Black beans

Also Known As : Black Spanish beans, Common beans, Tampico beans, Turtle beans

Technical Name : Phaseolus vulgaris

Descriptions
details

Vegetarian

Taste Profile

Black beans have rich smoky flavor. .

Usage Tips

Dried black beans can be sealed in an airtight container in a cool, dry place, for up to a year.
Once cooked, the beans can be stored in the refrigerator for up to four to five days.
To shorten the cooking time and make it easily digestible the beans should be pre soaked.
It can be used to make a delicious layered using black beans, guacamole, chopped tomatoes, diced onions and cilantro.
Black beans can be blended with tomatoes, onions and spices to make soups.
It can be used to make Mexican cheese salad and burrito bowls.

Description

Black beans are about the size of a pea, with a slightly less pronounced boat-shape common to kidney beans. Black beans have a satin black skin with a white center. Black beans are native to North, South, and Central America. However today, they are cultivated and enjoyed worldwide in many different types of cuisines. Major bean producing states in India include Uttar Pradesh, Madhya Pradesh, West Bengal, Haryana, Karnataka, Tamil Nadu, Kerala, Andhra Pradesh, and Telangana. There are various varieties of black beans namely Domino, Black Magic, Blackhawk, Condor, and Raven.

Health benefits

Having good stores of iron, phosphorus, calcium, magnesium, manganese, copper, and zinc black beans helps in building and maintaining bone structure and strength. Calcium and phosphorus help in the formation of bone structure, while iron and zinc play a crucial role in maintaining the strength and elasticity of bones and joints. ⁽¹⁾
Black beans are naturally low in sodium and contain potassium, calcium, and magnesium. This helps in maintaining normal levels of sodium in the body by ensuring electrolyte balance. This helps to keep blood pressure under control. ⁽¹⁾
These beans contain selenium which helps in detoxification of cancer-causing compounds in the body, prevents inflammation and decreases the growth of tumor cells. Being high in folate, it also plays a role in DNA synthesis and repair which prevents the formation of cancer cells due to mutations in the DNA. ⁽¹⁾
It has high concentrations of soluble fiber. Soluble fiber attracts water and turns into a gel during digestion and helps to lower blood cholesterol levels by blocking the absorption of fats and cholesterol. This can help to reduce the thickening of the artery walls, which in turn can prevent heart attacks and strokes. ⁽²⁾
It contains high amounts of vitamin B9 (folate) which plays a key role in the regulation of specific amino acids required by the nervous system and helps in the proper functioning of the nervous system. In case of deficiency of dietary folate, homocysteine levels increase which leads to Parkinson’s disease. ⁽²⁾

Selection Guide

Ensure that there is no sign of moisture, spoilage, or pests. Avoid beans that are shriveled or broken. While buying canned beans look for “use-by” date.

Note

It is important to soak these beans in water as they contain a harmful component called phytic acid. If phytic acid is not removed from the bean before eating, it can bind to minerals like calcium, magnesium, and copper, thus preventing them from being absorbed by the body. Black beans contain a complex sugar called oligosaccharides. As the human body does not produce any enzyme that can naturally break this sugar down these oligosaccharides ferment in the digestive system and begin to produce methane which is released from the body in unpleasant ways. However, soaking prior to cooking can help a lot. ⁽²⁾

Resource & Links

(1) https://www.medicalnewstoday.com/articles/289934#benefits

(2) https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-black-beans.html

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