No. 1 carbohydrates reduce cholesterol

Nutritionists named "black beans" the number one carbohydrate, reducing cholesterol, good for the heart.

Many people often mistake "carbohydrates," or flour, as the villainous enemy of health, but the truth is, if one chooses the right complex carbohydrates, it is the elite source of nutrients that provide the energy, fiber, vitamins, and minerals needed for the body.

Barbie Cervoni, a New York nutritionist who specializes in nutrition for diabetes, weight control, family health, anti-inflammatory diets, says that among all carbohydrates, there is one that nutritionists are thumbs up to as a hero for recovering heart health and reducing cholesterol levels, which is "black beans." Let's see why this little black grain is so useful.

{5 reasons why "black beans" actually reduce cholesterol}

● 1.Rich in soluble fiber

The black bean is considered a superstar of the fiber industry, specifically "dissolved fiber," which has the property of trapping cholesterol in the intestines and expelling it from the body, effectively reducing total cholesterol and LDL (bad fat) levels.

Just eat a cup of cooked black beans, you get up to 15 grams of fiber, or about 54% of the recommended daily dose, which is a very simple and convenient way to fill the body with fiber.

● 2.saturated fat-free

Black beans are very low in fat and, importantly, do not contain saturated fat at all. As opposed to meat that is often covered with healthy fat, reducing saturated fat intake directly reduces the risk of heart disease and high cholesterol levels.

● 3.Good plant protein source

In addition to fiber, black beans contain up to 15 grams of protein per cup. Turning to plant protein instead of meat (even just some meals) contributes to lowering cholesterol levels. You can take black beans to menus such as salads, soups or tacos to reduce the amount of meat.

● 4.With digestive resistant starch (Resistant Starch)

In black beans, there is a "digestive-resistant starch," which acts as a prebiotic, or a diet of fine microbes in the gut. When these microbes are strong, they help create short-chain fatty acids that result in the liver producing less cholesterol and also help regulate blood sugar levels after meals.

● 5.Filled with antioxidants

The dark black color of the black bean shell comes from a substance called "Anthocyanins," an antioxidant that has the effect of reducing inflammation and protecting cells. Reducing oxidative stress is another important mechanism that helps care for cardiovascular health.

{Caution}

- Patients with kidney disease: black bean juice has a diuretic effect. Therefore, people with kidney problems should be careful to use it. Consult a doctor before taking it.

- People who take mineral-containing drugs: black beans contain fittate, which can affect the absorption of nutrients in the body. Fittate will hinder the absorption of minerals such as iron, zinc, copper, phosphorus. Therefore, black bean juice should not be drunk in combination with taking drugs containing iron, zinc, copper calcium, or phosphorus because it may cause malnutrition such as anemia or osteoporosis. It should leave a period of about 4 hours between taking black beans and taking the medicine.

- Patients with inflammatory bowel disease, diarrhea, or difficult digestion: These groups should not eat black beans. If necessary, they should eat ripe black beans and only take small amounts. If taken too much at a time, they may cause flatulence.

- Young children and the elderly: Because black beans are very high in protein, which can make it difficult for elderly or young children with weak health to digest food, causing flatulence, inflation.