Bring on the beans!
There’s plenty of research to suggest that a healthy amount of black beans can help lower blood pressure, promote sleep and weight loss, and reduce the risk of cancer.
Black beans contain phytochemicals, compounds associated with improving blood vessel function.
In a 2020 study that focused on the effects of eating black and white beans on lab rats with high blood pressure, researchers found that rodents that ate black beans had reduced hypertension and greater arterial flexibility than those fed a white variety.
The study also noted that the effects were only maintained when the rats continued to eat black beans, suggesting that the roughly 50 percent of Americans affected by high blood pressure would do well to consistently incorporate them into their diets.
Black beans can also help us get black at night.
These beans contain tryptophan, an amino acid essential for the production of melatonin and serotonin, which are the chemicals that regulate our natural circadian rhythms and encourage us to rise, shine, and lie down to sleep.
Research shows that diets rich in tryptophan promote sleep quality and duration and minimize nighttime awakenings.
In addition to being an excellent source of protein, a serving of black beans contains 15 grams of fiber, which experts welcome as the anchor of healthy eating.
Adequate fiber intake decreases inflammation, nourishes the gut microbiota, promotes heart health, allows the body to maintain regular bowel function and intestinal consistency, stabilizes blood sugar, and aids in weight management.
Craving more beans may also reduce your risk of cancer.
Dr. Andre Goy, chief medical officer of the John Theurer Cancer Center at Hackensack Meridian Health in New Jersey, recently told the Post that he recommends that people who want to reduce their risk of developing cancer “choose whole, unprocessed foods whenever possible. Focus on plant-based foods that are sources of protein, like black beans.”
Indeed, the strong presence of black beans on Taco Bell’s menus has helped the popular chain establish oneself as a leader in healthy fast food, according to nutrition experts.
And, in a boon for dieters, research also indicates that legumes like black beans may mimic the appetite-suppressing effects of drugs like Ozempic and Wegovy.
