Beans are a nutritious food commonly used as a side dish or in salads, soups and casseroles. Vegetarians often use beans combined with a starch like rice as an alternative complete protein source. You can expand your bean use by making bean flours and using them in place of regular wheat flour. Bean flour is gluten free and is more easily tolerated by people with gluten sensitivities. Commercial bean flours are often expensive, but you can grind your own at home for little cost.
Choose the dry beans you want to make into flour. Different beans may have slightly different flavors or textures. Garbanzo, lentil, mung or navy beans are common choices.
Divide the beans into smaller batches to make the process easier. Add the first batch of beans to your blender. Grind the beans on the highest setting for 30 seconds, then stop the blender and shake it around and blend again to ensure all the beans turn to powder.
Empty the black bean flour from the blender and put the next batch in and repeat the process. Continue until all the beans have been turned to flour.
Pour the bean flour into an airtight container and store it in a cool, dry place until you're ready to use it.
Things You'll Need
Combine wheat and bean flours to make baked goods that need to rise. Use bean flour to thicken gravies or soups. Use a hand-cranked or automatic flour mill to grind your beans if you have one. Crack larger beans in your blender first to make the process less challenging. Roast your beans for 20 minutes at 400 degrees Fahrenheit for a nuttier flavor and to make grinding less challenging. In place of a blender, you can also grind beans in a nut grinder.
Black Bean Powder Uses
The potential health benefits of black beans include:
1) Maintaining healthy bones
Black beans are high in protein and fiber.
The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone. This means it is extremely important to get enough of these nutrients from the diet.
2) Lowering blood pressure
Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.
3) Managing diabetes
Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. This may vary depending on overall intake of calories.
4) Warding off heart disease
The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.
5) Preventing cancer
Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.Saponins prevent cancer cells from multiplying and spreading throughout the body.Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
6) Healthy digestion
Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.
7) Weight loss
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase the sense of fullness after eating and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.
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