What Happens If You Eat Black Beans Everyday?

People love black beans because they have a lot of protein and fiber, just like peanuts, peas, and lentils. Black beans also contain several other key nutrients that benefit human health.

Black beans are classified as legumes. Black beans are the plant’s edible seeds. They are also called turtle beans because they look like hard shells.

This part of the MNT Knowledge Center is one of a group of articles about how popular foods can help your health.

It gives you information about the black bean’s nutrition and looks in depth at its possible health benefits, how to add black beans to your diet, and any health risks that might come from eating black beans.

Black beans are a versatile legume packed with important nutrients like protein, fiber, and minerals They make a great addition to many dishes, from tacos to chili to rice bowls. But what actually happens if you eat black beans every single day?

Eating any one food daily over an extended period can lead to boredom. However, incorporating black beans into your regular diet offers some impressive health benefits that are backed by scientific research.

Let’s explore the top effects of eating black beans everyday and how to enjoy them as part of a balanced diet

Increased Fiber Intake

One of the biggest perks of regularly eating black beans is a major boost in your daily fiber intake. Just one cup of cooked black beans contains a whopping 15 grams of fiber.

The Institute of Medicine recommends adult women aim for 25 grams of fiber per day and adult men aim for 38 grams. So black beans provide more than half the daily needs for women and nearly 40% for men.

Fiber has many scientifically proven health benefits:

Improves digestion and relieves constipation
Keeps you feeling fuller longer between meals
Helps maintain a healthy weight
Reduces cholesterol levels
Regulates blood sugar and insulin response
Lowers risk of heart disease, diabetes, and some cancers

Loading up on high-fiber foods like beans is an easy way to reap all these advantages. The abundant fiber makes black beans a particularly smart choice.

Increased Protein Intake

In addition to fiber, black beans are packed with plant-based protein. One cup contains 15 grams of protein, making beans an excellent meat alternative.

When eaten daily, the protein in black beans can help:

Build and maintain muscle mass
Strengthen bones and prevent osteoporosis
Boost satiety between meals
Aid weight maintenance when combined with exercise
Improve general health and function of cells

For those following plant-based diets, beans are one of the best ways to meet daily protein needs. Even for meat-eaters, adding beans can help reduce overall meat intake which is better for health and sustainability.

Improved Heart Health

Several studies show that eating beans regularly reduces levels of total and LDL “bad” cholesterol. This may lower your risk of developing heart disease.

Black beans in particular are rich in important nutrients for heart health:

Dietary fiber
Potassium
Magnesium
Folate
Antioxidants

This unique nutrient profile makes black beans excellent for promoting heart health. One study found eating a single serving of black beans per day can reduce the risk of heart attack by up to 38%.

Better Blood Sugar Control

The fiber and protein in black beans helps slow the absorption of sugar in the blood stream after eating. This leads to more stable blood sugar levels and prevents unhealthy spikes and crashes.

For people with insulin resistance or diabetes, beans like black beans can be especially beneficial for controlling blood sugar when eaten regularly. They have a low glycemic index, meaning they produce only a modest rise in blood glucose.

Increased Satiety Between Meals

Due to their triple combo of fiber, protein, and complex carbs, black beans are very filling and satisfying. This promotes satiety, or the feeling of fullness between meals and snacks.

Eating black beans everyday can help reduce cravings and overeating at mealtimes. This is beneficial for maintaining a healthy weight and preventing mid-day energy crashes or fatigue.

Possible Increased Gas and Bloating

On the downside, the high fiber content of beans may cause unpleasant gas, bloating, and abdominal discomfort in some people, especially when eaten frequently.

This side effect usually subsides as your body adjusts to regularly consuming beans and the gut microbiome adapts. Be sure to introduce black beans gradually and drink plenty of fluids to help reduce digestive discomfort.

Tips for Incorporating Black Beans Daily

Here are some simple tips for painlessly working black beans into your regular diet:

Start slow – Gradually increase servings to allow your body to adapt.
Consume often – Enjoy black beans at least 3-5 times per week for maximum benefits.
Pair with grains – Serve beans with brown rice, quinoa, or whole grain pasta.

-Season well – Flavor with herbs, spices, garlic, onions, peppers for taste.

Try new recipes – Soups, dips, tacos, burgers, salads, and more!
Use canned beans – Quick, convenient way to enjoy beans anytime.
Drink fluids – Stay hydrated to minimize gas and bloating.

The Bottom Line

Enjoying black beans every day provides many positive effects thanks to their stellar nutritional profile. The abundant fiber, protein, and key nutrients make black beans a smart dietary addition with science-backed health benefits.

While increased gas or bloating may occur initially, your body will likely adjust with consistent intake spread out in smaller portions. Overall, black beans earn their superfood status and can be easily incorporated into a balanced, plant-centric diet.

what happens if you eat black beans everyday

Maintaining healthy bones

Black beans have iron, phosphorus, calcium, magnesium, manganese, copper, and zinc, all of which help build and keep bone structure and strength.

Iron and zinc are very important for keeping bones and joints strong and flexible. Calcium and phosphorus are important for building bones.

Bones hold about 99% of the body’s calcium, 60% of its magnesium, and 80% of its phosphorus. This means it is extremely important to get enough of these nutrients from the diet.

Fast facts on black beans

Among other benefits, black beans may help strengthen bones.
Quercetin and saponins, which are found in black beans, can help protect the heart.
Black beans contain around 114 kilocalories per half-cup.

The potential health benefits of black beans include:

What Happens to Your Body When You Eat Black Beans Every Day

FAQ

What are the disadvantages of black beans?

Black beans contain antinutrients that impair digestion and inhibit mineral absorption, but cooking methods can improve this. Since black beans are not a complete protein source, aim to eat a variety of plant-based foods to get all essential amino acids.

What do black beans do for your body?

Black beans are a source of resistant starch. This means it won’t raise blood sugars, furthering black beans’ blood sugar regulation powers. Plus, resistant starch helps to feed our healthy gut bacteria, maintain gut regularity, increase fullness, reduce cholesterol, and has even been tied to reduced colon cancer risk.

How much is too much black bean?

The current U.S. Dietary Guidelines recommends eating about 1-3 cups of legumes—like pinto, kidney, or black beans—per week. By eating about ½ cup of beans most days, you can reap their many benefits. There is also new research coming out suggesting more servings may be beneficial.

What will happen to my body if I eat beans everyday?

Beans are a good source of phytonutrients, including antioxidants. These plant nutrients help keep your body working as it should. Some may even help reduce your risk for certain cancers, like breast, colon, and prostate cancer.