Black beans are a protein-rich legume that is commonly available and affordable. As a tasty part of a nutritious eating plan, they can be enjoyed in a variety of ways. While black beans include a lot of carbohydrates, they come in the form of resistant starch1 and fiber, which are slowly digested and have health advantages.
Iron, thiamin, folate, and other minerals are all abundant in black beans. From burritos to brownies, black beans can be found in a variety of foods.
Nutritional Values of Black Beans
The US Department of Agriculture provides the following nutritional information for 1/2 cup of canned black beans (120g).
- 109 calories
- 0.4g fat
- 461mg sodium
- 20g carbohydrate
- 8.3 grams of fiber
- 0.3 g sugar
- 7.3 g protein
- 73 micrograms of folate
- 2.3 milligrams of iron
- 0.17 mg thiamin
Black beans have a high carbohydrate content and are a good source of fiber (both soluble and insoluble). Black beans are similarly devoid of sugar. Instead, they eat carbs that are slowly digested and resistant to starch. 1 This means that the carbohydrates in black beans are converted slowly to glucose, with some of them not being digested at all.
A food’s glycemic index is a measure of how much it may affect your blood glucose level. Black beans have a varying glycemic index depending on how they are prepared. The average glycemic index of soaked and cooked black beans is 20, which is moderately low. If you use a pressure cooker or canned beans, the glycemic index will be about 30, which is a moderately low number.
The glycemic load considers the glycemic index as well as the serving size. The glycemic load of 1/2 cup of cooked black beans is 7, which is considered modest.
Black beans have a low-fat content, with the majority of the fat being polyunsaturated. Black beans have 90 milligrams of omega-3 fatty acids and 108 milligrams of omega-6 fatty acids in a 1/2 cup serving.
Black beans are high in protein, containing 7.3 grams per 1/2 cup serving. Black beans can be used in a variety of meals to help you meet your daily protein requirements.
Minerals and Vitamins
Black beans contain a lot of folates.
2 A half-cup portion has 73mcg, which is 18% of the recommended requirement (DV). This vitamin is necessary for red blood cell production and helps to avoid neural tube abnormalities during pregnancy.
Black beans are a good source of iron, with 2.3 mg or 13% of the daily value. Black beans also contain 0.28 mg manganese (12 percent DV), 42 mg magnesium (10 percent DV), and 0.17 mg thiamin (14 percent DV).
If you’re a vegetarian who relies on beans for iron, you should know that meals high in vitamin C, such as citrus fruit and tomatoes, can help you absorb more iron.
Black beans, like other legumes, are a good source of lean protein. They also provide nutritional benefits.
Aid in Blood Sugar Control
Replacing rapidly digested carbs (such as white rice) with legumes has been demonstrated to enhance glycemic control in diabetics. Insulin sensitivity may be improved by resistant starch.
Boost Your Digestive Health
Resistant starch-rich foods may also act as prebiotics, fostering a healthy gut flora.
8 The resistant starch in dried beans is higher than in canned beans.
Antioxidants Can Be Beneficial
The covering of black beans contains phytonutrients, primarily polyphenols. As antioxidants, these could be advantageous.
Reduce the chance of developing a chronic illness
Fiber-rich diets have been shown in studies to help people maintain their weight goals and improve their metabolic health. It can also help to lower the risk of heart disease and several malignancies.
Protein from plants is recommended.
Black beans are a rich source of protein, iron, and fatty acids for vegans and vegetarians who avoid consuming animal proteins.
Allergies to black beans are uncommon, although they might be a problem for persons who are allergic to peanuts or soy (all are legumes).
Because black beans, pinto beans, kidney beans, and green beans are all closely related, sensitivities to one may indicate sensitivity to others.
Black beans (and other types of beans) can have a high salt content. However, research has shown that draining and rinsing canned beans can dramatically reduce salt levels. Draining beans can save sodium by up to 36% while rinsing and draining beans can cut sodium by 41%. 13 As an example, if 1/2 cup of canned beans has 460 milligrams of sodium, draining and rinsing the beans reduces the sodium content to 271 milligrams.
Before using, most dried beans must be soaked in water. Soaking the beans softens and rehydrates them, reducing the amount of time they take to cook. Furthermore, soaking aids in the removal of some of the compounds that can cause digestive problems, such as flatulence and gas. 14 Before you start cooking, drain the water.
While most beans are high in FODMAPs (carbohydrates that can trigger digestive problems in persons with IBS), new research suggests that canned beans have fewer FODMAPs than dried beans.
Black beans are a type of kidney bean that comes in a variety of colors and shapes. Black turtle beans are the most popular.
In comparison to canned beans, dried beans are less expensive and easier to store in bulk. A 1/2 cup portion of dried beans contains only 1 mg of sodium, whereas canned beans can contain up to 490 milligrams. The amount of resistant starch in black beans is similarly reduced when they are canned. The disadvantage is that dried beans require more time to prepare.
Food Storage and Safety
Look for entire (not cracked or broken) dried beans that are smooth and lustrous. The presence of little holes in dried beans could indicate that they are infested with insects. For up to a year, keep in a sealed container in a cold, dry area. Black beans can be stored in the refrigerator for four to five days and in the freezer for up to six months once cooked.
How to Get Ready
Every meal of the day can benefit from the addition of black beans. Beans can be puréed for a spread or used whole in soups and chilis. They can even be used to provide protein and fiber to baked foods like brownies.
Black beans can be served as a side dish, a sandwich or potato topping, or combined into a vegetable dip. Beans can also be used to provide iron, protein, and fiber to salads and stews. In recipes, black beans can be substituted for other varieties of beans (such as pinto or great northern).