Bring on the beans!
A slew of research suggests a healthy heap of black beans can help lower blood pressure, promote sleep and weight loss, and reduce cancer risk.
Black beans contain phytochemicals, compounds associated with improvements in blood vessel function.
In a 2020 study focused on the effects of black and white bean consumption on lab rats with high blood pressure, researchers found that the 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 the estimated 50% of Americans affected by high blood pressure would do well to consistently incorporate them into their diets.
Black beans may also help us fade to black at night.
Those beans contain tryptophan, an amino acid crucial to the production of melatonin and serotonin, which are the chemicals that regulate our natural circadian rhythms and encourage us to rise, shine and lay down for shut-eye.
Research shows that diets rich in tryptophan support sleep quality and duration and minimize wake-ups through the night.
In addition to being a great source of protein, a serving of black beans contains 15 grams of fiber, which experts laud as the anchor of a healthy diet.
Proper fiber intake decreases inflammation, nurtures gut microbiota, promotes heart health, allows the body to maintain regular bowel function and bowel consistency, stabilizes blood sugar levels and aids in weight management.
The impetus to eat more beans can also cut your cancer risk.
Dr. Andre Goy, M.D., chief physician of Hackensack Meridian Health’s John Theurer Cancer Center in New Jersey, recently told The Post that he recommends that people who want to lower their risk of developing cancer “choose whole, unprocessed foods as much as possible. Focus on plant foods that are protein sources, such as black beans.”
Indeed, the heavy presence of black beans on Taco Bell’s menus has helped the popular chain establish itself as the leader in healthy fast food, according to nutrition experts.
And, in a bean-born boon to dieters, research also indicates that legumes like black beans can mimic the hunger-killing effects of drugs like Ozempic and Wegovy.
