Antioxidants are compounds that protect the body from cell damage caused by oxidative stress. Consuming antioxidants enhances the body’s ability to combat inflammation, certain neurological disorders, and even cancer. (Explore some surprising sources of inflammation.)
Eating antioxidant-rich foods can boost the body’s defenses. Take blueberries, for instance: a single cup can provide nearly all the antioxidants needed for a day (according to a 2004 study in the Journal of Agricultural and Food Chemistry). However, if you’re seeking variety beyond blueberries, consider black beans. Although they don’t taste like blueberries, black beans are also rich in antioxidants.
Moreover, black beans are more nutrient-dense. While blueberries have more vitamin C (an antioxidant vitamin) and K, black beans boast higher levels of B-vitamins, vitamin E, protein, dietary fiber, calcium, iron, magnesium, potassium, phosphorus, and zinc.
The benefits of antioxidants in black beans
Black beans contain anthocyanins, a type of flavonoid antioxidant. Flavonoids are responsible for the vibrant colors in foods like blueberries and black beans.
Anthocyanins show potential benefits for individuals with diabetes who aim to manage glucose levels through diet. In a 2022 study in Frontiers in Nutrition, diabetic rats were given a black bean extract rich in anthocyanins. After five weeks, the rats displayed genetic changes indicating better protection against diabetic symptoms.
These findings align with a 2020 study in Heliyon, which explored the anti-diabetic potential of polyphenols, including anthocyanins, in black beans and blue corn. The study concluded that these polyphenols could help improve insulin resistance (learn about the risk of insulin resistance) and glucose metabolism in diabetics.
Other reasons to add black beans to your diet
A 2017 trial in Nutrients noted that individuals who consumed chickpeas or black beans with rice experienced slower digestion compared to those who ate only rice, resulting in a more stable rise in glycemic levels over two hours. While antioxidants were not pinpointed as the cause, black beans were identified as potentially diabetic-friendly.
Flavonoids, such as myricetin and quercetin found in black beans, offer additional benefits. A 2017 review in Molecules suggested that flavonoids may inhibit cancer growth and provide heart protection. Regular consumption of black beans may thus reduce the risk of cancer or heart disease in the future.
Note: Cooking beans can reduce their antioxidant potency, so consider this when preparing black beans for your meals.
