Nutrition Black Beans: Health Benefits Tips

Nutrition Black Beans are easily found, reasonably priced, high-protein legumes that can be used as the main course, accompaniment, or baked into sweets. 

Although black beans contain a lot of carbohydrates, they do so in the form of fiber and resistant starch1, which digests slowly and has potential health advantages.

In addition, black beans include a considerable amount of folate, thiamin, iron, and other minerals. Enjoy black beans in several recipes, such as brownies and burritos.

Nutrition Information for Black Beans

The U.S. Department of Agriculture offers nutritional data for 1/2 cup (120g) canned black beans.

• Calories: 109
• Fat: 0.4g
• Sodium: 461mg
• Carbohydrates: 20g
• Fiber: 8.3g
• Sugars: 0.3g
• Protein: 7.3g
• Folate: 73mcg
• Iron: 2.3mg
• Thiamin: 0.17mg

Carbs

Black beans are a great source of soluble and insoluble fiber and are high in carbs. Resistant starch, slowly digesting carbs, and no sugar are found in black beans. This indicates that some of the carbs in black beans are not digested at all and are instead transformed gradually into glucose.

A food item’s glycemic index indicates how much it may affect your blood glucose level. How black beans are prepared affects their glycemic index. Black beans have a moderately low glycemic index of 20 when boiled after soaking.

Their moderately low glycemic index is further reduced if you use canned beans or cook them in a pressure cooker.

Fats

The majority of the fat in black beans is polyunsaturated. There are 90 milligrams of omega-3 and 108 milligrams of omega-6 fatty acids in half a cup of black beans.

Complete Protein

Nutrition Black Beans are protein powerhouses, with 7.3 grams of protein in a 1/2 cup serving. Black beans can be used in a variety of recipes to help you meet your daily protein requirements.

Minerals and Vitamins

One benefit of black beans is that they are a good source of folate. 73 mg, or 18% of the daily value (DV), are provided by a 1/2 cup.

This vitamin helps prevent neural tube abnormalities in pregnancy and is necessary for the production of red blood cells.

With 2.3 mg, or 13% of the DV, of iron, black beans are a good source of the mineral. Furthermore, 42 mg of magnesium (10% DV), 0.28 mg of manganese (12% DV), and 0.17 mg of thiamin (14% DV) are found in black beans.

Eat foods high in vitamin C, such as citrus fruit and tomatoes, to enhance iron absorption if you’re a vegetarian who gets your iron from beans.

Nutrition Black Beans Advantages for Health

Nutrition Black Beans are a good source of lean protein, just like other legumes. They offer nutritional benefits as well.

Aid in Blood Sugar Regulation

Studies reveal that adding legumes to a diet high in quickly digested carbohydrates, including white rice, can help diabetics better control their blood sugar levels. Insulin sensitivity may even be enhanced by resistant starch.

Boost Your Digestive Health

Foods high in resistant starch may also support healthy gut flora by functioning as prebiotics. Compared to canned beans, dried beans have more resistant starch.

Give Beneficial Antioxidants

Additionally, the covering of black beans contains phytonutrients, primarily polyphenols. These could have advantages as antioxidants.

Lower Your Chance of Chronic Illness

A diet high in fiber can support metabolic health and help people reach their weight goals, according to studies. It can also lower the risk of developing some malignancies and heart problems.

Provide Plant-Based Protein

If you’re a vegetarian or vegan who stays away from animal proteins, black beans are an excellent source of fatty acids, iron, and protein.

Allergies

Allergies to peanuts, soy, or black beans (which are all legumes) may raise concerns, however, black bean allergies are not frequent.

Since kidney, pinto, and green beans are closely related to black beans, an allergy to one could indicate sensitivity to the others.

Adverse Effects

Like other beans, canned black beans are typically heavy in sodium. Studies reveal that you can drastically cut your salt intake by just emptying and washing canned beans. 

While rinsing and draining can reduce sodium by 41%, draining beans can lower sodium by up to 36%. Therefore, draining and rinsing the beans can lower the sodium content to approximately 271 milligrams from the approximately 460 milligrams found in 1/2 cup of canned beans.

Before using, the majority of dried black beans must be soaked in water. Soaking shortens the cooking time by softening and rehydrating the beans.

Furthermore, soaking aids in the removal of some chemicals that may result in gas and flatulence, among other digestive problems.14 Before boiling your black beans, discard the water.

Recent studies reveal that canned beans have a lower FODMAP content than dried beans, although most beans are high in FODMAPs, which are carbohydrates that can aggravate digestive symptoms in those who have irritable bowel syndrome.

Various Black Bean Varieties

Kidney beans include black beans, of which there are numerous types. The black turtle bean cultivar is the most often used.

When compared to canned beans, dried beans are less expensive and easier to store in large quantities. A half-cup of dried black beans contains just 1 milligram of sodium, but 490 milligrams of sodium can be found in canned beans. 

Additionally, Nutrition Black Beans with a canning process have less resistant starch. The disadvantage is that preparing dried black beans takes longer.

Food Safety and Storage

Look for smooth, lustrous, intact beans—not cracked or broken—when purchasing dried black beans. Small holes in dried beans may indicate an insect infestation.

For up to a year, keep in a dry, cold location in an airtight container. Black beans can be frozen for up to six months or refrigerated for four to five days after cooking.

How to Prepare Black Beans

Nutrition Black Beans are useful for every meal of the day. In soups and chilis, beans can be left whole or pureed and used as a spread. They can even be used in baked foods to provide fiber and protein, like brownies.

Black beans are a great addition to sandwiches, potatoes, and as a side dish. They can also be mixed into a vegetable dip. Add black beans to salads and stews for iron, protein, and fiber. Use pinto or great northern beans in place of black beans when making dishes.

In summary

Among the dry pulses that people eat the most commonly worldwide are black beans.

Rich in fiber, plant-based protein, and antioxidants that support blood pressure, sugar regulation, and cholesterol management, they are regarded as nutritional powerhouses.

Black beans, like most legumes, have antinutrients that could interfere with your body’s ability to absorb minerals and digest food. They become pleasant and soft and lose some of their antinutrient content when soaked or boiled before eating.