Eat black beans to prevent diabetes and heart disease

The low glycemic index and high nutrient content make black beans particularly beneficial for blood sugar regulation and heart health. Recent studies have shown that black beans can improve insulin sensitivity, reduce inflammation, and improve the gut microbiome, according to the US health website Healthline .

Black beans contain many phytonutrients that help prevent diabetes and cardiovascular disease.

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Black beans help prevent diabetes and heart disease in the following ways:

Black beans are rich in fiber and resistant starch, which helps control blood sugar.

Black beans are rich in fiber and resistant starch, which slows down the digestion of starch, thereby preventing high blood sugar levels. A study by the US Department of Agriculture (USDA) on mice found that adding cooked black beans to their daily diet improved insulin sensitivity by 87%.

In addition, some other studies have also shown that anthocyanins in black beans can regulate gene expression related to insulin signaling. In diabetic mice, anthocyanin-rich extracts from black beans affected genes that function to increase insulin secretion and reduce inflammation.

Reduce LDL cholesterol and triglycerides

Black beans help protect the heart by reducing levels of “bad” LDL cholesterol and triglycerides — the type of fat that causes atherosclerosis and clogged blood vessels. In a USDA study, mice fed black beans had a 28% reduction in LDL and a 37% reduction in triglycerides compared to mice that did not eat beans.

The soluble fiber in black beans binds to cholesterol in the intestines, preventing the intestines from absorbing cholesterol into the blood. The cholesterol is then excreted. This mechanism helps maintain healthy cholesterol levels and reduces the risk of atherosclerosis.

Blood pressure regulation

High blood pressure is a major risk factor for heart disease. A clinical trial published in JAMA Internal Medicine found that adding beans, including black beans, to the daily diet significantly reduced blood pressure in people with type 2 diabetes.

Black beans are rich in potassium and magnesium, two minerals that help regulate blood pressure. Additionally, the low sodium content in black beans also helps prevent high blood pressure.

Rich in beneficial plant compounds

Black beans are rich in antioxidants, especially anthocyanins. These are compounds that can fight oxidative stress and reduce inflammation.

Additionally, the anti-inflammatory properties of the plant compounds in black beans contribute to improved insulin sensitivity and heart health. By reducing inflammation, they help prevent the development and progression of diabetes and heart disease, according to Healthline .

Source: https://thanhnien.vn/an-dau-den-de-ngan-benh-tieu-duong-va-tim-mach-185250513163351357.htm