The Humble Bean: Black Beans

When it comes to promoting brain health and wellness, black beans are a winner that are hard to beat. They are highly nutritious, filling, and provide a plethora of health benefits including but not limited to protecting the brain, fighting fatigue, warding off signs of aging, and boosting mood and alertness.

Megawatt nutritional powerhouses

There are several reasons why black beans are so good for the brain and body. They digest slowly, giving our brains a consistent source of glucose. This allows brain functions closely linked to the usage of glucose, such as thinking, memory, and learning, to continue efficiently.

It is recommended that adults eat between 25 to 38 grams of dietary fiber per day. Ranked as one of the top foods for their high fiber content, about a 1-cup serving of black beans provides approximately 15 grams of fiber to meet the daily requirement.

Beans are also rich in omega 3 fatty acids that support healthy brain function and regulate positive neurotransmitters in the brain like serotonin and dopamine that are essential to keep the mind alert and maintain cognitive function.

It is no wonder that Dr. Ann Kulze, MD, the author of the Eat Right for Life book series, and private wellness coach claims that “Beans are the most underutilized and under-appreciated superfood.”

Gut-Feelings

Adding black beans to our diet can also enhance gut health. A recent study published in the scientific journal Nutrients showed that the consumption of black beans can prevent insulin resistance by increasing the diversity of gut bacteria. Higher bacterial diversity in the gut has shown promise for not only reducing the risk of type 2 diabetes, but also enhancing cognitive function. Moreover, scientific research from several studies has found that specific bacteria in the gut secrete molecules that have the ability to communicate and cause a change in our brain. For example, some bacteria produce substances that help us remain calm under stress.

However, gut bacteria are highly sensitive to change and can therefore, be altered by environmental factors, such as an unhealthy diet. These external stressors can shift the bacterial profile which has the potential to result in negative health benefits. For instance, imbalances in gut microbes can increase risk for depression and anxiety. Consuming foods high in fiber and protein, such as black beans, restores gut bacterial balance and not only improves digestion, but also overall health.

Slow the Effects of Aging

Black beans may also help us live longer. They are a key food of the MIND diet that has been associated with a reduction of Alzheimer’s disease. The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and was created to improve the health of the aging brain. It recommends beans as a brain healthy food to help reduce the risk of dementia and other neurodegenerative diseases.

Antioxidant Superstars

These nutritious food superstars are ranked as high sources of antioxidants that help to delay or prevent damage to the cell. A study conducted by the Colorado State University College of Agricultural Sciences ranked black beans as the top two beans high in antioxidants. The study found that antioxidant content was linked with the dark color in the bean’s coat, which contains pigments that produce antioxidant phytonutrients such as phenols and anthocyanins.

Black beans constitute many diets around the world and are also one of the least expensive, making them an affordable and delicious addition to our meals.