Black beans are a type of legume that can be used in both savory and sweet dishes. They are also known as beans, pulses or frijoles negros (Spanish for black beans). There are many kinds of beans in the world, but black beans are the fifth most consumed dry bean in the United States, according to the US Dry Bean Council. — Worldculturepost
Read on to learn more about the nutrition, health benefits, drawbacks and ways to use black beans in your meals.
What Are Black Beans?
Black beans are also called black turtle beans because of their shape and color. They are a common food in many different cultures. They are naturally gluten-free and suitable for vegan and vegetarian diets as a source of plant-based protein.
You can buy black beans in different forms, such as dried, canned or pureed. You can also find products made with black beans, such as black bean pasta and black bean chips. These products tend to have more protein, fiber and iron than other products without beans.
Are Black Beans Good for You?
Black beans have a remarkable nutrition profile. They are gluten-free and vegan, and rich in protein and fiber. They also contain vitamins, minerals and antioxidants, and may help prevent some diseases, according to a 2022 review in Nutrients.
Black Bean Nutrition
Here are the nutrition facts for a 1/2 cup of cooked black beans, according to the USDA.
- Calories: 120
- Fat: 0 grams
- Protein: 8 grams
- Carbohydrate: 21 grams
- Fiber: 6 grams
- Calcium: 40 milligrams (3% daily value)
- Iron: 3 milligrams (17% DV)
- Sodium: 430 milligrams (19% DV)
- Cholesterol: 0 grams
Health Benefits of Black Beans
Gut Health
Black beans have a special type of fiber called resistant starch. A 2020 review in the Journal of the Academy of Nutrition and Dietetics found that resistant starches are not digested in the small intestine, so they reach the colon intact. There, they are fermented by gut bacteria, which produce short-chain fatty acids that improve gut health and lower inflammation, according to a 2022 review in Nutrients. Having a healthy gut is essential for overall health.
Blood Sugar and Diabetes
Even though black beans have carbohydrates, they can be part of a diabetes-friendly diet because they have a low glycemic index. Foods with a low glycemic index help maintain healthy blood sugar levels.
A 2017 randomized controlled trial published in Appetite showed that black beans can significantly lower insulin levels after a meal, which is beneficial for blood sugar control. A 2020 review in Nutrients also found that eating legumes regularly for at least six weeks improved blood sugar management for people with type 2 diabetes.
Heart Health
Black beans are good for your heart because they have no saturated fat or cholesterol, and they have dietary fiber that can help lower your cholesterol levels, according to a 2019 review in Nutrients.
Black beans can also benefit your blood vessels right after you eat them. In a small 2021 randomized controlled trial in Nutrition, Metabolism & Cardiovascular Diseases, researchers measured several indicators of blood vessel health and found that eating black beans lowered the blood pressure of the participants by making the blood vessels more flexible.
Lower Cancer Risk
There is no single food that can prevent cancer, but black beans may help lower your risk of some kinds of cancer. For instance, a 2022 review in the European Journal of Nutrition shows that the fiber in legumes is linked to a lower risk of colon cancer.
Eating beans may also protect you from breast cancer. In a 2021 review in Nutrition and Cancer, researchers found that the participants who ate the most legumes had a 46% lower risk of breast cancer than those who ate the least legumes.
Weight Loss
Black beans are rich in fiber, which can help you feel full for longer and eat less calories. Eating fiber foods like black beans can help you lose weight or maintain your weight.
A 2020 cross-sectional study published in the Journal of Nutrition and Metabolism suggests that beans can help you have less body fat and a smaller waist size. Researchers say that besides making you feel full, beans are also low in fat, have a low glycemic index, are high in fiber and plant protein, and they improve the balance of bacteria in your gut—all factors that affect your weight.
Cardiovascular and Neurodegenerative Diseases
Black beans have polyphenols, which are antioxidants that protect your cells from damage. Flavonoids are a kind of polyphenol in black beans. In particular, anthocyanins are a type of flavonoid that give black beans their color.
According to a 2020 review in Molecules, foods that have a lot of anthocyanins, such as black beans, are associated with a lower risk of chronic diseases, such as cardiovascular disease and neurodegenerative diseases, like Alzheimer's and Parkinson's disease. This review also says that anthocyanins have a positive effect on the bacteria in your gut.
Possible Side effect of Eating Black Beans
Sodium in Canned Beans
Canned beans are easy and fast to cook with, but many of them have sodium added to keep them fresh. For this reason, look for canned black beans that have less or no sodium. You can also wash and drain your canned beans before using them, which will get rid of some of the sodium.
Cooking dry black beans will take more time, but it's cheaper and lets you decide how much salt to add. You can make the cooking time shorter by soaking the black beans overnight or by using the Instant Pot to cook them.
Gas
Beans are often called "the musical fruit" because they can cause gassiness and stomach pain.
Not everyone gets gas from eating beans, but some people will avoid them to prevent stomach problems and farting. If you want to get the many benefits of beans, but don't want to deal with the possible side effects, try adding them to your diet in very small portions—like 1/8 cup at first—and slowly increase the amount as you can handle it.
How to Eat Black Beans
Black beans are flexible, and there are many tasty ways to eat them. You can have them at any time of the day as a main course or a side dish. You can have a cheesy black bean egg burrito for breakfast, black bean tacos for lunch and black bean burgers for dinner (maybe not all on the same day!)
To gradually eat more black beans, try putting them on a salad or in a chocolate smoothie. And if you're eating more beans and fiber, go slow and drink a lot of water.
In Summary: Black beans are a gluten-free, high protein and fiber food with many vitamins, minerals and antioxidants that you need. You can eat black beans any time of day because they are so versatile. Black beans can improve your health by helping your gut health and blood sugar levels, and lowering your risk of cancer, heart disease and brain diseases. Don't miss out on the nutrition and long-term health benefits of black beans.