Legume
Black Beans
7/10 Moderate evidence
Dark-pigmented legume that combines the fiber profile of beans with anthocyanin antioxidants from the dark seed coat.
Active compounds
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Anthocyanins
Reduce CRP and oxidative stress; protect endothelial cells
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Soluble fiber
Feeds gut microbiota and produces anti-inflammatory short-chain fatty acids
Helps with
Practical tips
- Preparation
- Soak overnight, then simmer 1-1.5 hours; pressure-cook for faster results
- Recommended amount
- 1/2 to 1 cup cooked daily
- Absorption
- The dark seed coat carries most of the antioxidants — don't peel
- Cautions
- Can cause gas; soak with epazome or kombu to reduce flatulence