Black beans are a readily available, inexpensive legume packed with protein. Besides, protein, black beans provide lots of soluble and insoluble fiber — both can decrease your risk of many chronic diseases and help you stay fuller for a long time.
Black beans are high in carbohydrates, they are in the form of resistant starch and fiber, which are digested slowly and can provide numerous health benefits.
Following are the few benefits that come with eating black beans:
- Less constipation and bloating: The fiber helps you stay regular.
- Lower bad cholesterol levels: Eating adequate fiber can help decrease LDL cholesterol levels and reduce your risk of heart disease.
- Protection for your bones: The magnesium in black beans plays a role in over 300 enzymatic reactions in the body including metabolism, and it’s key for bone health as well.
- Healthier blood pressure levels: The potassium in these beans can help improve your numbers.
A good source of protein?
Just a single cup of these beans contain 15 grams. In fact, some health studies counts black beans as both a vegetable and a protein. Beans provide some of the most protein compared to other plant-based foods.
Black Bean Nutrition Facts
The following nutrition information is provided by the USDA for 1/2 cup of canned beans (120g).
- Calories: 109
- Fat: 0.4g
- Sodium: 461mg
- Carbohydrates: 20g
- Fiber: 8.3g
- Sugars: 0.3g
- Protein: 7g
1. Helps Regulate Blood Sugar
Research has shown that replacing rapidly digested carbohydrates with legumes can improve glycemic control in people with diabetes. Resistant starch may even improve insulin sensitivity.2
2. Improves Digestive Health
Foods high in resistant starch may also act as prebiotics, promoting healthy gut flora.3 Dried beans have more resistant starch than canned beans.
3. Provides Helpful Antioxidants
Black beans also contain some phytonutrients, mainly polyphenols in the coating. These may be beneficial as antioxidants.
4. Reduces Risk of Chronic Disease
Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. It can also reduce the risk of heart disease and certain cancers.4
5. Provides Plant-Based Protein
For vegans and vegetarians who avoid eating animal proteins, these beans are a good source of protein, iron, and fatty acids.