Introducing Black Beans
Black beans are beans that feature various shades of black in their shells. They come in a range of brown or gray and look like dark brown beans when cooked. They form an important part of the diets of many cultures, especially diaspora communities from Central and Latin America, the Caribbean, and Africa. These types of beans are often referred to by various alternative names, including black turtle beans, Mexican black beans, or Filipino-style black beans.
Several countries will experience food shortages within the next decade, with black beans expected to rise in demand as a result. Carlos Lopes predicts that African food production will not be able to match population growth by 2040. These environmental problems along with consumerism mean we are facing a looming food shortage and many believe we will have to resort to eating beans. This article explains why we need to eat beans to survive the food shortage.
Benefits of Black Beans
Black beans provide a high-quality protein and are an excellent source of many other essential nutrients. Black beans are distinguished by the fact that they are one of the few plant sources which form a complete protein when put together with other grains such as rice. Black beans can also be added to many vegetarian dishes. They are an excellent addition to a healthy eating plan because they have enough nutrition and flavor to make any meal better.
Improve Blood Sugar Regulation
Beans contain both soluble and insoluble fiber, which helps to slow down digestion, improve cholesterol levels, and regulate blood sugar. Beans are rich in soluble fiber and may help lower cholesterol by trapping bile acids in the digestive tract. This prevents the reabsorption of these acids into the blood and thus reduces blood cholesterol levels. This reduces LDL (bad) cholesterol levels in the blood.
Support Eye Health
Beans contain lutein and zeaxanthin, antioxidants that are key for eye health. Beans also contain folate, which has been shown to decrease the risk of age-related macular degeneration (AMD), cataracts, and blindness in older adults. In addition, research suggests that folate can help prevent homocysteine build-up in the retina a condition linked with AMD development.
Improve Heart Health
Beans are high in fiber which can help lower cholesterol levels by trapping bile acids in the digestive tract for excretion rather than reabsorption into the bloodstream where they would otherwise raise LDL (bad) cholesterol levels. Beans also contain magnesium which has been shown to reduce blood pressure naturally by relaxing blood vessels and reducing muscle tension caused by stress.
Black beans are low in calories and high in fiber content (3 grams per cooked cup), which means they can keep you fuller longer after eating them. Plus, studies suggest that adding whole grains to your diet can help promote weight loss over time when combined with reduced calorie intake and increased physical activity. Black beans are a rich source of protein, making them an ideal food for weight loss. They help you feel full, prevent overeating, and promote weight loss by reducing how many calories you consume.
Black Bean Burgers
- 1 ½ c. black beans cooked
- 1 small onion minced
- 1 c. red bell pepper chopped
- ½ c coconut milk
- 2 c. quick oats
- ½ c. walnuts or your choice of nut
- 3 tbsp. Liquid Aminos or soy sauce
- 1 tsp. Italian seasoning or Basil
- 1 tbsp. chicken style seasoning, opt use salt
- 2 tbsp. tomato paste
- 1 c. loose corn
- Dash of Cayenne opt.
- ½ c. oil
- Flax egg or add Chia seeds 2 tbsp in 6 tablespoons of water.
- Salt to taste
Blend black beans with milk, walnuts, Braggs liquid amino, and oil until smooth. Simmer
green pepper and onion in a little water before adding the tomato paste. Pour cooked herbs into bowl and add remaining ingredients. Prepare baking sheet by spraying with non-stick spray. Spoon onto the baking sheet, leaving at least 2 inches between the patties for ease of turning. Bake at 350ºF for 20 minutes on one side and 10 minutes on the other. Makes 10-12 burgers.
Are black beans the same as kidney beans?
Black beans and kidney beans are nutritional powerhouses. From a nutrition standpoint, they’re practically the same. However, their flavor is distinctly different. If you’re cooking a dish that calls for black beans, then you may choose to season your dish with a different type of bean.
Are black beans good for weight loss?
Black beans are a rich source of fiber and protein, making them an ideal food for weight loss. They help you feel full, prevent overeating, and promote weight loss by reducing how many calories you consume.
Black Bean Burger
Black bean burgers are the most celebrated bean burgers. While black beans are essentially a type of legume, people love these burgers, often opting for them over meat ones. I really like these because they taste like a delicious burger. The patty itself is made from black beans, but then it’s finished off with some pizazz. This means you get awesome flavor with every bite. The sautéed garlic, onion, + pepper combo is perfect and needs to be used here. Black bean burgers are primarily made from beans, with some binder (like breadcrumbs or eggs), veggies, and other flavorings added. This is a great option for people looking for meatless alternatives for a weeknight dinner.
Are black bean burgers healthy?
Bean burgers are an excellent alternative to regular hamburgers. As they are higher in protein, vitamins, and minerals and contain a lower amount of fat and cholesterol than regular hamburgers. They make for a much healthier meal. A bean burger is a great alternative to traditional beef burgers, offering the same great flavor and texture without the saturated fat.
What holds black bean burgers together?
Black bean burgers are delicious, but they need a binder to help them hold together. Ground flaxseed mixed with water, wheat germ, bread crumbs, and oats can all be used as binders.
Are black bean burgers healthier than beef?
Compared to a beef burger, a black bean burger has fewer calories, less saturated fat, and lower cholesterol. The fiber content is higher in a black bean burger, but the protein content is lower.
Are black beans good for you?
Yes, it is good for you. Black bean nutrition is a wonderful way to get significant amounts of antioxidants and soluble fiber. The health benefits of black beans may maintain healthy bones, lower blood pressure, and help with weight management.
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