black beans

blackbeansistockphoto

PRIMARY MICRO NUTRIENTSCopper, Iron, Magnesium, Molybdenum, ManganesePhosphorus, PotassiumZinc, Vitamin B1, Folate
SECONDARY MICRO NUTRIENTSVitamin B2, B3, B5, B6, Vitamin K, Calcium
NUTRITIONAL HIGHLIGHTS
  • Outstanding source of Folate (which lowers levels of homocysteine
FUNCTIONAL BENEFITS
  • Anti-cancer: especially breast cancer
  • Fiber:
    • increase fecal bulk, increase fecal water content, decrease intestinal transit time
    • reduce blood cholesterol and triglyceride levels
    • improve blood sugar and glucose intolerance, increase insulin sensitivity, prevents blood sugar levels rising too rapidly
  • Heart health due to nutrients
  • Anti-oxidant protection
  • Anticancer
  • Diuretic
  • Used for low backache, knee pain, involuntary seminal emission, and infertility
  • Black bean juice is effective for hoarseness, laryngitis, kidney stones, bed wetting, urinary difficulty, and hot flashes of menopause. 
CHINESE MEDICAL QUALITIES
  • warming thermal nature; sweet flavor
  • builds yin fluids and blood
NOTES

One pot pressure cooking:

  • Dry cooking time:20-25 minutes in enough water to fully submerge the beans
  • Soaked cooking time:6-8 minutes in enough water to fully submerge the beans
ADVICE and DANGERS
  RDABlack beans, boiled1 cup = 172.0g 
NutrientUnit per 100 g%RDA%RDA
Waterg 65.74 113.07 
Energykcal2600.01325.1%2278.7%
Proteing90.08.869.8%15.2416.9%
Total lipid (fat)g87.00.540.6%0.931.1%
Carbohydrate, by differenceg224.023.7110.6%40.7818.2%
Fiber, total dietaryg 8.7 15 
Sugars, totalg 0.32 0.55 
Minerals      
Calcium, Camg1000.0272.7%464.6%
Iron, Femg8.02.126.3%3.6145.1%
Magnesium, Mgmg420.07016.7%12028.6%
Phosphorus, Pmg700.014020.0%24134.4%
Potassium, Kmg470.035575.5%611130.0%
Sodium, Namg 1 2 
Zinc, Znmg11.01.1210.2%1.9317.5%
Copper, Cumg0.90.20923.2%0.35939.9%
Manganese, Mnmg2.30.44419.3%0.76433.2%
Selenium, Seµg55.01.22.2%2.13.8%
Vitamins      
Vitamin C, total ascorbic acidmg90.000.0%00.0%
Thiaminmg1.20.24420.3%0.4235.0%
Riboflavinmg1.30.0594.5%0.1017.8%
Niacinmg16.00.5053.2%0.8695.4%
Pantothenic acidmg5.00.2424.8%0.4168.3%
Vitamin B-6mg1.70.0694.1%0.1197.0%
Folate, totalµg400.014937.3%25664.0%
Choline, totalmg 32.6 56.1 
Vitamin B-12µg2.400.0%00.0%
Vitamin A, IUIU5000.060.1%100.2%
Vitamin E, totalmg15.00.875.8%1.510.0%
Vitamin DIU600.000.0%00.0%
Vitamin K (phylloquinone)µg120.03.32.8%5.74.8%
Lipids      
Fatty acids, total saturatedg 0.139 0.239 
Fatty acids, total monounsaturatedg 0.047 0.081 
Fatty acids, total polyunsaturatedg 0.231 0.397 
Cholesterolmg 0 0 
Amino Acids      
Tryptophang 0.105 0.181 
Threonineg 0.373 0.642 
Isoleucineg 0.391 0.673 
Leucineg 0.708 1.218 
Lysineg 0.608 1.046 
Methionineg 0.133 0.229 
Cystineg 0.096 0.165 
Phenylalanineg 0.479 0.824 
Tyrosineg 0.25 0.43 
Valineg 0.464 0.798 
Arginineg 0.549 0.944 
Histidineg 0.247 0.425 
Alanineg 0.372 0.64 
Aspartic acidg 1.072 1.844 
Glutamic acidg 1.351 2.324 
Glycineg 0.346 0.595 
Prolineg 0.376 0.647 
Serineg 0.482 0.829 

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Pitchford, P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

WH Foods

Dr Axe

Healthline

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