Black beans contain a high amount of fiber, including soluble fiber and resistant starch, which help slow down the absorption of sugar, maintain a feeling of fullness for a long time and stabilize blood sugar.
When blood sugar is stable, insulin does not increase too much, thereby reducing the stimulation of visceral fat accumulation. Studies analyzing beans in general show that regular consumption of beans is directly related to body mass index (BMI), waist circumference and belly fat.
Another study on mice using black turtle bean (hard-shelled black beans) also showed that eating ripe black beans helps reduce insulin resistance and regulate LDL cholesterol, affecting glucose signaling pathways and inflammation.
An animal experiment showed that the group of mice using black beans maintained a lean body better when compared to animal protein when eating a diet high in fat and body fat, and significantly reduced body fat. This shows that black beans help the body not only burn fat but also protect muscles, which is important for maintaining or increasing energy costs at rest.
Black beans contain anthocyanin (black beans peel) and other phenolic compounds with antioxidant and anti-inflammatory properties.
A population study in Korea surveyed black foods, including black beans, and found that people who consumed more black beans had a significantly reduced risk of belly fat: the group that consumed higher black beans had a 26-29% lower risk of belly fat than those who did not eat.
Black beans should be boiled thoroughly before cooking to reduce cooking time and reduce anti-aging factors. Incorporate black beans into salads, porridge, soups or mix with whole grains to increase nutritional value.
Reasonable portion sizes: Start with 1⁄2 - 1 cup cooked black beans (≈ 100-150 g) for a few days a week, gradually increase if the body is well tolerated (no bloating, no indigestion).
People with digestive disorders, irritable bowel syndrome or digestive diseases should try slowly; if there is bloating and flatulence, they can combine digestive support spices (ginger, onions, cumin) or use digestive enzymes as recommended by the doctor.
