Pahadi daal is a prevalent comfort food that has been a staple in the kitchen of hilly areas of Uttarakhand for ages. We live in times when people are becoming obsessed with ‘superfoods’ they hear about on the internet. But not all superfoods are exotic, imported food items that make your purse go loose. Packed with vital nutrients that have amazing health benefits, Himalayan Black Soybeans or Himalayan bhatt is slowly gaining popularity across the country. But do you know about them? In this article, we’re going to take a look at how this glossy black legume, grown high in the pristine Himalayan range, improves your health.
What makes the Himalayan Black Soy Bean Special?
For many centuries, Himalayan black soybeans have been grown in the high-altitude, rain-fed terraces of the Garhwal and Kumaon regions of the Himalayas. This type is not the same as the commonly grown yellow soybean, which is mostly utilised to make processed goods and commercial oil. The mineral-rich soil and pure Himalayan air produce beans that are powerful in flavour and bioavailable nutrition in addition to being healthy. Apart from their inherent flavour, Himalayan black soybeans are low in fat, sugar, and salt.
The jet black color of the Himalayan bhatt that gives its distinctive signature color is not just an appearance trait but also a sign of its special qualities. The pigmentation comes from a natural compound called Anthocyanins, and other naturally concentrated phenolic antioxidants found in black soy beans.
Benefits Of the Himalayan Black Soybeans
1- Rich In Protein
Black soy beans, also known as bhatt ki dal, are a potent source of plant-based protein. Because black soybeans are a fantastic source of protein, vegetarian and vegan diets would benefit greatly from this dish. The body needs protein because it is necessary for tissue growth and repair, the production of hormones, and enzymes. A serving of this legume can meet a large percentage of your daily protein needs, helping to maintain muscle mass, increase satiety, and support metabolic health. You can get about 11 grams of plant-based protein from a half cup of black soy beans.
2- Full of Fiber for Gut Health
Fibre is a vital constituent of a healthy diet; a high amount of it in black soybeans helps in the prevention and maintenance of proper bowel habits, hence preventing constipation. The fibre acts as a prebiotic, feeding good bacteria in the colon, thus acting to provide a healthy digestive system. Besides, it prevents any sudden increase in blood sugar by slowing down the absorption of sugar, hence being very useful in cases of diabetes. Moreover, high consumption of fibre has been associated with a reduced risk of heart disease and certain types of cancers. Therefore, the high soluble and insoluble fibre content in the Himalayan black soy beans maintains wellness for a long period and digestive health.
3- Fights Oxidative Stress
Some of the most significant benefits of Himalayan black soybeans relate to their strong antioxidant properties, which help defend the body against oxidative stress. The dark color of black soybeans is due to their natural abundance of anthocyanins, a type of antioxidant. These anthocyanins work in conjunction with other polyphenols present within the beans to protect against free radicals and neutralize them before they have any opportunity to cause harm. This reduces the risk of chronic diseases such as diabetes, obesity, and certain cancers that are connected with oxidative stress. In addition, decreasing oxidative destruction of the blood vessels fosters vascular health, which will improve blood flow and decrease the risk of cardiovascular disorders.
4- Good For Your Heart Health
The low glycemic index (measures how quickly a food raises your blood sugar levels after eating) of Himalayan Bhatt, coupled with the high content of fibre, promotes heart health. Due to their minimal saturated fat and cholesterol content, legumes reduce the rate of cardiovascular disorders. Black soybeans contain isoflavones, biochemicals that have been proven to reduce cholesterol, improve the health conditions of the blood vessels, and prevent inflammation. In addition, the magnesium in black soybeans causes blood vessels to relax, hence reducing blood pressure. Regular intake of black soy beans reduces the development of disorders in the heart and minimizes the risk of heart conditions.
5- Supports Bone Health
Himalayan Bhatt is rich in essential minerals like calcium, magnesium, and phosphorus, all of which are necessary nutrients for strong, healthy bones. Calcium is the most prevalent mineral in the body, and it is essential for bone growth and preservation. Magnesium promotes bone production and helps control calcium levels in the body, whereas phosphorus collaborates with calcium to build and maintain bones and teeth. Regular consumption of Bhatt ki dal can help to improve bone density and lower the risk of osteoporosis, especially in postmenopausal women and older people.
6-Can Help Control Body Weight
Black soybeans can be a beneficial addition to the diet for those seeking to lose weight. Due to the high proportion of protein and fiber in this bean, it can help control appetites and reduce overall calorie intake by providing a sensation of fullness and satiety. Protein requires a higher thermic effect compared to fats and carbohydrates; this means that more calories are burned by the body in digestion.
How to Add Himalayan Black Soybeans to Your Diet
You can easily add black soybeans to your diet in various ways. They taste more like black beans than soybeans, unlike the yellow ones. Black soybeans are a good alternative for higher-carb beans such as black, navy, and pinto. Traditional Himalayan recipes of these beans typically include lightly roasting soaked beans to enhance their nutty flavor before slow-cooking them to make thick, flavorful stews and curries, such as Bhatt ki Churkani. These techniques allow for maximum nutritional absorption and digestibility. Just like other healthy foods, to get their benefits fully, they must be taken as part of a balanced diet.
FAQs
1-How is black soybean different from regular soybean?
The signature black color of the Himalayan black soybeans comes from the extra anthocyanins it contains, which give it a little antioxidant boost over its yellow cousin.
2- Is black soy bean good for heart health?
Yes, Black soy beans are rich in fiber that helps bring down bad cholesterol. Also, its anthocyanins help fight inflammation, which can harm heart health over time.
3- Is Himalayan Bhatt a good protein source?
Yes, a single cup serving of black soy beans can give you about 11 g of plant-based protein, making it a good protein source for you.
4- Can people with diabetes eat Himalayan black soy beans?
Yes, as Himalayan bhatt is high in dietary fiber and has a low glycemic index, they are a suitable addition to the diet of people with diabetes.
5-How should I eat black soy beans?
Just like regular lentils and legumes, black soy beans can be eaten as stews, curries, in rice dishes, etc. Soaking them overnight is recommended for better digestibility.
(The article is written by Ehsan Siddiqui, Team Lead and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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