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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