Nutritionist named the best carbohydrate that will lower blood cholesterol levels

Despite the fact that carbohydrates are often unfairly considered "unhealthy," the right types are quite nutritious and even capable of supporting heart health. Therefore, it's not worth completely excluding them from your diet, reports BAKU.WS with reference to Unian.

"Carbohydrates provide the body with energy, as well as necessary nutrients - fiber, vitamins, and minerals," notes dietitian Lauren Manaker in a conversation with Eating Well.

When choosing carbohydrates, it's better to prefer complex, fiber-rich options - whole grain products, legumes, fruits, and vegetables. They promote normal digestion, provide stable energy levels, and help strengthen the cardiovascular system by lowering cholesterol levels. Black beans are considered one of the most beneficial sources of such carbohydrates.

Rich in fiber

"Black beans are a superfood for lowering cholesterol levels, as they contain a lot of soluble fiber that binds cholesterol in the intestine and helps remove it from the body," explains dietitian Brannon Blount.

Studies show that a diet high in fiber, especially soluble fiber, helps reduce total cholesterol and LDL ("bad" cholesterol), making it an important element in controlling cholesterol levels.

One serving of cooked black beans contains about 15 grams of fiber, which is approximately 54% of the daily requirement.

Contains no saturated fats

Black beans are characterized by very low fat content and a complete absence of saturated fats, making them an excellent choice for maintaining health. It has been established that a diet low in saturated fats is associated with a reduced risk of elevated cholesterol and cardiovascular diseases.

The American Heart Association recommends limiting saturated fats to 6% of total calories, especially for people with high cholesterol or heart disease. For a person consuming 2000 calories per day, this is approximately 13 grams.

Rich in plant protein

In addition to fiber, black beans are a valuable source of plant protein - about 15 grams per serving. Scientists note that replacing animal proteins with plant-based ones helps reduce total cholesterol and LDL levels.

Contains resistant starch

This type of starch feeds beneficial gut bacteria that produce short-chain fatty acids. They reduce cholesterol production in the liver, help regulate blood sugar levels after meals, and extend the feeling of fullness, preventing overeating and contributing to maintaining healthy cholesterol levels.

Rich in phytochemical substances

Black beans contain a large amount of phytochemical compounds - natural substances that protect cells, reduce inflammation, and strengthen the heart. These include polyphenols, flavonoids, anthocyanins, and tannins, which positively affect cardiovascular health.

These antioxidants help fight inflammation and reduce oxidative stress - one of the key factors in the development of cardiovascular diseases, notes Manaker.