch that black beans contain works to stabilize blood sugar levels. Consuming simple carbs can cause a sudden sugar high, followed by a crash. Black beans health benefits include stabilized blood sugar levels and a steady flow of energy, without a crash.