Did you know that black beans are three times cheaper than chicken, beef or fish?

If you’re on a diet (and on a budget), you should buy more black beans because they’re naturally rich in fiber, folate, potassium and protein. You can also use black beans as the main ingredient in many recipes. Additionally, you can use black beans instead of less-nutritious refined grains, as previously noted. Here Megan Ware, RDN, L.D. and medically reviewed by Natalie Butler, R.D., L.D., MedicalNewsToday.com, reflects on health benefits of black beans:

“The potential health benefits of black beans include:

Maintaining healthy bones

The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure Trusted Sourceand strength.

Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.

Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone. This means it is extremely important to get enough of these nutrients from the diet.

2) Lowering blood pressure

Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

3) Managing diabetes

Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.

The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. This may vary depending on overall intake of calories.”

Read More … Article Source: https://www.medicalnewstoday.com/articles/289934#nutrition

If you would like to learn other solutions to help control your health … click here?