Black bean water is a traditional and popular beverage, especially in many Asian countries. So, what are the effects of drinking black bean water? Let’s explore it in this article!
Nutritional Composition of Black Bean Water
In a half cup (86g) of cooked black beans, the nutritional content is as follows:
Energy: 114 kilocalories
Protein: 7.62 g
Fat: 0.46 g
Carbohydrate: 20.39 g
Fiber: 7.5 g
Sugar: 0.28 g
Calcium: 23 mg
Iron: 1.81 mg
Magnesium: 60 mg
Phosphorus: 120 mg
Potassium: 305 mg
Sodium: 1 mg
Zinc: 0.96 mg
Thiamin: 0.21 mg
Niacin: 0.434 mg
Folate: 128 mcg
Vitamin K: 2.8 mg
Black beans also contain many antioxidants such as saponins, anthocyanins, kaempferol, and quercetin.
Black Beans Contain Naturally Nutritious Content Beneficial for Health
What are the Effects of Drinking Black Bean Water?
Understanding the effects of drinking black bean water is a common query. Both raw and cooked black beans offer significant health benefits. The health benefits of black beans include:
1. Maintaining Bone Health
Black beans serve as an essential nutritional source for bone health. Rich in protein and fiber, black beans provide crucial elements like calcium, magnesium, phosphorus, iron, manganese, zinc, and copper, aiding in building and maintaining bone structure and strength.
Calcium and phosphorus are vital for bone structure, while iron and zinc play essential roles in maintaining bone strength and flexibility.
The recommended nutritional requirement is to supply about 99% of stored calcium, 60% magnesium, and 80% phosphorus within bones. Therefore, consuming roasted black beans can help maintain bone health and prevent bone and joint issues.
2. Supporting Blood Pressure Reduction
Keeping sodium levels low in the blood is crucial for maintaining normal blood pressure. Natural black beans contain low sodium and provide potassium, calcium, and magnesium, aiding in natural blood pressure reduction.
3. Diabetes Control
Some studies indicate that consuming fiber-rich foods, like black beans, may help control blood sugar in type 1 diabetes patients or improve blood sugar, lipid, and insulin levels in type 2 diabetes patients. 172 grams of cooked black beans provide 15 grams of fiber, significantly beneficial for diabetes health.
The U.S. Food and Drug Administration (FDA) recommends consuming at least 25 grams of fiber daily based on a 2,000-calorie diet. This can aid in regulation based on the total daily calorie intake.
3. What are the effects of drinking black bean water – Cardiovascular Protection
Nutritional components in black beans, including fiber, potassium, folate, vitamin B6, and other plant nutrients, along with being cholesterol-free, support cardiovascular health. The fiber in black beans helps reduce total cholesterol in the blood and decreases the risk of heart disease.
Folate and Vitamin B6 play significant roles in preventing the accumulation of homocysteine, a compound harmful to blood vessels and responsible for cardiovascular issues.
Quercetin and saponin compounds in black beans also play roles in cardiovascular protection. Quercetin, a natural anti-inflammatory, helps reduce the risk of arterial plaque buildup and protects against damage caused by low-density lipoprotein (LDL) cholesterol.
Research also shows that saponins help reduce lipid and cholesterol levels in the blood, preventing damage to the heart and blood vessels.
Black Bean Water Supports Cardiovascular Protection
4. Cancer Prevention
Selenium, a rare mineral in many foods but found in black beans, plays a role in liver enzyme function and helps eliminate some cancer-causing compounds in the body. Additionally, selenium acts as an anti-inflammatory, reducing the risk of tumor development.
Saponin is a compound that can inhibit the growth and spread of cancer cells in the body. Consuming fiber from sources like black beans is associated with reducing the risk of colorectal cancer.
Black beans also contain many folate compounds that play a crucial role in synthesizing and repairing DNA, thus preventing the formation of mutated DNA cells.
5. Digestive Support and Prevention of Constipation
Due to their high fiber content, black beans support digestion and prevent constipation. The fiber from black beans provides nutrients to beneficial bacteria in the gut, helping maintain digestive health.
6. Weight Loss and Weight Management
The recognized role of fiber in black beans is vital in weight loss and weight maintenance by promoting the digestion process. The richness of fiber in black beans helps create a feeling of fullness after meals and reduces cravings, thereby aiding in reducing overall calorie intake.
Several studies suggest that increasing the consumption of plant-based foods like black beans may help reduce the risk of obesity, diabetes, heart disease, and overall mortality rates, while also promoting skin and hair health, boosting energy, and overall weight loss.
7. Beauty Benefits for Skin
Apart from using black beans as a beauty food, black bean water is also considered an effective choice. Particularly, black beans contain 10 essential amino acids that promote collagen production and improve skin elasticity, making the skin smooth and firm.
How to Prepare Black Bean Water
The process to prepare black bean water is simple. However, selecting quality beans, avoiding damaged ones, and rinsing them before processing is crucial. Gently roast the beans over low heat until a fragrant aroma emerges, then simmer for about 10 minutes to have black bean water ready for use.
The way to prepare black bean water is extremely simple
The Potential Risks of Using Black Bean Water
Some beans, especially black beans, contain oligosaccharides known as galactans. This complex sugar cannot be digested by the body without the enzyme alpha-galactosidase. Therefore, consuming beans, including black beans, may cause discomfort and bloating in the stomach and intestines.
If you experience these symptoms when consuming black beans, consider gradually adding them to your diet. Another approach is soaking beans longer or choosing sprouted or dried beans to reduce digestive issues.
A diverse overall diet is key to maintaining health and preventing diseases. Embrace a balanced diet with various types of food rather than focusing on a single food item.
The article has provided information on ‘What are the Effects of Drinking Black Bean Water?‘ along with its benefits and potential risks. However, remember that individuals may react differently, and it’s advisable to consult a doctor or nutritionist before making dietary changes, especially for those with existing health conditions or allergies.”
Kiểm Duyệt Nội Dung
More than 10 years of marketing communications experience in the medical and health field.
Successfully deployed marketing communication activities, content development and social networking channels for hospital partners, clinics, doctors and medical professionals across the country.
More than 6 years of experience in organizing and producing leading prestigious medical programs in Vietnam, in collaboration with Ho Chi Minh City Television (HTV). Typical programs include Nhật Ký Blouse Trắng, Bác Sĩ Nói Gì, Alo Bác Sĩ Nghe, Nhật Ký Hạnh Phúc, Vui Khỏe Cùng Con, Bác Sỹ Mẹ, v.v.
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