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Are black beans healthy? - Black Bean Health Benefits, Nutrition

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Whether you typically ask for no beans in your burrito bowl or regularly pile them on your salad bar plate, black beans can be a polarizing food. “Are black beans healthy?” we asked the experts. We also asked about the health benefits of black beans and how to eat them to include more of them in your diet.

Are black beans healthy?

Experts agree that unless you have any sensitivities or allergies, black beans should definitely be on your shopping list as soon as possible. It is an accessible, culturally diverse food that provides sustained carbohydrates, fiber, protein and healthy fats.” Tessa Nguyen RD, LDN, Chef, Registered Dietitian. “Whether you have time to cook from dry or take 90 seconds to heat up in a ready-to-eat package, we also love that it comes in a variety of forms that are easy to incorporate into any meal. It only takes seconds to use a can opener.

but also Catherine Perez, MS, RD, LDNI am a registered dietitian.

Additionally, some may be concerned that the phytic acid, lectins, and tannins (known as anti-nutrients) in beans are said to reduce the absorption of some nutrients, says Perez. guarantees that the process of cooking and soaking the beans will help eliminate them. they.

black bean nutrition

and half a serving of black beans you will get:

  • 110 calories
  • 7g of protein
  • Fat 0g
  • 20g carbs
  • 5g dietary fiber
  • 55 mg of calcium
  • 2 mg iron
  • Potassium 489mg

Health benefits of black beans

favorite lentil And like other legumes, black beans have plenty of health benefits to brag about. Marisa Moore, MBA, RDN, LDregistered dietitian dietician in media and culinary nutrition, says black beans provide about half of the daily recommended amount per cup. less than 10% of Americans Consume enough fiber daily. It contains both soluble and insoluble fiber, which is great for reducing cholesterol, improving heart health, supporting gut health, and keeping your digestive tract moving. If you’ve never taken it before, incorporate it into your diet slowly to avoid upsetting your stomach, warns Perez.

Black beans contain antioxidants called anthocyanins, which give black beans their darker color, support brain health, and help lower the risk of heart disease and diabetes, says Moore. adds that black beans also contain flavinoids that have been linked to reducing the risk of inflammation and chronic diseases.

Legumes also contain resistant starch that avoids digestion in the upper gastrointestinal tract, explains Perez. lower the “This means that eating something like black beans will give you more blood sugar control,” she says.

Plus, black beans are a great source of vegetable protein, says Moore. They also contain high amounts of iron and magnesium, she adds. To maximize, we suggest combining black beans and vitamin C with tomato salsa.

How to eat black soybeans

You can buy dried beans (these require soaking and drying) boil black beans in advance), but for a faster and equally delicious option, opt for canned beans. She particularly likes to mix it with soups, stews, curries, and rice, put it in salads, or toss it in refried beans and enjoy it on tacos and burritos. You can add black beans to sweet or savory dishes, or experiment with them whole or mashed until you find a method that works for you, Nguyen says.

Need more inspiration? Try these delicious black bean recipes.