Shiny, oval black beans are an
ideal and inexpensive
addition to the diet, being
rich in nutrients and
cholesterol-lowering fibers,
and very low in fat and

Black beans are a delicious addition to the diet. Nutritionally, they are high in the indigestible portion of the plant known as insoluble fiber, which can reduce cholesterol. Their extremely high magnesium content means that they are an excellent food for people at risk of developing or suffering from heart disease—an optimum intake of magnesium is linked with a reduced risk of various heart problems. Black beans are also rich in antioxidant compounds called anthocyanins, flavonoids that can help prevent cancer and blood clots. The darker the bean’s seed coat, the higher its level of antioxidant activity. In addition, black beans are an excellent source of minerals and folate.

  • High fiber food to help beat some cancers and reduce cholesterol.

  • Rich in anthocyanins to block cancer cells.

  • Contain folate for healthy blood and development.

  • A very good source of vegetable protein.

Practical tips:

Buy the beans dried for long storage or ready cooked in cans. Be sure to rinse canned beans packed in brine well before use. Presoaking beans reduces the raffinose-type oligosaccharides contained in them, which are sugars associated with flatulence. Black beans can be used in a range of dishes, from soups and stews to rice dishes and crêpe fillings.

Black beans were native to South America but since the 15th century, when they were introduced into Europe by Spanish explorers, they have been popular throughout Europe, Africa, and Asia as well as the United States.

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