Canned black beans are a convenient source of plant-based protein. Due to high sodium content, you may want to rinse them before adding them to a dish.
Black beans are a staple in Latin American cuisine and popular among vegetarians for their plant-based protein content.
If you don’t have time to cook dried black beans from scratch, you can always use canned ones.
This article talks about canned black beans and their many health benefits, possible drawbacks, and ways to include them in your diet.
Black beans are a type of pulse. As such, they hold a rich array of nutrients, including when they’re canned (1).
Canned black beans have an exceptional fiber and protein content. They are also very low in fat (1).
Also, canned black beans have a lot of folate, which is vitamin B9 and helps keep birth defects like spina bifida and heart defects from happening (3, 4).
They also have a lot of magnesium, potassium, zinc, and calcium, which may help nerves work better, lower blood pressure, boost the immune system, and keep bones healthy (5, 6, 7, 8).
Even though black beans have a lot of iron, your body doesn’t absorb as much of it because the iron is bound to phytate, an antinutrient.
Canned black beans are a low cost food with a high nutrient density (9).
Canned black beans’ nutritional profile allows them to confer numerous health benefits. Because they have nutrients, they may help you control your weight and blood sugar and lower your risk of heart disease (10)
Black beans are one of the most versatile, nutrient-dense legumes around Their rich, earthy flavor complements both savory and sweet dishes Canned black beans provide a quick and convenient way to enjoy their benefits without the time required for soaking and cooking dried beans from scratch. But are popular canned options like Goya black beans just as nutritious as their dried counterparts? Let’s take an in-depth look at the nutrition profile and potential health benefits of Goya canned black beans.
An Overview of Black Bean Nutrition
Black beans are packed with key nutrients including
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Fiber 15g per cooked cup, promoting healthy digestion. The insoluble fiber in beans also helps feed beneficial gut bacteria
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Protein: Around 15g per cooked cup, providing essential amino acids for building and repairing muscle tissue.
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Iron: 3.6mg or 20% DV per cooked cup. Iron carries oxygen in the blood to cells throughout the body.
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Potassium: Over 600mg or 15% DV per cooked cup. This mineral is essential for heart health and fluid balance.
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Folate: 256mcg or 64% DV per cooked cup. Folate plays a key role in new cell production and development.
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Antioxidants: Black beans contain anthocyanins, quercetin, and other antioxidants that combat inflammation and oxidative stress.
Assessing Goya Black Bean Nutrition & Ingredients
GoyaFoods has an extensive line of canned bean products, including both traditional and flavored black bean options. But how does the nutrition of Goya canned black beans compare to cooking them from scratch?
Per 1/2 cup serving, Goya black beans provide:
- Calories: 120
- Fat: 0.5g
- Sodium: 140mg
- Carbs: 22g
- Fiber: 7g
- Protein: 7g
Goya canned black beans contain just two ingredients – cooked black beans and water. With no added sodium or preservatives, their nutritional profile closely matches that of homemade cooked beans. The canning process itself does not appear to significantly impact their nutrient density.
One difference is the fiber content. Canned beans can lose some of their soluble fiber during the canning process. However, insoluble fiber remains intact. Goya black beans still provide a significant amount of fiber per serving.
Potential Health Benefits of Goya Black Beans
Studies show black beans may provide these science-backed health benefits:
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Lower cholesterol: The fiber, protein, and antioxidants in black beans can help lower LDL “bad” cholesterol and triglycerides.
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Stable blood sugar: The fiber and protein help slow the absorption of sugar molecules, preventing spikes and crashes in blood glucose.
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Healthy gut: The prebiotic fiber feeds probiotic gut bacteria, which support immunity and digestive health.
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Weight management: Beans increase feelings of fullness due to their protein and fiber content, which may aid weight loss.
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Cancer prevention: Black beans contain compounds like anthocyanins that exhibit anti-cancer effects in cell studies.
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Heart health: Beans improve several heart disease risk factors, like cholesterol, blood pressure, and inflammation.
Thanks to their stellar nutritional profile, black beans confer many of the same benefits whether eaten canned or cooked from dry. Goya canned beans provide an easy way to enjoy their perks on busy nights.
Tips for Enjoying Goya Black Beans
Here are some quick tips for incorporating healthy Goya canned black beans into your eating pattern:
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Make black bean soup or chili by adding onion, garlic, spices, and broth or tomato sauce.
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Mash black beans with cumin, lime juice, and garlic for a fiber-rich bean dip or spread.
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Toss beans with salsa, corn, bell pepper, and avo for an easy Southwestern salad.
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Wrap black beans, rice, salsa, and greens in a whole wheat tortilla for a vegetarian burrito.
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Mix beans into scrambled eggs or tacos for a protein and fiber punch.
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Blend beans into hummus or bean dips for added nutrition.
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Add beans, corn, and bell pepper to greens for a fiber- and antioxidant-rich salad.
So are Goya black beans healthy? With their stellar nutrition profile and convenience, Goya canned black beans can be a nutritious pantry staple to add more fiber, plant protein, and antioxidants into your eating pattern.
May help you lose weight
The high amounts of fiber and protein in canned black beans may aid weight loss by reducing appetite (13).
Swells into a gel-like substance when it comes in contact with water in your digestive system. Black beans have a lot of this type of fiber.
Soluble fiber slows the rate at which your stomach empties its contents into the intestines. This keeps food in your stomach for longer, and it’s one reason why eating high fiber foods enhances your feelings of fullness (1, 14).
Studies show that protein is the most filling macronutrient. It’s also the one that burns the most calories as you digest it (1, 15, 16).
Additionally, fiber and protein stimulate the release of fullness-related hormones, further increasing your perception of fullness and potentially reducing your calorie intake (1, 16, 17).
Rich in plant-based protein
Black beans play an important role in vegetarian diets due to their high content of plant-based protein (11).
In fact, they’re one of the few plant-based food sources of the essential amino acid lysine, which is more common in animal-based foods (11).
Additionally, black beans serve as one of the primary protein sources in developing countries. In many diets, they help compensate for the lack of protein from cereals, roots, and tubers (12).
They also have a meaty texture, which allows you to substitute them for meat in multiple dishes.
Black Beans vs. Weight Loss? | Fat Burning Foods- Thomas DeLauer
FAQ
Are Goya beans good for you?
Are canned black beans still healthy?
Is it okay to eat black beans every day?
Are Goya canned black beans good?
Goya Canned Black Beans are a convenient and time-saving option that doesn’t compromise on taste or quality. Here are a few reasons why you should consider using Goya’s canned black beans: Consistency: Goya ensures that every can of black beans contains perfectly cooked and tender beans, so you don’t have to worry about inconsistencies in texture.
Are black beans high in carbohydrates?
Black beans are high in carbohydrates, but they are also an excellent source of fiber. They do not contain sugar. They have slowly-digested carbohydrates and resistant starch, which means that the carbohydrates in black beans are slowly converted to glucose. So, it is an excellent food for diabetics, if they are consumed in moderation and combined with vegetables.
How to cook Goya black beans?
Sauté the Aromatics: Heat a drizzle of olive oil in a skillet over medium heat. Add the minced garlic and diced onions, and cook until they are soft and fragrant. Add the Beans and Seasonings: Open the can of Goya Black Beans and give them a quick rinse. Add the beans to the skillet and sprinkle in the cumin, salt, and pepper.
What can I eat with Goya® black beans?
Discover 20 different ways to prepare your favorite beans with the versatility of GOYA® Black Beans: dry or canned, original, low sodium and organic varieties. In this collection of recipes from La Cocina Goya®, you will find delicious ideas for breakfast, to fantastic salads, beans with rice, soups, burritos, chilis and much more.