Are Black Beans Healthy? Nutrition, Benefits, and More

Black beans are legumes, also known as pulses — a food group with a unique nutritional profile (2).

For 1 cup (172 grams) of boiled unsalted black beans (3):

• calorie: 227
• protein: 15 grams
• obesity: 1 gram
• carbohydrate: 41 grams
• fiber: 15 grams
• Folic acid: 64% of daily intake (DV)
• copper: 40% of DV
• Thiamine: 35% of DV
• manganese: 33% of DV
• magnesium: 29% of DV
• iron: 20% of DV
• Rin: 19% of DV
• potassium: 13% of DV
• Vitamin B6: 7% of DV
• calcium: 2% of DV
• selenium: 2% of DV

As you can see, black beans are very high in fiber and plant-based protein, two nutrients that help reduce the risk of chronic disease, and are lacking in many westernized diets (“1).

These proteins are highly digestible, with a digestibility of 79%. In fact, black beans are considered an ecologically sustainable source of protein compared to animal-based sources (Four, Five).

This nutritious legume provides both water-soluble fiber, insoluble fiber, and resistant starch. All of these are related to many of their benefits (Four).

Black beans also provide calcium, selenium, and a large number of B vitamins. However, their overall mineral content can vary widely depending on the origin of the beans (Four).

In addition, it contains certain antinutrients, which are compounds that can interfere with the absorption of minerals, despite their high iron content (Four, 6).

Overview

Black beans are rich in plant-based proteins, fiber, and many vitamins and minerals. However, the mineral content varies and the presence of antinutrients may prevent the body from absorbing enough iron.

Black beans have several health benefits and are generally associated with antioxidant and fiber content.

Rich in antioxidants

Black beans are rich in antioxidants. These are compounds that can neutralize free radicals and counteract the oxidative processes associated with chronic diseases (Four).

Therefore, black soybean antioxidants may help reduce the risk of heart disease, type 2 diabetes, and some types of cancer ()Four).

In particular, black beans provide significant amounts of polyphenols, especially anthocyanins (Four, 7, 8).

Anthocyanins are associated with the potential benefits of type 2 diabetes. They are mainly found in bean seed coats and are responsible for their dark color. They are also responsible for the color of the red and pink bean varieties (Four).

Another antioxidant group in black beans is flavonoids such as catechin, quercetin, myricetin and kaempferol. These have the properties of fighting potential cancer and protecting the heart (Four, 8).

Keep in mind that the antioxidant content of beans can decrease with cooking and storage, and the loss can increase at high temperatures. So be sure to keep it in a cool pantry (Four).

May promote heart health

Adding black beans to your diet may help lower blood cholesterol and high blood pressure levels.

For example, the saponin compounds in black beans act as antioxidants that have the ability to lower cholesterol. Bean fiber can also help lower levels of total cholesterol and triglycerides (Four).

In fact, studies show that for every 10 grams of total fiber intake, the risk of death from heart disease can be reduced by 27%. Similarly, consuming 5-10 grams of water-soluble fiber per day can reduce LDL (bad) cholesterol levels by 5% ().Four9).

Other evidence shows that people who consume beans, including black beans, have an 11% lower risk of heart disease than those who do not.Ten).

However, another study found that consuming 1/2 cup (113 grams) of beans daily had no significant effect on cholesterol levels. Therefore, heart health benefits can only be seen if you eat more than this one serving of beans daily (Ten).

Studies have also found that there is an inverse correlation between bean fiber intake and blood pressure. Specifically, the higher the fiber intake, the lower the measured value (Four).

In addition, flavonoids in black beans may help prevent platelet aggregation and promote muscle relaxation. This further contributes to the effect of lowering blood pressure (Four).

Similarly, another study found that ingesting 3/4 cup (129 grams) of black beans had a vasorelaxant effect, helping to relax the muscles in the blood vessels and lower blood pressure ().11 11).

May help control blood sugar levels

Antioxidants and fiber contained in black beans may support glycemic control.

First, their anthocyanidin content has been shown to increase insulin sensitivity. This means improving how cells respond to the hormone insulin. This can lower your postprandial blood sugar (7, 8).

In addition, anthocyanidins can inhibit alpha amylase, maltase, and sucrase activity (three enzymes that support carbohydrate digestion). This will further help lower blood sugar levels after a meal (7).

Second, black soybean fiber has the potential to improve dietary glycemic index (GI) (1, Four).

GI measures how foods raise blood sugar levels.

Black beans have a GI range of 29-38 and are therefore considered low GI foods. This means that your blood sugar will rise slightly and steadily (Four).

Studies show that eating a diet containing only 1/2 cup (86 grams) of black beans lowers the GI of the diet and helps control blood sugar levels up to 120 minutes after the meal (1).

This happens because bean fiber increases the volume and transit time of stool along the intestines and slows glucose absorption. In addition, fiber slows digestion and further slows the release of glucose into the bloodstream (Four).

Overview

Black bean fiber and antioxidants help lower cholesterol, blood pressure, and blood sugar levels.

Like most legumes, black beans contain compounds known as antinutrients. They were named because they impair the digestion and absorption of certain minerals in the body (Four, 12, 13).

The antinutrients contained in black beans include (Four, 12, 13):

• Lectin: May resist digestion and change bowel function
• Protease inhibitor: Interferes with the digestion of legumes
• Tannins: Inhibits iron absorption and adversely affects iron storage
• Phytic acid: Inhibits the absorption of calcium, iron and zinc, reducing the bioavailability of proteins

Conveniently, cooking reduces the antinutrient content of beans. For example, soaking beans and boiling them effectively reduces their antinutrient content. Germination and fermentation are also very helpful (Four, 13).

Black beans are a rich source of plant-based protein, but it is worth considering that they are not a complete source of protein. That is, it does not contain all the nine essential amino acids your body needs from food (14).

For this reason, it is important to have a balanced diet with a variety of plant-based foods that provide all the essential amino acids, not just black beans.

Overview

Black beans contain antinutrients that block digestion and block the absorption of minerals, which can be improved by cooking methods. Black beans are not a complete source of protein, so aim to eat a variety of plant-based foods to get all the essential amino acids.

Pinto beans are another bean variety commonly consumed in Mexico. They share many similarities with black beans.

In terms of nutrition, boiled pinto beans provide substantially the same amount of protein, carbohydrates, fiber and fat as black beans. They also provide similar mineral content with slightly higher amounts of folic acid, calcium, and copper (3, 15).

Pinto beans also contain a lot of antioxidants. Therefore, it shares many of the health benefits of black beans, including its ability to lower cholesterol and blood sugar levels (“16 16, 17 17, 18 18).

Focus beans are a different type of beans, so they have the same antinutrients as black beans (12, 13).

In other words, you need to be free to choose focus beans rather than black beans. Still, you can enjoy the same health benefits.

Overview

Pinto beans and black beans have similar nutritional profiles and offer the same health benefits.

It is best to soak dried black beans before cooking to reduce their antinutrient content. This means that it may take some time to prepare the black beans.

One option is to cover the beans with water and soak them overnight, but you can also soak them faster.

Here’s how to quickly soak and cook dried black beans.

1. Place the beans in a large saucepan and cover with water. Bring the water to a boil and keep boiling for about 2 minutes. Then remove the pot from the heat and leave the beans there for a few hours.
2. Drain the beans and place in a pan of fresh water. Bring the water to a boil again. Next, reduce the heat and cover.
3. Boil the beans for 2 hours and add boiling water as needed. Stir occasionally to prevent the beans from sticking or sticking to the pan.
4. When it becomes soft, drain the beans. Season with salt or your favorite seasoning and enjoy.

Alternatively, canned black beans are an easier, more convenient, and more accessible method than cooking dried black beans from scratch. This is because the canned beans are pre-cooked.

However, although nutritious, they tend to be high in sodium. Eating too much sodium can cause high blood pressure in some people. Be sure to drain and rinse the beans before eating to reduce salt (19).

Black beans are great for salads, curries and quesadillas. You can also serve them with corn tortillas, mixed with rice, or in chili or stew.

Overview

Cooking black beans is easy but time consuming. Remember to soak them in advance to get rid of some of those antinutrients.

Black beans are one of the most frequently consumed dried beans in the world.

They are considered a nutritional powerhouse rich in plant-based proteins, fiber and antioxidants that help control blood pressure, sugar and cholesterol levels.

Like most legumes, black beans contain antinutrients that can affect digestion and mineral absorption. Soaking them and boiling them before eating reduces the content of antinutrients and makes them wonderfully soft.