Can I drink black bean water every day?
Black beans are known as the "king of beans" and bring many health benefits, even helping to prevent cancer. So is it good to drink black bean water every day? Who should limit drinking it?
Health benefits of black beans
Black beans are a readily available bean, high in protein, and can be prepared in many dishes. Black beans are high in carbohydrates, but they are in the form of starch and fiber, so they are digested slowly and can provide health benefits.
According to the Clinical Nutrition Center of K Hospital, black beans are rich in carbohydrates and they are also an excellent source of fiber (4 grams of fiber/100 grams) (including soluble and insoluble fiber). Black beans are very low in fat, most of which is polyunsaturated fat. Half a cup of black beans has 90 mg of omega-3 fatty acids and 108 mg of omega-6 fatty acids.
Black beans bring many health benefits. Photo: NP
Black beans are a source of protein, with 7 grams of protein in a half-cup serving. They are also high in folate, vitamin B1, manganese, and magnesium. 100 grams of black beans contain 6.1 mg of iron. According to the "Dietary Guidelines for Americans 2020-2025" recommendations, we should eat 3 cups (740 grams) of beans per week.
Consuming black beans has many health benefits for humans. Black beans have been shown to reduce the risk of certain types of cancer due to the flavonoids found in their seed coats.
There are 8 different flavonoids found in the seed coat and 3 of them are anthocyanins. Flavonoids are basically color-giving plant nutrients that function as antioxidants in the body to fight disease and free radicals. Black beans contain saponins, which have been shown to prevent cancer cells from multiplying and spreading throughout the body.
Consuming fiber from fruits and vegetables like black beans has been linked to a reduced risk of colorectal cancer. Black beans are also high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in DNA.
Additionally, due to the high fiber content, a diet that includes beans will also help maintain weight and support weight loss. It is also beneficial for heart health.
Should I drink black bean water every day?
Dr. Huynh Tan Vu, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, branch 3, said that according to traditional medicine, black beans have a sweet and cool taste, and have the effect of nourishing blood, nourishing the liver and kidneys, relieving heat, detoxifying, lowering gas, and diuretic. The chemical composition of black beans is quite diverse, so it has many effects such as treating back pain, curing insomnia, constipation, nourishing postpartum women, or helping to lose weight.
"However, we should only drink black bean water 2-3 times/week, with the amount of 100-250ml/time. You should not drink black bean water instead of daily drinking water because black beans contain phytate, which hinders the absorption of minerals such as iron, zinc, copper, phosphorus, which can lead to anemia and osteoporosis," Dr. Vu emphasized.
People with diabetes should not mix sugar into black bean water. This type of water also has a diuretic effect, so people with kidney disease should be careful when using it and should eat and drink according to the doctor's advice.
In addition, people with colitis, loose stools, diarrhea, and poor digestion should not use black beans. The protein content in them is very high, making it difficult for the elderly, children, or people with weak constitutions to consume all of it, leading to bloating and abdominal pain./.
