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Black Beans
Health Benefits
Black beans came to Europe when Spanish
conquistadors returned from their voyages to the
New World. Spanish and Portuguese traders carried
them into Africa and Asia. Black beans have a rich,
smoky flavor that has been compared to mushrooms;
they have a velvety texture, yet hold
their shape well during cooking.
They are an important source
of protein in the cuisines
of Mexico, Brazil, Cuba,
Guatemala and the
Dominican Republic.
unlike canned vegetables,
which lose much of their nutrition
during canning, canned beans are as
nutritious as home-made
as plants, beans are nutrient
reservoirs—energy, protein, vitamin
and mineral accumulators. They’re
packed with goodness
Nutrition Facts
Black Beans
Serving size: ½ cup cooked, without salt
(86 g)
Dietary Fiber ...................... 7.5 g
60
Calories ......................................... 114
Total fat ......................................... 0.46 g
Saturated fat................................. 0.120 g
Trans fat ........................................ 0 g
Trans fat ........................................ 0 g
Sodium .......................................... 1 mg
high in saponins that help lower
cholesterol levels by binding it so
that it can’t be reabsorbed into the
bloodstream
Potassium ..................................... 305 mg
Total carbohydrate ..................... 20.39 g
Sugars . .......................................... XX g
Protein . ......................................... 7.62 g
Vitamin A . .................................... XX IU
Vitamin C . .................................... 0 mg
Calcium ......................................... 23 mg
Iron . ............................................... 1.81 mg
Folate . ........................................... 128 mcg
Magnesium . ................................. 60 mg
a study of 785 healthy adults
over the age of 70 found that bean
consumption was the most consistent
common denominator