Black beans, black beans, where do we start? Have some today; they’re good for your heart!

No kidding! They contain significant amounts of folate and magnesium, which help prevent heart disease. Black beans are also an excellent source of dietary fiber (6 gm per ½ cup) that can have a cholesterol-lowering effect. Soluble fiber prevents blood sugar levels from rising too rapidly after a meal, making black beans a good choice for people with diabetes or insulin resistance. The insoluble fiber in beans not only helps increase stool bulk and prevents constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

These shiny, dark, smoky flavored beans are a good source of protein; ½ cup contains 7 gm, like one ounce of meat, 140 calories and no fat. Legumes alone don’t provide a complete meat-like protein, but if eaten the same day as whole grains such as brown rice or whole wheat bread, they will provide the same high quality protein, excluding the saturated fat that can often accompany meat based protein sources.

But black beans have much more to offer than fiber and protein. They are an excellent source of the trace mineral, molybdenum, which helps detoxify preservatives frequently added to prepared foods. They are also rich in antioxidant compounds. Research shows that the darker beans have higher antioxidant activity.

Dried black beans are available in prepackaged containers or in bulk bins and will stay fresh for up to 12 months in an airtight container in a cool, dry, dark place, but they do require more time to prepare. If you don’t have the time, you can use canned beans in recipes. Canned beans are found in most grocery stores and can be rinsed after opening to remove the excess sodium. They can be heated quickly to be used in recipes or served cold in salads.

If legumes cause intestinal discomfort, drink more water and add exercise to your daily routine to help your system handle the extra fiber. As you gradually add more beans in your diet, your body should grow more comfortable with the fiber and not experience as much intestinal gas. So, go ahead and add beans to your menu, and start to enjoy the benefits of the bean.

Next month we’ll learn about the advantages of eating sweet potatoes.