Less well-known than red, green or white beans, black beans are native to South America where they are notably used in the composition of feijoada, a traditional Brazilian dish.
Gut microbiota: black beans are excellent prebiotics
Are they good for your health? Yes, says dietitian-nutritionist Christa Brown (interviewed by our colleagues at Eating Well). First, black beans are particularly rich in fiber : 4.6 g per 100 g. According to a study published in 2020 in the Journal of the Academy of Nutrition and Dieteticsthey would thus participate in nourishing the intestinal microbiota (prebiotic action).
Next, black beans present a low glycemic index : their IG is 35. According to a study published in 2020 in the scientific journal Nutrientsthey therefore help to reduce blood sugar levels, i.e. the level of sugar in the blood. This little-known legume can therefore be perfectly integrated into a diabetic diet (type 2 diabetes)!
Black beans: beware of bloating and flatulence!
Finally, according to work published in 2021 in the journal Nutrientsblack beans are said to have the power to reduce blood cholesterol levels – we are talking about cholesterolemia. They are therefore natural allies of our heart and our cardiovascular health.
Do black beans have any bad sides? Two main ones: first, when black beans are sold canned, they can be loaded with sodium, that is, salt. The best thing to do is to rinse them carefully before cooking them. Second, like most dried vegetables, black beans can cause bloating and flatulence (gas). To avoid this problem, it is recommended to gradually integrate this food into your diet – first once a month, then once a week…
Source : Eating Well
Source: www.topsante.com
