But there are antinutrients in black beans that can make them hard to digest. They are full of plant-based protein, fiber, and antioxidants. It’s important to either soak or boil them before consumption.
Black beans (Phaseolus vulgaris L. ) are also known as the common bean. They’re among the most frequently consumed dry grain pulses or legumes, alongside chickpeas (1).
Black beans originated in South America and are a staple ingredient in Latin American and Caribbean cuisine.
Not only are they very healthy, but they are also very good for you in many ways, like helping you control your blood sugar and lowering your risk of getting heart disease and type 2 diabetes (1).
This article takes a closer look at black beans, their nutrition, their benefits, and how to prepare them.
Black beans belong to the legume family, which is also called a pulse. Each legume has its own set of nutrients.
One cup (172 grams) of boiled, unsalted black beans contains (3):
As you can see, black beans have a lot of fiber and plant-based protein, which are two nutrients that many Western diets lack but that help lower the risk of chronic diseases.
Their protein is highly digestible, with a digestibility of 79%. In fact, black beans are considered an ecologically sustainable protein source compared with animal-based sources (4, 5).
Soluble fiber, insoluble fiber, and resistant starch are all found in this healthy legume and are linked to many of its benefits (4).
Black beans also provide calcium, selenium, and numerous B vitamins. However, their overall mineral content can vary greatly depending on the beans’ origin (4).
Also, even though they have a lot of iron, they have some antinutrients in them that may stop the body from absorbing the mineral (4, 6).
Black beans have several health benefits to offer, generally linked to their antioxidant and fiber content.
Black beans are rich in antioxidants. These are compounds that can neutralize free radicals to counteract oxidative processes linked to chronic diseases (4).
Because of this, antioxidants in black beans may help lower the risk of getting heart disease, type 2 diabetes, and some types of cancer (4).
In particular, black beans offer a significant amount of polyphenols, especially anthocyanins (4, 7, 8).
Anthocyanins are linked to potential type 2 diabetes benefits. They’re primarily located in the beans’ seed coat and are responsible for their dark color. They’re also responsible for the color of red and pink bean varieties (4).
Another antioxidant group present in black beans is flavonoids, including catechin, quercetin, myricetin, and kaempferol. These have potential cancer-fighting and heart-protective properties (4, 8).
Keep in mind that the antioxidant content of the beans may go down when they are cooked or stored, and the loss is greater at higher temperatures. So, be sure to store them in a cool pantry (4).
If you’re looking for a nutritious addition to your diet, look no further than the humble black bean. Black beans, also known as turtle beans, are a legume that has been a dietary staple for centuries in many cultures. Besides being inexpensive and versatile, black beans are incredibly good for you. Let’s explore why these small but mighty beans deserve a place in your regular meal planning.
Nutritional Profile of Black Beans
Black beans are packed with important vitamins, minerals, protein, fiber and antioxidants. Here is the nutritional breakdown for one serving (1/2 cup) of cooked black beans
- Calories: 114
- Protein: 8g
- Fiber: 7g
- Iron: 3mg
- Folate: 256mcg
- Potassium: 611mg
- Magnesium: 60mg
This nutritional profile highlights why black beans are so healthy:
High in Protein
One serving contains 8g of plant-based protein This makes black beans an excellent meat substitute The protein in beans also helps you feel fuller longer.
Excellent Source of Fiber
With 7g of dietary fiber per serving, black beans promote healthy digestion and regularity. Fiber also slows digestion to help control blood sugar.
Rich in Iron
Iron carries oxygen in the blood. Most people don’t get enough iron, but black beans are a good plant-based source.
High in Folate
Folate is a B vitamin that plays a role in new cell production and development. It may help prevent neural tube defects in babies when consumed by mothers before and during pregnancy.
Good Source of Potassium and Magnesium
These minerals are important for muscle contractions, nerve transmission, blood pressure regulation and bone health. Most Americans fall short on potassium and magnesium.
Source of Antioxidants
Black beans contain antioxidant flavonoids which help protect cells from damage and reduce inflammation in the body.
This stellar nutrition profile is why most experts recommend eating black beans and other legumes several times per week. But the benefits of black beans go far beyond just the vitamins and minerals they contain.
Additional Evidence-Based Health Benefits of Black Beans
Many studies have shown that adding black beans and other legumes to your diet provides these science-backed health advantages:
- Improves heart health by lowering LDL “bad” cholesterol and reducing blood pressure
- Helps regulate blood sugar levels due to their low glycemic index
- Promotes healthy digestion and gut microbiome balance thanks to prebiotic fiber content
- Supports weight loss and maintenance by improving satiety and reducing calorie intake
- May help prevent or manage type 2 diabetes by slowing sugar absorption
- Provides antioxidants that protect cells from damage that can lead to cancer
- Helps build strong bones and muscles due to protein, magnesium and other minerals
The fiber and plant protein in beans also feed the healthy bacteria in the gut microbiome. This helps reduce inflammation and promote good overall health.
Simple Ways to Enjoy Black Beans
Now that you know just how healthy black beans are, you may be wondering how to easily incorporate them into your diet. Here are simple ways to reap the benefits of black beans:
- Add black beans to salads, grain bowls or wraps for extra protein and fiber
- Make black bean burgers, tacos, enchiladas or quesadillas for meatless meals
- Mash cooked beans with avocado, lime and spices for bean dip or spread
- Make hearty black bean soups, stews and chilis perfect for meal prep
- Roast spiced black beans for a crunchy snack or salad topping
- Blend black beans with cocoa powder and sweetener for healthy dessert hummus
- Use black bean flour in gluten free baked goods like muffins and brownies
Canned black beans make meal prep a breeze. But for the lowest sodium and best texture, opt for dried beans and cook them yourself. Aside from their amazing nutrition, black beans offer a versatility that lends itself to both savory and sweet dishes.
Potential Concerns with Black Bean Consumption
Black beans are safe for most people to consume and associated with very few potential downsides. However, some things to keep in mind:
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Their high fiber content can cause initial gas or bloating when adding to your diet. Introduce slowly and drink plenty of fluids.
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Some people report digestive discomfort from a compound in beans called lectins. Soaking and thorough cooking helps reduce lectins.
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The large amount ofphytic acid in beans can hinder mineral absorption. This is only a concern for those with nutrient deficiencies.
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Canned beans can be high in added sodium. Rinse before use or opt for no salt added.
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Black beans contain trace amounts ofpurines. Those with gout may want to limit intake.
Overall, these concerns do not outweigh the multitude of benefits provided by black beans. Introducing them gradually and preparing them properly will allow you to reap their nutritional advantages.
The Bottom Line on Black Beans and Your Health
To summarize, black beans truly deserve their superfood status. They deliver protein, antioxidants, minerals, fiber and more for minimal calories. Studies show black beans improve cholesterol, blood pressure, blood sugar regulation, digestion and satiety. This helps reduce risk for obesity, diabetes, heart disease and certain cancers. Their versatility also makes it simple to add black beans to both savory and sweet recipes.
While gassiness or other mild digestive discomfort is possible initially, proper preparation minimizes this effect. The multitude of nutrients and health benefits makes black beans a smart addition to almost any eating pattern. Aim for at least 1 serving (1/2 cup) 2-3 times per week to boost nutrition and support overall good health. Just remember to introduce slowly to allow your body to adjust to the additional fiber intake. With their impressive nutrient profile and endless recipes to use them in, black beans offer flavor, nutrition and endless versatility.
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May promote heart health
Adding black beans to your diet may help lower blood cholesterol and high blood pressure levels.
For example, saponin compounds in black beans act as antioxidants with cholesterol-lowering capacities. The beans’ fiber may also help reduce total cholesterol and triglyceride levels (4).
In fact, studies show that for every 10 grams of total fiber consumed, the risk of mortality from heart disease may decrease by 27%. Similarly, consuming 5–10 grams of soluble fiber per day may reduce LDL (bad) cholesterol levels by 5% (4, 9).
Other evidence shows that people who consume beans, including black beans, had an 11% lower risk of heart disease than those who did not consume beans (10).
However, another study found that consuming 1/2 cup (113 grams) of beans daily had no significant effect on cholesterol levels. So, it is possible that heart health benefits may only be seen if you eat more than this serving size of beans daily (10).
Research has also found an inverse correlation between bean fiber intake and blood pressure, specifically that higher fiber intakes result in lower readings (4).
In addition, flavonoids found in black beans may help keep platelets from sticking together and relax muscles, both of which lower blood pressure further (4).
Similarly, another study determined that consuming 3/4 cup (129 grams) of black beans had a vasorelaxant effect, meaning that it helped relax the muscles within blood vessels to lower blood pressure (11).
How Nutritious are Black Beans? | Health Benefits of Black Beans
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