Eating black beans reduces the risk of cancer, but who should limit?
Black beans are known to be high in protein, fiber, and other nutrients that have health benefits, but some groups of people should limit their use.
Black beans are a readily available type of bean that contains a lot of protein. They can be made into many dishes. While black beans are high in carbohydrates, they are in the form of starch and fiber, which are digested slowly and may offer health benefits.
Information from the Clinical Nutrition Center, K Hospital said that black beans are rich in carbohydrates. They are also an excellent source of fiber (4g of fiber per 100g) (both soluble and insoluble). Black beans have very little fat, and most of the fat is polyunsaturated fat. 1/2 cup of black beans has 90 mg of omega-3 fatty acids and 108 mg of omega-6 fatty acids.
Black beans are a good source of protein, with 7 grams of protein in a 1/2 cup serving. In addition, black beans are also rich in folate, vitamin B1, manganese and magnesium. The “Dietary Guidelines for Americans, 2020-2025” recommendation is to eat 3 cups of beans (740g) per week.
The consumption of black beans brings many benefits to human health. Black beans have been shown to reduce the risk of certain types of cancer due to the flavonoids contained in their seed coat. Eight different types of flavonoids have been found in the seed coat and three of them are anthocyanins. Flavonoids are essentially coloring phytonutrients that function as antioxidants in the body to fight disease and free radicals.
The glycemic index of black beans is low, suitable for diabetics. Some studies show that diabetics have better postprandial blood sugar control when eating black beans with rice, and may even improve insulin sensitivity. In addition, thanks to the high fiber content, a diet containing legumes will also help maintain weight and support weight loss. It is also beneficial for heart health.
Research in mice shows that black beans help regulate the microbiome in the gut, helping to improve the intestinal epithelial barrier function. The phytogens in black beans also have antioxidant effects, good for the body. Black beans and other legumes are the main source of protein for a vegetarian diet.
In short, black beans are foods with many nutritional values, so they should be used in the menu with other legumes. Because it contains a lot of fiber and slow-digesting starch, people with bloating and gas should limit eating.
The Clinical Nutrition Center, Hospital K also recommends: “Patients with gout or high blood uric acid should not eat too much beans in general and black beans in particular because they contain a lot of purines.”
Phuong Le
at Blogtuan.info – Source: vietnamnet.vn – Read the original article here
