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Black Bean + Kale Soup
Black Beans Benefits:
Improves Cardiovascular Health
Why are beans good for your health, particularly your heart? Black beans protect heart health in numerous ways. One of the most important is that they help provide antioxidants that fight inflammation. A major benefit of black beans nutrition is that these legumes contain high levels of phytonutrients — especially flavonoids called delphinidin, petunidin and malvidin. Studies have shown that flavonoids work to control lipid (fat) metabolism and to positively aid in cholesterol excretion.
Black beans nutrition is also exceptionally high in soluble fiber. This type of dietary fiber is associated with reduced risk for cardiovascular disease since it helps balance unhealthy cholesterol levels. Studies have found that a diet high in dietary fiber, especially from bean and legume sources, is protective against mortality due to heart disease, cardiac arrest and stroke. Fiber helps reduce inflammation as it removes waste and toxins from the body, keeping arteries clear from dangerous plague buildup. There’s evidence that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and balance “bad” LDL cholesterol.
Additionally, black beans nutrition provides a high source of folate and magnesium, two minerals that are important in maintaining a healthy cardiovascular system. The high fiber content in black beans nutrition can also prevent overeating and gaining harmful excess weight, especially around vital organs like the heart.
Provides Disease-Fighting Antioxidants
The important flavonoid and phytochemical compounds found in black beans nutrition act as antioxidants and anti-inflammatories. This makes them beneficial in protecting against various forms of cancer. Research shows that black beans contain high levels of anthocyanins, compounds also found have in foods like berries.Studies show the protective effects of black beans is especially important for preventing colon cancer. Some sources report that black beans, with their deep black color, are the highest bean source of antioxidants.
Studies have shown that the high-antioxidant compounds of black beans nutrition can help prevent DNA damage and gene mutation, leading to a decreased risk for developing cancerous cells. There’s also evidence that among older adults, a diet that includes plant proteins (legumes) is associated with improved cognitive health and protection against neurological impairments. This effect is believed to be due to enhanced insulin sensitivity among adults who consume plenty of fiber, protein and antioxidants.
High Source of Fiber
Beans are one of the top high-fiber foods that health experts recommend everyone eats regularly. Black beans make an exceptionally filling addition to any recipe, with their high levels of dietary fiber (about 15 grams per cup) but also because of their combination of complex carbs and protein. The macronutrients found in beans, including fiber, work together to give us a feeling of satiety after eating, while also helping to control blood sugar levels.
Studies conducted on animals have shown that consuming black beans helps control appetite and can lead to significant reductions in unhealthy body fat. In order to maintain the best digestive health, all adults should aim to have at least 30 grams of fiber from whole foods every day. The fiber and protein in beans help the glucose (sugar) from the starch of the beans to be slowly released into the bloodstream. While simple carbs — including processed foods like cookies, cereal, refined grains and sweetened snacks — release sugar into the blood very quickly, beans keep you full for a long time.
Beans contain resistant starch that feeds the good bacteria in your gut. The high fiber content of black beans nutrition also helps improve digestion by keeping the digestive tract clear of toxic buildup. Fiber acts like a broom for the digestive system, working to push waste through the digestive tract so the bacteria of the gut flora can remain balanced. This prevents unwanted digestive symptoms like constipation, IBS and more. Black beans have also been shown in studies to protect colon health and potentially help ward off colitis or colon cancer due to their ability to block oxidative damage within the digestive system.
The fiber in black beans nutrition can help maintain the body’s naturally preferred pH level, balancing acidity and alkalinity. Legumes have an alkalizing effect on the body, which helps balance pH levels by combating the high level of acidity that is common in most modern diets due to high amounts of meat, dairy and processed food. Additionally, black beans have been found in studies to have antibacterial and antiparasitic properties. They can help clear toxins and unwanted bacteria from the body, which can help restore digestive function and improve overall health.
Provides Long-Lasting Energy
It’s very important to consume the right type of carbohydrates — in the form of whole, unrefined vegetables, starches, legumes and occasionally sprouted grains — in order to keep blood sugar levels stable.
Beans and legumes contain a form of complex carbohydrate called starch, which the body is able to slowly digest and use for energy without spiking blood sugar levels. This makes black beans a food that is considered low on the glycemic index. All types of legumes are considered low-GI foods and therefore may reduce the total glycemic load of meals in which they are included.
Helps Keep Blood Sugar Levels Stable
The starch found in black beans nutrition contains the natural sugar called glucose, which the body uses easily for many essential functions. “Fast” or “simple” carbs tend to do the opposite of complex carbs like starch — quickly raising blood sugar levels as a high amount of sugar is released into the blood all at once. The cycle of eating the wrong types of refined carbs also leads to cravings for more sweets, low energy, overeating, and even potential problems managing blood sugar and insulin levels. Long term, this can lead to diabetes or metabolic syndrome. However, a 2015 study published in the journal Nutrients found that including black beans in a typical Western-style meal helps regulate release of insulin and also increases antioxidant status.
Because of black beans’ ability to provide “time released” energy in the form of starches, they make an excellent carbohydrate source for anyone who has a form of resistance to insulin (the blood sugar-lowering hormone), like those who are prediabetic or who have diabetes. Consuming resistant starch from legumes has been shown to have antidiabetic effects and help fight other risk factors for metabolic syndrome, like hypertension.
Contains Essential Vitamins and Minerals
Black beans are an excellent source of numerous vitamins and minerals. In fact, they are high in magnesium, iron, folate, phosphorus and B vitamins. These nutrients are all especially important for vegetarians and vegans who may be lacking in these nutrients due to eliminating other animal sources. Anti-inflammatory, high-nutrient diets that include foods like black beans can help prevent many common diseases, including fibromyalgia, leaky gut, metabolic syndrome and more.
High in Protein
Black beans nutrition also provides a high amount of plant-based protein. The body uses protein, in the form of amino acids, for nearly every function. Making sure to eat adequate amounts of protein on a regular basis can help fight symptoms related to protein deficiency, including weight gain, overeating, muscle weakness, fatigue, low energy, eye problems, heart problems, poor skin health, imbalanced hormone levels and more. Protein is crucial for helping to build muscle and keeping the body energetic, strong and youthful. While many people require less calories as they age in order to maintain a healthy weight, black beans add a high amount of nutrients to the diet without contributing a many calories (only about 110 calories per half cup).
Helps with Weight Loss
A 2016 review published in the found that American Journal of Clinical Nutrition found that dietary pulse consumption may reduce body fat percentage in adults. It’s believed that legumes have positive effects on weight management because of their ability to improve a number of metabolic functions, insulin sensitivity and hepatic/liver function in obese adults.
Black beans nutrition boasts a very low calorie count, especially when you consider the range of nutrients and fiber. Consuming black beans can make you less likely to overeat since fiber expands in the digestive tract, soaking up water and taking up a high volume. This makes you less likely to experience food cravings for sweets or to snack on empty-calorie, processed junk foods between meals.
Kale is low in calorie, high in fiber and has zero fat. Kale is high in iron. Kale is high in Vitamin K. Kale is filled with powerful antioxidants. Kale is a great anti-inflammatory food. Kale is great for cardiovascular support. Kale is high in Vitamin A, C and Calcium. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
INGREDIENTS: Black Beans, Kale, Organic Carrots, Tomatoes, Garlic, Onions, Celery, Olive Oil, Sea Salt, Black Pepper, Water
VEGAN, GLUTEN FREE