Lia’s Black Beans (2024)

FAQs

Lia’s Black Beans? ›

Directions. Sauté smashed garlic, diced onion and poblano pepper in canola oil until caramelized. Season with salt, cumin, oregano and ancho chili powder. Transfer soaked beans to a pressure cooker pot with the onion mixture and cover with two-parts liquid (water, broth or a mixture of the two) to one-part beans.

Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate.

Heart Health

Studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. One study showed that eating a single serving of dried beans per day can reduce the risk of heart attack by up to 38%.

Black turtle beans are a good source of proteins and fiber. They have a low glycemic index. Despite the name, black turtle beans aren't actually black but a dark purple colour. They have a distinctive small white dot and, like other black bean varieties, they turn brown when cooked for a long time.

Nutritional Value in Pinto and Black Beans

Pinto and black beans are extremely similar in their nutritional values. They both offer protein, fiber, calories, iron, vitamin B1 and more. However, pinto beans have slightly more calories, carbs, fiber and fat content.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

Black Beans

"Fiber is a key nutrient for maintaining a healthy digestive tract and decreasing the risk for constipation," says Keri Gans, M.S., RD. A 1/2-cup serving of black beans has 6 grams of fiber, which will certainly help things move along in your digestive tract to relieve pent-up gas and decrease bloating.

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

Are black beans good for hair? ›

Like oysters, beans are a good source of zinc, which aids the hair growth and repair cycle. A 3.5-ounce (100-gram) serving of black beans provides up to 14% of a female's daily zinc needs and 10% for males ( 30 ). They also provide many other hair-healthy nutrients, including iron, biotin, and folate ( 30 ).

Yes, dogs can eat black beans, but they have a difficult time digesting them, especially in larger quantities. If you are looking to go away from canned dog food, adding a few beans into their wet or dry food can be a great way to boost not only flavor but nutritional value as well.

"To reduce the gas caused by eating beans, you can either soak them before eating them, which helps to draw out some of the gas-producing sugars, or cook them with kombu, a seaweed that contains the enzyme glutamic acid that helps to break down raffinose," says Kunik.

Black beans are rich in fiber, plant-based protein, folate, copper, iron, thiamine, manganese, and magnesium. The Western diet often lacks fiber and essential nutrients like folate and iron. This superfood can help provide essential nutrients.

Pinto beans are a little higher in folate, while black beans offer more magnesium and potassium. While pinto beans have more antioxidants overall, black beans are higher in a specific type of antioxidant called anthocyanins.

Best beans for people with diabetes

Black beans: These commonly found beans are packed with fiber, protein, and antioxidants. They have a low GI and provide steady energy without causing a rapid increase in blood sugar levels.

Beans contain compounds with anti-inflammatory and lipid-lowering properties, meaning they help reduce inflammation and levels of fats in the blood, respectively. They also support a diverse and healthy gut microbiome ( 13 ).