Black Beans Lower Blood Pressure and Promote Sleep
The beans contain tryptophan which supports sleep quality and duration.
Black Beans Lower Blood Pressure and Promote Sleep
A slew of research suggests a healthy heap of black beans can help lower blood pressure, promote sleep and weight loss, and reduce cancer risk.
Known as Phaseolus vulgaris in scientific circles, they are also called “turtle beans” in English and frijoles negros in Spanish. Black beans have a satisfying texture and mildly sweet flavour. Black beans contain phytochemicals, compounds associated with improvements in blood vessel function.
In a 2020 study focused on the effects of black and white bean consumption on lab rats with high blood pressure, researchers found that the rodents that ate black beans had reduced hypertension and greater arterial flexibility than those fed a white variety.
The study also noted that the effects were only maintained when the rats continued to eat black beans, suggesting the estimated 50% of Americans affected by high blood pressure would do well to consistently incorporate them into their diets.
Black beans may also help us fade to black at night.
Black Beans Lower Blood Pressure and Promote Sleep
Those beans contain tryptophan, an amino acid crucial to the production of melatonin and serotonin, which are the chemicals that regulate our natural circadian rhythms and encourage us to rise, shine and lay down for shut-eye.
Research shows that diets rich in tryptophan support sleep quality and duration and minimize wake-ups through the night. In addition to being a great source of protein, a serving of black beans contains 15 grams of fiber, which experts laud as the anchor of a healthy diet.
Proper fiber intake decreases inflammation, nurtures gut microbiota, promotes heart health, allows the body to maintain regular bowel function and bowel consistency, stabilizes blood sugar levels and aids in weight management.
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The impetus to eat more beans can also cut your cancer risk.
Dr. Andre Goy, M.D., chief physician of Hackensack Meridian Health’s John Theurer Cancer Center in New Jersey, said that he recommends that people who want to lower their risk of developing cancer “choose whole, unprocessed foods as much as possible. Focus on plant foods that are protein sources, such as black beans.”
By Reda Wigle for NY Post
