Bring on the beans!
Numerous research findings suggest that a healthy serving of black beans can lower blood pressure, promote sleep and weight loss, and reduce the risk of cancer.
Black beans contain phytochemicals, compounds that have been linked to improving blood vessel function.
In a 2020 study looking at the effects of eating black and white beans on laboratory rats with high blood pressure, researchers found that the rodents that ate black beans had lower blood pressure and greater artery flexibility than those fed the white variety.
The study also found that the effect only lasted if the rats continued to eat black beans, suggesting that the estimated 50% of Americans who suffer from high blood pressure would do well to include these beans in their diet on a regular basis.
Black beans can also help us get black at night.
These beans contain tryptophan, an amino acid that is crucial for the production of melatonin and serotonin. These chemicals regulate our natural circadian rhythm and encourage us to get up, shine and lie down to sleep.
Studies show that a diet rich in tryptophan improves sleep quality and duration and minimizes nighttime awakenings.
A serving of black beans is not only a great source of protein, but also contains 15 grams of fiber, the experts praise as an anchor of a healthy diet.
Adequate fiber intake reduces inflammation, maintains intestinal flora, promotes heart health, enables the body to maintain regular bowel function and consistency, stabilizes blood sugar levels and supports weight control.
The incentive to eat more beans may also lower your cancer risk.
Dr. Andre Goy, MD, chief medical officer of Hackensack Meridian Health’s John Theurer Cancer Center in New Jersey, recently told the Post that he recommends that people who want to reduce their cancer risk “choose unprocessed, whole foods as much as possible. Focus on plant-based foods that are sources of protein, such as black beans.”
In fact, the strong presence of black beans on Taco Bell’s menus has helped the popular chain establish yourself as a market leader in healthy fast food, say nutrition experts.
And a boon for dieters is that legumes like black beans can mimic the appetite-stimulating effects of drugs like Ozempic and Wegovy.
