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The Health Benefits of Black Beans + Five Great Recipes

The Health Benefits of Black Beans + Five Great Recipes

If you’re a fan of Cuban cuisine, you probably don’t need to be told that dishes like black beans and rice are some of the tastiest comfort foods you can treat yourself to. But did you know that these dishes are also incredibly good for you? Black beans have been grown and eaten in Central and South America for thousands of years—and with their popularity growing in the U.S., Europe, and other parts of the world, you can reap their health benefits, too. And some of them might surprise you!

Black Beans Are a Great Source of Vegetarian Protein

Black beans, like other beans, are great for people following a vegetarian or vegan diet. These diets, which are based mostly or entirely on plants, can often lack enough protein for the body to work at its best. However, when combined with whole grains like brown rice, black beans form a complete protein which will provide you with the amino acids which are needed to build and maintain lean muscle mass and are part of an overall healthy lifestyle.

Black Beans Promote Healthy Muscles, Bones, and Joints

Again, the protein that you find in black beans and other legumes is great for building muscle mass and helps you to do this without the saturated fat and extra calories of meat. It is also good for bones because it is high in calcium: as you age, a high-calcium diet can prevent diseases like osteoporosis, which lead to weakening of the bones and fractures. Lastly, because they contain omega-3 fatty acids, beans are able to help reduce inflammation throughout the body and help with conditions like arthritis, which cause joint pain and lack of mobility.

Black Beans Can Improve Your Digestion

Heartburn, upset stomach, constipation—these are common problems in any country where most people live off of processed foods that often are lacking in the fiber. Beans, however, are a great source of this important nutrient. Fiber is one of the best things for your digestive system: it “scrubs” out many toxins or other harmful substances and helps your body move food more easily through the digestive process, making it less likely that you will suffer from problems like constipation.

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Beans do have a reputation for giving people gas. However, if you start out with dry beans and soak them in water overnight, then throw that water out and cook them in fresh water, you will greatly reduce the potential for bloating and flatulence afterwards.

Black Beans Help Reduce Your Cancer Risk

Cancer remains a leading cause of death not only in the United States but throughout the world. However, some dietary choices can reduce your chance of developing this disease. Beans are an important part of an anti-cancer diet because of the fact that they contain 8 different kinds of flavonoids, which are plant compounds that studies have shown to reduce free radical damage that changes cells and makes cancer more likely. Also, because they are so high in fiber, beans can prevent the develop of colon cancer specifically.

Black Beans Are Heart Healthy

Everyone knows the schoolboy song about beans being good for your heart—but that actually turns out to be true. The soluble fiber in black beans has been associated with lowered cholesterol levels. Less cholesterol in your arteries means a reduced chance of a heart attack (as well as other serious events like a stroke). Studies have also shown that the omega-3 fatty acids in beans are associated with higher levels of healthy HDL cholesterol and can even slightly lower blood pressure. All of this is great for cardiac health.

Black Beans Are a Great Food for Moms-To-Be

There are a number of reasons why beans are such a great food for expecting mothers. To begin with, they are rich in folic acid which pregnant women need a lot of while their baby is developing. Getting enough of this important nutrient in your diet is the best way to prevent certain neural tube defects such as spina bifida, which can have serious consequences for your baby.

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And because beans are so high in fiber, they can also help ease the problems of constipation that pregnant women often suffer from due to the hormonal and physical changes taking place in their bodies as the baby grows.

Beans Help Prevent Deficiencies in Your Diet

If you’re like many people, your busy schedule makes it easy to say “yes” to a lot of processed or fast foods to make it through the day. While this can save a lot of time, it can also mean that your diet is lacking in a lot of important nutrients. These include not only fiber and protein, but minerals like manganese and calcium, antioxidant compounds like anthocyanins (one of the antioxidants that makes blueberries so healthy), and omega-3 fatty acids, which are associated with good heart health.

Black Beans Help Diabetics Control Their Blood Sugars

If you or someone you love is diabetic, you know how difficult it can be to keep blood sugar under control. Diet—along with proper medications—can make a big difference, and beans are highly recommended by organizations like the American Diabetes Association (ADA).

Why? Because they are so high in fiber, beans take a while to digest. This slower breakdown means that glucose is not released into the bloodstream all at once, and spikes in blood sugar levels are avoided.

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Black Beans Are Also Good for Your Brain

Black beans are particularly good for the health of your brain and nervous system. This is because they are a great source of a mineral called molybdenum, which can be hard to get enough of in your diet. It is, however, a mineral which is very important to the health of your nervous system and studies have shown that it can reduce your risk of neurological conditions like Parkinson’s and Alzheimer’s.

Black Beans Are Easy to Fit Into Your Diet!

If you would like to get more black beans into your diet, but aren’t sure how to prepare them, then here are 5 great and simple recipes to help start you out!

1. Black Bean Loaf

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    2. Pureed Black Bean Soup

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      3. Black Bean Chocolate Cake

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        4. Black Bean Burritos

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          5. Black Bean Enchiladas

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            So try one of these easy recipes today and start reaping all the health benefits these amazing black beans can bring!

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            Brian Wu

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            Last Updated on April 8, 2020

            Why Assuming Positive Intent Is an Amazing Productivity Driver

            Why Assuming Positive Intent Is an Amazing Productivity Driver

            Assuming positive intent is an important contributor to quality of life.

            Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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            Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

            However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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            The leap happens when we realize two things:

            1. The self serving benefit from giving others the benefit of the doubt.
            2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

            Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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            Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

            My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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            In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

            “Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

            Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

            More Tips About Building Positive Relationships

            Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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