Wednesday, December 11, 2013

What are Black Soybeans?

I've been hearing a lot about black soybeans in the news (This is mostly due to Dr. Oz's show). I wanted to do some investigating to see how good they really are.

What Are They?
Black soybeans are simply a variety of soybeans, which are seeds from a plant. I found it to be very interesting that mature, dried soybeans can be a variety of colors, including black, brown, and blue. Fresh, undried, soybeans are always green in color.

What Are The Health Claims?
"Eating black soybeans helps you to lose weight, easily, lower cholesterol, and fight inflammation."

What Does the Science Say?
The National Institute of Health's study shows that consumption of various beans may inhibit oxidative stress. Black soybeans showed the greatest improvement in risk factors associated with cardiovascular disease. This study was only conducted on rats thus far. The most consistent effect of soybeans on blood fats has been a moderate lowering of LDL (bad) cholesterol.

Comparison to Regular Soybeans
Black soybeans have less calories, total fat, carbohydrates, and sugars. Regular soybeans, on the other hand, have more fiber and protein.

Health Benefits
Soybeans, in general, are a good source of Vitamin K, Calcium, Magnesium, Iron, Folate, Phosphorus, Potassium, and Fiber. Black soybeans, however, have a higher antioxidant content.

To sum it all up, all types of beans are a great choice for both a vegetable and protein source. Black soybeans have a slightly higher antioxidant content; however, it is not such a big deal if you eat regular soybeans in their place.

Final Bean Tips
-Throw some beans into a soup or stew for a protein boost.
-To use as a simple side dish, cook (sauté, stir-fry, boil, etc) and season with olive oil, onions, and garlic.
-Make "nuts" by roasting chickpeas in the oven. Mix 1 can of chickpeas with 1 Tbsp. olive oil, garlic, salt, and pepper. Spread over a baking sheet and bake at 400 degrees F for 20 minutes. Enjoy as a quick snack!


No comments:

Post a Comment