Plus, we share some easy ways to eat more of them.
Black beans are not only packed with flavor, but they are also super nutritious.
Here are the most noteworthy health benefits of black beans with insight from a nutrition expert.
Photo:Linda Hall/Getty Images
Black Bean Nutrition Facts
Black beans are full of vital vitamins, minerals, and nutrients.
Here’s a look at what’s inside 1 cup of black beans.
You wont even miss the meat when enjoying a meal rich in these nutrient-dense beans.
Jennifer Causey
That said, black beans are not acomplete protein, meaning they dont contain all nine essential amino acids.
This may very well be part of the reason why rice and beans are such an iconic culinary duo.
When eaten together, they provide an extremely delicious and hearty serving of complete protein.
Jen Causey
Improve Gut Health
When it comes to gut health, black beans deliver on many fronts.
And eating agut-healthy dietis one of the best ways to keep it in optimal shape.
Promote Metabolism
Black beans also offera variety of B vitamins, especiallyfolateand thiamin.
Caitlin Bensel
Folate helps with red blood cell formation but is especially important for pregnant women to consume.
It plays a key role in neural tube development for a growing baby.
One study published inNutrientsfound just this, with participants exhibiting a favorable glycemic responsea.k.a.
Greg DuPree
lower blood sugarafter eating a meal of black beans and rice when compared to eating just rice alone.
In black beans, youll also find plenty of resistant starch.
This means it wont raise blood sugars, furthering black beans blood sugar regulation powers.
Manganese, for example, supports bone formation and cartilage health, aiding in maintaining bone density.
Meanwhile, magnesium is crucial for bone mineralization, influencing calcium metabolism and contributing to bone structure.
Iron plays a role in collagen synthesis within the bones.
Phosphorus is a key component of hydroxyapatite, the mineral that strengthens the bones.
These antioxidants neutralize free radicals that can damage cells and cause the body to have inflammatory responses.
Will eating black beans cause you gas?
And are dried beans better than canned?
We break down what it’s crucial that you know.
This harshness may manifest asgas or bloating.
And dont forget to drink lots of water when adding morehigh-fiber foods like beansinto your diet.
Dried beans are cheaper, last even longer in your pantry, and wont contain any additional salt.
However, soaking and cooking beans properly can lower phytic acid levels.
Top your salad with these delicious legumes.
Black bean dip or salsa makes the perfect appetizer or savory afternoon pick-me-up, too.
Here are a few other black bean recipes to try for yourself.
This method allows you to skip soaking the beans and lets you cook them hands-free.
Green Chile Enchiladas
Enchiladas are a Mexican staple (as are black beans!).
Michigan State University Extension.Plant science at the dinner table: black beans.
Accessed March 24, 2023.
“Beans, black, mature seeds, raw.”
U.S. Department of Agriculture.
“Most Americans are not getting enough fiber in our diets.”
American Society for Nutrition.
CDC.Key Findings: Folic acid fortification continues to prevent neural tube defect.
Accessed March 24, 2023.
Manzetti S, Zhang J, van der Spoel D.Thiamin function, metabolism, uptake, and transport.Biochemistry.
polyphenolic extract exerts antioxidant and antiaging potential.Molecules.
2021;26(21):6716. doi:10.3390/molecules26216716
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients.
2021;31(1):216-226. doi:10.1016/j.numecd.2020.07.042
Lugo-Cervantes, E. et al.
“Black Bean (Phaseolus vulgaris L.) Polyphenolic Extract Exerts Antioxidant and Antiaging Potential.“Molecules.
Biggs, M. et al.
Minich, D. et al.
“Is There Such a Thing as Anti-Nutrients?
A Narrative Review of Perceived Problematic Plant Compounds.
“Nutrients.
