Black beans are some of the most powerful and easiest superfoods to incorporate into your diet. They have a mild flavor (which makes them a fantastic accompaniment to a wide variety of dishes) and research shows they are loaded with nutrition.
Table of Contents
The MIGHTY Benefits of Black Beans
In the U.S. black beans have been marginalized as a “side dish” or topper for salads or tacos. You really don’t hear much about them and their health benefits. In Brazil, however, where more black beans are grown than any other country in the world, they have actually been given an exclusive place on the Brazilian Food Pyramid. Black beans cancer research tells us that they are considered so vital to their health that the Brazilian food pyramid recommends that one-half cup of beans be consumed at least once every day!
Recent studies are now showing that consuming cooked black beans leads to lowered risk and incidence of breast, colon, liver, lung, and prostate cancers. The exact mechanism of this phenomenon is unknown, but it is suspected that the phytochemicals of black beans, including phenolic compounds (flavonoids and tannins), phytic acid, triterpenes, and phytosterols may be responsible for their anticancer properties. Michigan State University research suggests that in animal studies:
“The 44-75% reduction in colon carcinogenesis in rats fed beans was attributed to 1) more controlled appetites, leading to significantly less body fat, and 2) much greater concentrations of butyrate in the distal colon.”
Whatever the case may be that explains why black beans cancer research tells us why they are so effective at killing cancer cells, truth is that we ALL should be eating them on a regular basis!
Recent research linking bean intake to lowered risk of type II diabetes, various types of cardiovascular disease, and several types of cancer were some of the key factors used by the Brazilian government in establishing their bean intake recommendations.
Our hope is that U.S. health authorities will catch on and start to make similar recommendations. Until then, we can still make a difference in the lives of our loved-ones by passing along this blog and other articles on the Internet. Be a health crusader, telling others about black beans cancer research! Your friends and family need it!
The Nutritional Make-Up of Black Beans
Black beans cancer research has shown that black beans are some of the most phytonutrient-condensed foods on the market today. Phytonutrients like lycopene, lutein, and capsaicin are chemicals that help protect plants from germs, fungi, bugs, and are have been long heralded to provide significant health benefits to humans.
Here’s the nutritional breakdown in just one cup of cooked black beans:
- Molybdenum (172 percent)
- Folate (64 percent)
- Fiber (59.8 percent)
- Tryptophan (56.2 percent)
- Manganese (38 percent)
- Protein (30.4 percent)
- Magnesium (30.1 percent)
- Vitamin B1 (28 percent)
- Phosphorus (24 percent)
- Iron (20 percent)
Getting Black Beans into Your Diet
One of the best things about black beans is that they make for a great “filler” in other dishes. Because they have such a mild flavor, they will not overpower other ingredients and can easily be “slipped” in to boost the nutritional value of many dishes. Try putting a can of black beans in your:
- Mashed potatoes
- Oatmeal or porridge
And even in your desserts! Chocolate black bean brownies, cupcakes, puddings and other desserts are delicious and super healthy for you!