The black bean is a wonderful source of dietary fiber which has been shown to naturally help lower cholesterol. In addition, the high fiber content in black beans helps keep blood sugar levels from rising too rapidly after a meal, making it suitable for people with diabetes, insulin resistance or hypoglycemia. When black beans are prepared with whole grains such as barley or wild rice, it provide a virtually fat-free, high quality source of protein. But that’s not all. Recent research also shows that black beans are rich in antioxidants as well. Antioxidants destroy free radicals, and when eaten regularly, have been shown to offer protection against heart disease, cancer and aging.
The indigestible fraction (IF) in black beans is larger than the IF in either lentils or chickpeas. This allows bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to keep the lower digestive tract functioning properly.
1.Use them in soups, casseroles, desserts, and as a bean paste for fillings.
2. Soak black beans overnight in clean filtered water to remove phytic acid and to soften it before cooking it as a stew or soup with other root vegetables such as lotus root or carrot.
Serving Size 100g Energy kj/ 200kj
Total Dietary Fibre 3g
Carbohydrates – Total 4g
Carbohydrates – Sugar 3g