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Black beans: health benefits and cooking recipes

To date, there are about 90 varieties of beans. One of these species is the black bean, which is considered a unique and not widely distributed plant. In terms of nutritional and healing properties, this product differs from the usual varieties in many ways.

So, this plant is characterized by black pods and fruits. Outwardly, they look like dirty or spoiled. On the taste of such beans is slightly sweet, a slightly smoky flavor is a peculiarity. Black beans are widely used in cooking and are a great addition to meat, vegetable, fish dishes and soups.

How Black Beans Differ from Regular Beans

Black beans, unlike white beans, have a softer texture and a sweetish taste. They are a source of protein. For example, white beans have about 7 grams of protein per 100 grams, and black beans have almost 9 grams for the same amount of beans.

The benefits and harms of black beans

According to nutritionists, the composition of black beans is the closest to food of animal origin, so they are a great substitute for people who, for certain reasons, do not eat meat products.

Also black beans have more carbohydrates than the white variety. This means that such a product satiates the body better. Such complex carbohydrates are more slowly subjected to breakdown and enter the bloodstream gradually, which does not lead to the secretion of insulin, as when eating confectionery. This suggests that even with the daily use of black beans in the diet there is no gain of excess weight. This variety is enriched with coarse vegetable fiber, which contributes to normal intestinal function.

Black beans contain components that stop the development of atherosclerosis, a major cause of strokes and heart attacks. For example, just 200 grams of black beans can provide the body with a daily allowance of potassium, manganese, iron, magnesium and zinc.

White beans are characterized by a large amount of fiber. This product is the least caloric and is quickly digested by the body. One cup of these beans is enough to provide the human need for fiber.

Composition and calories

Most studies have proven that black beans are among the most useful plant-based products. It contains a large number of micronutrients, the list of which exceeds twenty substances. The main elements are zinc, potassium, phosphorus, iron and magnesium. Potassium protects against the development of edema, helps to strengthen the vascular walls, reduces the load on the cardiovascular system. Black beans cleanse the body of toxins, remove cholesterol, and take part in the dissolution of kidney stones. Regular consumption of this product improves brain function and protects against premature aging.

In the shell of the beans are flavonoids, omega-3 fatty acids, vitamins B, E, PP, K.

Some elements in the black beans belong to the group of heavy metals, which can harm the body. Therefore, it is important to heat-treat them before consumption. This will help to flush out the harmful substances. However, as a result of heat treatment reduces the caloric value of the product, as well as reducing the number of useful elements.

This plant has a high caloric value compared to other varieties. There are 315 kcal in 100 grams of black beans.

Useful properties of black beans

General benefits

Black beans contain a lot of protein. So, a cup of this product has 35% of the protein needed to consume within a day. Due to the calcium content, the product supports the health of hair, nails, bones, and muscle fibers. Due to the presence of amino acids, the product is recommended for the elderly, women during pregnancy, and athletes.

Useful properties of black beans

Black beans are widely used in the field of dietetics. This crop is excellent for people who want to get rid of excess weight. It promotes metabolic processes, has a relatively low glycemic index. Therefore, it can be used by people who suffer from obesity or such a disease as diabetes. The composition of this plant controls the balance of carbohydrates, due to this sugars are converted into energy, not into fat, which is deposited on the waist and hips.

In addition, black beans are excellent in the fight against edema, helping to eliminate excess fluid from the body. Iron helps with disorders of the heart, cleanses blood vessels and reduces the risk of blood clots.

For women

As already mentioned, black beans are very useful for women's health, first of all, because they help to get rid of excess weight.

B vitamins in this product are of great benefit to the female body, they are a source of youth and beauty. In combination with certain vitamins and minerals, this product is able to improve the tone of the skin, remove toxins, make the skin and nails healthy, normalize the nervous system.

For men

The benefits of eating black beans in men are also undeniable. Legumes of this variety help improve male sexual function, increase potency, as well as the quality of sperm. This product is an important element for the prevention of prostatitis. In addition, black beans are considered an excellent product for gaining muscle mass.

In pregnancy

While carrying a fetus, it is important for a woman to eat a proper diet to ensure good health, normal growth and development of the baby. Beans will help to replenish iron levels in pregnant women's blood and maintain normal hemoglobin levels. Since beans of this variety contain fiber, the body is better able to eliminate toxins, which reduces the occurrence of symptoms of morning toxicity. Regular consumption of black beans in pregnant women normalizes the work of the intestines, so the body will be protected from such an unpleasant problem as constipation.

B vitamins will protect the nervous system of the future mother from unnecessary stress, and also contribute to the relief of cramps, which often occur in the third trimester.

Another important feature of black beans during pregnancy is the mild diuretic effect of the product. And this suggests that the body of a pregnant woman will be protected from the development of edema, which is especially common in the last months of fetal growth.

Video: Proper nutrition during pregnancy Expand

When breastfeeding

Often legumes are not on the list of allowed products during breastfeeding for the reason that the baby may experience colic and bloating. If you adhere to the correct introduction to the diet of dishes based on legumes, you can greatly diversify the menu of a nursing woman and at the same time enrich the body with many useful components.

Black beans help to strengthen the body in the postpartum period. In addition, this legume increases the production of breast milk, enriching it with a complex of vitamins and minerals. Beans in the diet of a breastfeeding woman should be introduced gradually, making sure that the baby does not have allergic reactions and problems with the digestive system.

The first tasting of this product is recommended 4 months after the birth of the child, and to begin with the use of string beans.

For children

Black bean proteins in composition are very similar to animal proteins, which is very important for children who do not eat meat and dairy. This product is the most caloric of all varieties, so its inclusion in the children's diet will help the baby to recover faster after suffering illnesses. Black beans contain a lot of folic acid, which is required for hematopoiesis.

You can begin to introduce beans to a child's menu from eight months of age. However, it is important to take into account your doctor's recommendations and monitor your baby's reaction. Young children do not have enough enzymes to digest the oligosaccharides in beans, so colic may occur if mature seeds are eaten. Older children may also experience such discomfort if they eat a large portion of the dish. You should not give such beans to children in a chronic course of gastritis with high acidity, digestive ulcers, pancreatitis, as well as in the case of chronic cholecystitis.

When losing weight

Most women, wishing to get an ideal figure, resort to various diets. Using beans for weight loss will help to achieve the goal, without torturing the body with hunger.

This product has a lot of useful substances in its composition. This crop will not only help to get rid of excess weight, but also bring great health benefits. Beans contain components that are very important for weight loss and recovery. First of all, we are talking about a large amount of lean protein. In addition, it contains vitamins such as A, C, E, B group, amino acids and organic acids. Beans also have a rich mineral composition. Its components reduce glucose and cholesterol levels, which allows you to control weight.

One of the important advantages of this plant is insoluble fiber. A glass of beans has a daily allowance of this ingredient. Fiber helps to improve digestion, helps get rid of constipation, cleansing the intestines of toxins and toxic substances. In addition, black beans are characterized by a high content of folic acid, which fills the daily requirement of a person in this vitamin. This component is especially important for weight loss to protect the skin.

Black beans in medicine

Black beans in medicine

  1. This kind of legume crops is a prevention of atherosclerosis.
  2. Its plant fibers help to eliminate cholesterol and have a beneficial effect on the liver due to their choleretic action.
  3. Black beans are included in some therapeutic diets. It is also useful for people with thin capillaries. The product makes the walls of blood vessels more dense and increases blood circulation. This quality is important for people who often have freezing extremities.
  4. Folic acid and B vitamins in the beans play an important role in the normal functioning of the nervous system, are the prevention of insomnia and apathy.
  5. Black beans are used in reducing blood pressure. If you add fresh vegetables to such a dish, you can strengthen your immune system.
  6. Certain components in the beans are used in the making of medicines used in the fight against tumors of the large intestine. The principle of action of such substances is based on the fact that with their help the circulation of blood is blocked and the destruction of cancer cells begins.

Diabetes mellitus
When blood sugar levels are high, it is especially important to include in the diet nutrients that are gradually broken down into glucose. Beans in this case are considered a source of vegetable protein and carbohydrates, which are slowly broken down. Such properties of black beans are very necessary for people suffering from diabetes and having problems with excessive weight. For diabetes, beans can be eaten no more than three times a week. They can be included in the menu as a separate dish, or they can be eaten as a side dish or as a meat substitute.

In order to cook beans in less time it is recommended to soak them in cold water all day or leave them overnight. This procedure allows you to remove from the culture unnecessary for the body oligosaccharides, which can cause gastrointestinal disorders.

Important: The glycemic index of black beans is 30 units.

Cosmetic applications

Widely used black beans and in the field of cosmetology. A mask with the addition of such a product provides the skin with important enzymes that moisturize it and give a rejuvenating effect.

To prepare an effective remedy, it is necessary to grind a small amount of beans in boiled form using a blender. In the resulting mass should be added a little olive oil and a few drops of lemon juice. The ready mask should be applied to the face and leave for 15-20 minutes. After this time, rinse off the rest with lukewarm water. Before applying such a composition, the skin of the face should be cleansed beforehand.

It is recommended to use such a mask several times a week. After a while you can notice a pronounced result. Wrinkles are smoothed, while the skin becomes even and beautiful tone. In addition, a mask based on black beans helps to get rid of various skin diseases.

Video: 6 face masks to save your skin Expand

Harms and contraindications

Despite the long list of useful properties, black beans still have some contraindications and can harm the human body.

  1. You should not consume this legume for the elderly people who have diseases of the gastrointestinal tract.
  2. Also, black beans should not be included in the menu of people who have gout, cholelithiasis and colitis.
  3. Legumes are not recommended for introduction into children's diets before the age of two, otherwise their immature bodies will not be able to cope with the complex enzymes contained in beans. The daily allowance should be no more than 100 grams.

Often beans cause gas and flatulence. Therefore, you should not abuse this type of product. To protect the body from such unpleasant sensations, it is recommended to eat black beans with greens and soak them before cooking in a solution with added salt.

Black beans are very useful. It is a must in the diet of adults and children. However, it is important to first make sure that there are no contraindications to the use. Abuse this product is also not worth, otherwise there will be problems with the gastrointestinal tract.

How to choose and store black beans

How to choose and store black beans

  1. Choosing beans on store shelves, it is important to make sure that the product is not damaged by insects.
  2. Black beans must not have cracks.
  3. The packaging must be hermetically sealed, protected from moisture.
  4. High quality beans are easy to pour over and do not stick together.
  5. Particular attention should be paid to the shelf life of the packaged product. You should not buy over-dried fruits, as there is no use in them.

If you need to buy black beans in canned form, it is important to study the composition of the product. You should find out what additional substances, besides the beans themselves, are contained here. Remember that among the additives, except water and salt and sugar, there should be nothing present in the jar. It is necessary to look at the date of manufacture and duration of storage. It is important to assess the quality of the brine to identify low quality products. The brine should not be cloudy, and the beans should be intact.

If we are talking about store-bought beans, such products are stored in a sealed package, which is protected from humidity, temperature fluctuations and exposure to direct sunlight. In this form, the beans can be stored for about a year.

If the black beans are purchased at different times, the leftover fruits should be stored separately from each other. It is recommended to use tightly closed containers or cloth bags for storage.

Prepared dishes of beans should be stored in special dishes at low temperatures. In the refrigerator, the dish can be stored for about three days. Black beans can be boiled and placed in the freezer for storage. In this form it can be stored for up to 6 months.

What can be cooked with black beans: recipes


You can prepare a hearty, appetizing stew using black beans. It is prepared quite quickly if the beans are boiled beforehand, because all the ingredients are fried for a few minutes.

So, you need to prepare green peas 100 g, one onion, 1-2 tomatoes, 200 g of black beans and the same amount of zucchini, sweet pepper about 80 g, 50 ml of sunflower oil and spices to taste (ground pepper, salt, paprika sweet), as well as a few cloves of garlic.

It is important to boil the beans beforehand until they are ready. Next, in a pan, fry the onion chopped in half rings, then add the zucchini and bell peppers, chopped in julienne strips. Fry each vegetable for about 4-5 minutes. After that, you need to add the peas. Now add boiled beans and tomatoes to the vegetables, and season the dish with spices. After 3-5 minutes of roasting the stew is ready.

Beans and smoked ribs

To cook the beans with smoked ribs, first soak 200 g of black beans for four hours. The same amount of smoked pork ribs will be needed. They should be cut into pieces. After that, you need to drain the water from the beans, add the ribs there, pour a liter of water and cook for an hour.

Meanwhile, wrap one onion and one bell pepper in foil and send it to the oven to bake for half an hour. In the meantime, fry the onion in the oil, add here chopped garlic clove, red hot pepper, some parsley and paprika. After that, add the tomatoes and stew for five minutes. Dice the vegetables from the oven. Drain the water from the beans, add the dressing and chopped vegetables, salt and mix everything thoroughly. Transfer all these ingredients to the baking dish, pour the liquid in which the black beans were boiled, and bake in the oven for another half hour.


To cook black bean soup, you will need 300 g of beans, a liter and a half of beef broth, two tomatoes, one onion and one carrot, herbs, spices to taste.

The beans should be rinsed several times and soaked for several hours. Then they should be cooked in broth for at least an hour and a half. Then you need to add diced vegetables and cook the dish for about 20 minutes more. After that, grind the ready mass with a blender until a homogeneous consistency is obtained. Add the greens 5 minutes before cooking. To make croutons cut the bread into cubes, salt, add spices to taste, sprinkle with olive oil and place in the oven until dried. Serve the ready dish with the croutons.


To get a fresh colorful salad with black beans will need to prepare the following ingredients: two cans of beans and sweet corn each, a few bell peppers, a couple of tablespoons of chopped onions. We also need salt, a pinch of ground pepper, 2 teaspoons of sugar, half a cup of olive oil, 5 tablespoons of fresh lime juice, chopped herbs and avocado.

The beans and corn must be thoroughly washed and drained. Then add chopped bell peppers and onions. Mix lime juice with olive oil. Avocado is also cut into small pieces. After this, mix all the ingredients, parsley, spices, and then pour the oil and lime juice. Stir the salad thoroughly and leave in the refrigerator for half an hour.

How to Boil

Before boiling the beans, it is necessary to soak them either in the evening with cold water, or for an hour and a half with boiling water. With the second method, the beans will take a little longer to boil, but this will not affect the taste of the dish. Of the ingredients, you will need only 2.5 cups of water, a glass of black beans and salt to taste. Soaked fruits should be placed in a pot and pour water so that the beans are covered with liquid. Cook the dish for about 1.5 hours with the lid open. If necessary, you can add more water. A couple of minutes before cooking, add salt.

Video: Jamie Oliver's black bean soup recipe Expand

Interesting facts about beans

Interesting Facts about Black Beans

  1. According to some historians, Cleopatra used so-called face whitewash, for the production of which dry white beans were crushed into powder. In such powder was added a little warm water and a thin layer was applied to the face so as to fill in all wrinkles. In fact, such a procedure was a nourishing face mask. The only disadvantage was that when the skin dried up the mask began to crack.
  2. As you know, beans are a nutritious product with a good shelf life, so they are often included in the diet of the military. This dish was especially appreciated by Napoleon. He claimed that beans make muscles stronger and increase brain activity.
  3. In Bulgaria, there is a holiday dedicated to Bean Day. On this day, it is customary in the country to shoot the bean cannon and prepare treats of different varieties of this crop.

«Important: All information on this site is provided for informational purposes only for information purposes only. Please consult with a health care professional before applying any recommendations. specialist before applying any of the recommendations. Neither the editors nor the authors shall be liable for any possible harm caused by materials."

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