black beans (njahi)

Black beans have carved out a prime place on people's plates in refried beans, black bean soups, and mixed black bean variations.

These beans are among many other varieties in the market and have health benefits. Also called turtle beans, as well as njahi as a staple in Kenyan communities. Black beans are fairly bursting with great pros as it is a high-quality protein, B vitamins, and minerals. As a legume, they are one of the best food sources of soluble fiber. All this adds up to lower cholesterol and fewer problems with heart disease, diabetes.

Vitamin B and B12 are minerals that play a great part in keeping one's health in check. Balck beans pack a three-part punch for preventing type 2 diabetes plus help manage blood sugar and insulin levels if one has it.

Magnesium. Diabetes itself makes you lose more magnesium through urine. A black bean diet is a great source of magnesium.

Soluble fiber. The major fiber in beans, barley, and oats slows down your absorption of sugar in food. This controls spikes in blood sugar and insulin after meals an important goal in fighting diabetes.

Eating meals that combine foods high in resistant starch with those rich soluble fibers appear to control insulin and balance food sugar better than either nutrient alone. Beans boast both making them a good choice for diabetes control.

Block bone loss with vital minerals. Women with osteoporosis may have lower levels of magnesium than women with healthy bones.

You do not have to skip beans to avoid gas all you have to do is change the water at least twice during soaking and again during cooking. Add beans to your diet gradually, but eat them often. Beans will cause less gas if you eat them regularly.