Health Benefits and Facts
Black beans are classified as legumes. Also known as turtle beans
because of their hard, shell-like appearance, black beans are, in fact, the
edible seeds of the plant.
This MNT Knowledge Center feature is part of a collection of
articles on The health benefits of popular foods.
It provides a nutritional profile of the black bean and an
in-depth look at its possible health benefits, how to incorporate black beans
into your diet, and any potential health risks of consuming black beans.
Fast facts on black beans
This MNT Knowledge Center feature is part of a collection of articles on The health benefits of popular foods.
It provides a nutritional profile of the black bean and an in-depth look at its possible health benefits, how to incorporate black beans into your diet, and any potential health risks of consuming black beans.
Fast facts on black beans
Possible health benefits of consuming black
beans
1) Maintaining healthy bones
2) Lowering blood pressure
3) Managing diabetes
4) Warding off heart disease
The black bean's fiber, potassium, folate, vitamin B6,
and phytonutrient content, coupled with its lack of cholesterol, all
support heart health. The fiber in black beans helps lower the total amount of
cholesterol in the blood and decrease the risk of heart disease.
The black bean's fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
5) Preventing cancer
Black
beans are high in folate, which plays a role in DNA synthesis and repair, thus
preventing the formation of cancer cells from mutations in the DNA.
6) Healthy digestion
7) Weight loss
Nutritional profile of black beans
§ Energy
- 114 kilocalories
Black beans also offer a variety of phytonutrients like
saponins, anthocyanins, kaempferol, and quercetin, all of which
possess antioxidant properties.
Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.
Incorporating black beans into your diet
If you are using canned black beans, be sure to select those
with no added sodium and to drain and rinse them. When preparing dried black
beans, it is important to sort (pick out any small rocks or other debris that
may have wound up in the package), wash, and soak them in water for at least 8-10
hours before cooking in order to achieve optimum flavor and texture.
You can tell they are finished soaking when you can split them
easily between your fingers. Soaking dried legumes reduces the amount of time
needed to cook them, and also helps remove some of the oligosaccharides that
cause gastrointestinal distress. Soaking beans for longer periods can help to
reduce phytates, which may reduce mineral absorption.
Potential health risks of consuming black beans
If you experience these symptoms associated with legume intake,
you may consider slowly introducing them into your diet. Another option is to
soak beans longer, opt for sprouted beans, and/or drain the water used to soak
dried legumes. This removes two oligosaccharides, raffinose, and stachyose, and
eliminates some of the digestive issues.
If you are using canned black beans, be sure to select those with no added sodium and to drain and rinse them. When preparing dried black beans, it is important to sort (pick out any small rocks or other debris that may have wound up in the package), wash, and soak them in water for at least 8-10 hours before cooking in order to achieve optimum flavor and texture.
You can tell they are finished soaking when you can split them easily between your fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress. Soaking beans for longer periods can help to reduce phytates, which may reduce mineral absorption.
Potential health risks of consuming black beans
If you experience these symptoms associated with legume intake, you may consider slowly introducing them into your diet. Another option is to soak beans longer, opt for sprouted beans, and/or drain the water used to soak dried legumes. This removes two oligosaccharides, raffinose, and stachyose, and eliminates some of the digestive issues.
Benefits of Black Beans Nutrition
Black beans are a food that everyone can benefit from
keeping in their kitchen cabinets. And it’s easy to benefit from black beans
nutrition as they are an extremely affordable source of protein, filling fiber,
disease fighting antioxidants, and numerous vitamins and minerals.
Studies have linked eating black beans with helping
to protect against inflammation, heart disease, weight gain, diabetes, certain
cancers, and common nutrient deficiencies that we often see in people eating a
typical western diet.
Black beans are a food that everyone can benefit from keeping in their kitchen cabinets. And it’s easy to benefit from black beans nutrition as they are an extremely affordable source of protein, filling fiber, disease fighting antioxidants, and numerous vitamins and minerals.
Studies have linked eating black beans with helping to protect against inflammation, heart disease, weight gain, diabetes, certain cancers, and common nutrient deficiencies that we often see in people eating a typical western diet.
Improve Cardiovascular Health
Black beans protect heart health in numerous ways,
one of the most important being that they reduce inflammation. Black beans
nutrition contains high levels of phytonutrients- especially flavonoids called
delphinidin, petunidin, and malvidin- which studies have shown work to control
lipid (fat) metabolism and to positively aid in cholesterol excretion.
Black beans are also exceptionally high in soluble
fiber, which is the type of dietary fiber that is associated with fighting
heart disease by helping to balance unhealthy cholesterol levels. Studies
have found that a diet high in dietary fiber, especially from bean and legume
sources, is protective against heart disease, cardiac arrest, and stroke.
Fiber helps to reduce inflammation as it removes
waste and toxins from the body, keeping arteries clear from dangerous plague
build-up. In fact studies show that having just one daily serving (about 3/4
cup cooked) of beans of any kind can help to decrease chances of a heart attack
and to help balance “bad” LDL cholesterol.
Additionally, black beans provide a high source of
folate and magnesium, two minerals which are important in maintaining a healthy
cardiovascular system. The high fiber content in black beans can also prevent
overeating and gaining harmful excess weight, especially around vital organs
like the heart.
Black beans protect heart health in numerous ways, one of the most important being that they reduce inflammation. Black beans nutrition contains high levels of phytonutrients- especially flavonoids called delphinidin, petunidin, and malvidin- which studies have shown work to control lipid (fat) metabolism and to positively aid in cholesterol excretion.
Black beans are also exceptionally high in soluble fiber, which is the type of dietary fiber that is associated with fighting heart disease by helping to balance unhealthy cholesterol levels. Studies have found that a diet high in dietary fiber, especially from bean and legume sources, is protective against heart disease, cardiac arrest, and stroke.
Fiber helps to reduce inflammation as it removes waste and toxins from the body, keeping arteries clear from dangerous plague build-up. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.
Additionally, black beans provide a high source of folate and magnesium, two minerals which are important in maintaining a healthy cardiovascular system. The high fiber content in black beans can also prevent overeating and gaining harmful excess weight, especially around vital organs like the heart.
A High Source of Filling Fiber
Beans are one of the top high fiber foods and
are something I recommend everyone eats regularly. Black beans make an
exceptionally filling addition to any recipe, with their high levels of dietary
fiber (about 15 grams per cup) but also because of their combination of
complex carbs and protein.
The macronutrients found in beans, including fiber,
work together to give us a feeling of satiety after eating, while also helping
to control blood sugar levels.
The fiber and protein in beans help the glucose
(sugar) from the starch of the beans to be slowly released into the
bloodstream. While simple carbs- including processed foods like cookies,
cereal, refined grains, and sweetened snacks- release sugar into the blood very
quickly, beans keep you full for a long time.
By consuming enough fiber from whole food plant
sources, we are able to properly stimulate digestion and elimination, maintain
a healthy metabolism and to balance electrolytes within the body.
Provides Long-Lasting Energy
It’s very important to consume the right type of
carbohydrates-in the form of whole, unrefined vegetables, starches, legumes and
occasionally sprouted grains- in order to keep energy levels stable.
Beans and legumes contain a form of complex
carbohydrate called starch, which the body is able to slowly digest and use for
energy without spiking blood sugar levels. This makes black beans a food that
is considered low on the glycemic index.
They Will Move You
Filled with fiber, beans can promote regularity by preventing
constipation. To maximize your meal, be sure to accompany high-fiber foods with
ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of
fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to
gluten, a natural protein found in products containing wheat, rye, barley, and
sometimes oats. If you do have food allergies, however, check the food label or
contact the manufacturer to be sure the product is safe.
They’ll Satisfy You
Because beans are metabolized more slowly than other complex
carbs, they may aid in weight loss by keeping us feeling full without being
excessively high in calories.
Beans are one of the top high fiber foods and are something I recommend everyone eats regularly. Black beans make an exceptionally filling addition to any recipe, with their high levels of dietary fiber (about 15 grams per cup) but also because of their combination of complex carbs and protein.
The macronutrients found in beans, including fiber, work together to give us a feeling of satiety after eating, while also helping to control blood sugar levels.
The fiber and protein in beans help the glucose (sugar) from the starch of the beans to be slowly released into the bloodstream. While simple carbs- including processed foods like cookies, cereal, refined grains, and sweetened snacks- release sugar into the blood very quickly, beans keep you full for a long time.
By consuming enough fiber from whole food plant sources, we are able to properly stimulate digestion and elimination, maintain a healthy metabolism and to balance electrolytes within the body.
Provides Long-Lasting Energy
It’s very important to consume the right type of carbohydrates-in the form of whole, unrefined vegetables, starches, legumes and occasionally sprouted grains- in order to keep energy levels stable.
Beans and legumes contain a form of complex carbohydrate called starch, which the body is able to slowly digest and use for energy without spiking blood sugar levels. This makes black beans a food that is considered low on the glycemic index.
They Will Move You
They’ll Satisfy You
Contains Essential Vitamins and Minerals (Folate, Copper, Magnesium, Phosphorus, B Vitamins)
Magnesium rich foods are essential for cellular
health and over 300 biochemical functions in the body. Unfortunately, around
80% of American’s may have a magnesium deficiency and the majority of them
don’t even know it. Because your body requires and uses magnesium for so many
different functions, you can quickly become low in magnesium especially if you
are not consuming enough high magnesium foods.
Protein synthesis
Iron is a trace mineral found in every living cell
in our bodies. Iron is a primary component of two proteins: hemoglobin and
myoglobin which are apart of muscle cells that hold oxygen. Iron
deficiency symptoms from not consuming enough through a healthy diet can
include:
Magnesium rich foods are essential for cellular health and over 300 biochemical functions in the body. Unfortunately, around 80% of American’s may have a magnesium deficiency and the majority of them don’t even know it. Because your body requires and uses magnesium for so many different functions, you can quickly become low in magnesium especially if you are not consuming enough high magnesium foods.
Protein synthesis
High in Protein
Protein is crucial for helping to build
muscle and keeping the body energetic, strong, and youthful. While many
people require less calories as they age in order to maintain a healthy weight,
black beans add a high amount of nutrients to the diet without contributing a
many calories (only about 110 calories per half cup).
Black beans as part of traditional diets are often
eaten with rice, corn or starchy vegetables. Luckily, these combinations work
together to make up a “complete protein”, meaning they contain all of the
essential amino acids (known as the building-blocks of proteins) which are
necessary to acquire through protein-rich foods, since the body cannot make
them.
Protein is crucial for helping to build muscle and keeping the body energetic, strong, and youthful. While many people require less calories as they age in order to maintain a healthy weight, black beans add a high amount of nutrients to the diet without contributing a many calories (only about 110 calories per half cup).
Black beans as part of traditional diets are often eaten with rice, corn or starchy vegetables. Luckily, these combinations work together to make up a “complete protein”, meaning they contain all of the essential amino acids (known as the building-blocks of proteins) which are necessary to acquire through protein-rich foods, since the body cannot make them.
Black Beans as Part of Traditional Diets
According to researchers and archaeologists, beans
were one of the first foods that were gathered and prepared by humans, and some
think that black beans in particular may have been the first kind of legume to
be domesticated for food. Black beans have a very long history in Latin cuisine
and are still an extremely important staple crop across Central, South, and
North America today.
They were first thought to be consumed in Mexico and
South America around 7,000 years ago. Some sources state that they originally
were found and harvested in Peru during this time and then spread to almost
every other nearby South American and Central American nation over the hundreds
of years following.
From Mexico, black beans spread across territories
of the US including Texas, New Mexico, and Louisiana well before they were
established US states, and are still extremely popular in those areas now. Black
beans were first introduced into Europe around the 15th century when Spanish
explorers brought them back from their travels. They then spread to other parts
of the globe including Africa and Asia.
According to researchers and archaeologists, beans were one of the first foods that were gathered and prepared by humans, and some think that black beans in particular may have been the first kind of legume to be domesticated for food. Black beans have a very long history in Latin cuisine and are still an extremely important staple crop across Central, South, and North America today.
They were first thought to be consumed in Mexico and South America around 7,000 years ago. Some sources state that they originally were found and harvested in Peru during this time and then spread to almost every other nearby South American and Central American nation over the hundreds of years following.
From Mexico, black beans spread across territories of the US including Texas, New Mexico, and Louisiana well before they were established US states, and are still extremely popular in those areas now. Black beans were first introduced into Europe around the 15th century when Spanish explorers brought them back from their travels. They then spread to other parts of the globe including Africa and Asia.
How Black Beans Are Used Around the World
Black beans have been popularly used in Latin
American cuisines for thousands of years. Today they are most commonly found in
Mexican, Brazilian, Dominican, Cuban, Cajun and Creole cuisines. Black beans
are from the Phaseolus vulgaris legume family, a plant that is native to the
Americas.
They are technically a part of the kidney bean
family, which there are around 500 different varieties of! The beans go by the
common name “black beans” in the US but are called by different names around
the globe- such as black turtle beans, frijol negro, zaragoza, or feijao preto.
Some of the most common ways that black beans are
used today are in Mexican burritos or tacos, in the Brazilian dish called
feijoda, in many types of bean and rice dishes across Cuba, Guatemala, The
Dominican Republic, Venezuela, Portugal and other Latin American nations, in
soups and stews as part of Creole recipes stemming from the Louisiana area,
mixed with eggs for huevo rancheros in Texas or New Mexico, used to flavor
sauces across parts of Asia, and in many other ways too.
Black beans have been popularly used in Latin American cuisines for thousands of years. Today they are most commonly found in Mexican, Brazilian, Dominican, Cuban, Cajun and Creole cuisines. Black beans are from the Phaseolus vulgaris legume family, a plant that is native to the Americas.
They are technically a part of the kidney bean family, which there are around 500 different varieties of! The beans go by the common name “black beans” in the US but are called by different names around the globe- such as black turtle beans, frijol negro, zaragoza, or feijao preto.
Some of the most common ways that black beans are used today are in Mexican burritos or tacos, in the Brazilian dish called feijoda, in many types of bean and rice dishes across Cuba, Guatemala, The Dominican Republic, Venezuela, Portugal and other Latin American nations, in soups and stews as part of Creole recipes stemming from the Louisiana area, mixed with eggs for huevo rancheros in Texas or New Mexico, used to flavor sauces across parts of Asia, and in many other ways too.
Purchasing Black Beans
Black beans can be found in dried or precooked
varieties. They are most available in precooked/canned, or precooked/frozen
varieties. Precooked black beans, either in canned or frozen form, often have
the same nutrient levels as freshly made beans, so as long as you buy a
high-quality kind, you can conveniently enjoy beans even when you’re short on
time.
Most people tend to use precooked, canned beans
because the cooking time for dried beans can be a bit long, but it requires you
to plan a day ahead normally in order to soak the beans. However many people
feel that beans made from scratch- meaning from dried form- taste the best and
hold their texture more so than precooked kinds, plus this allows you to save
and use the starchy, black cooking liquid too.
Canned, precooked beans are a great option when you
don’t have time to prepare beans from scratch, although many brands of canned
beans use the chemical BPA in the lining of their cans, which is a toxin you
will want to avoid leaching into your food.
Look for organic varieties of canned beans that are
certified “BPA free” in order to avoid this chemical winding up in your beans.
Make sure to rinse canned beans to reduce the sodium content and to freshen up
the taste. You can also try simmering canned and rinsed beans in some vegetable
stock to further plump them up and enhance their flavor.
Look for dried black beans at markets that sell food
by the pound, or in the “bulk bin” section of your favorite health food store
where you will likely be able to find organic dried beans for sale at a very
low cost. If you find sprouted black beans, that’s even better! Dried beans
remain fresh for a long time, so you don’t need to worry about buying too much
and having them spoil.
It’s best to soak all dried beans overnight prior to
cooking them, which helps to make them more digestible, to aid in absorbing
their nutrients, and to decrease cooking time. Keep some dried beans in your
kitchen for whenever you have some extra time to cook.
Dry, uncooked black beans will keep for up to 12
months if stored in an airtight container in a cool, dry and dark place like
your cabinet. Cooked black beans should stay fresh for about 4-5 days, but you
can also easily freeze them after cooking them and use them later on.
Black beans can be found in dried or precooked varieties. They are most available in precooked/canned, or precooked/frozen varieties. Precooked black beans, either in canned or frozen form, often have the same nutrient levels as freshly made beans, so as long as you buy a high-quality kind, you can conveniently enjoy beans even when you’re short on time.
Most people tend to use precooked, canned beans because the cooking time for dried beans can be a bit long, but it requires you to plan a day ahead normally in order to soak the beans. However many people feel that beans made from scratch- meaning from dried form- taste the best and hold their texture more so than precooked kinds, plus this allows you to save and use the starchy, black cooking liquid too.
Canned, precooked beans are a great option when you don’t have time to prepare beans from scratch, although many brands of canned beans use the chemical BPA in the lining of their cans, which is a toxin you will want to avoid leaching into your food.
Look for organic varieties of canned beans that are certified “BPA free” in order to avoid this chemical winding up in your beans. Make sure to rinse canned beans to reduce the sodium content and to freshen up the taste. You can also try simmering canned and rinsed beans in some vegetable stock to further plump them up and enhance their flavor.
Look for dried black beans at markets that sell food by the pound, or in the “bulk bin” section of your favorite health food store where you will likely be able to find organic dried beans for sale at a very low cost. If you find sprouted black beans, that’s even better! Dried beans remain fresh for a long time, so you don’t need to worry about buying too much and having them spoil.
It’s best to soak all dried beans overnight prior to cooking them, which helps to make them more digestible, to aid in absorbing their nutrients, and to decrease cooking time. Keep some dried beans in your kitchen for whenever you have some extra time to cook.
Dry, uncooked black beans will keep for up to 12 months if stored in an airtight container in a cool, dry and dark place like your cabinet. Cooked black beans should stay fresh for about 4-5 days, but you can also easily freeze them after cooking them and use them later on.
Importance of Sprouting and Soaking Black Beans
Phytates and tannins are naturally occurring
chemical compounds found in all beans and legumes, which are sometimes called
“nutrient blockers” since they can lower nutrient availability in some cases.
Soaking and sprouting black bean helps to eliminate phytic acid and may greatly
increase mineral absorption in addition to making the beans more digestible and
less gas-forming.
It’s believed that one of the reasons phytic acid
has become a health concern today is because we no longer practice food
preparation techniques such as sprouting or sourdough fermentation, which kills
off a high amount of phytic acid, therefore people are consuming much more of
it than ever before.
Also try soaking and sprouting your beans (and
grains too) since this can help to reduce phytic acid by around 50 – 100%.
Studies have showed that consuming soaked and sprouted beans, which are close
to beans in their raw form and require less cooking times, keeps more of the
beans antioxidants in fact.
Phytates and tannins are naturally occurring chemical compounds found in all beans and legumes, which are sometimes called “nutrient blockers” since they can lower nutrient availability in some cases. Soaking and sprouting black bean helps to eliminate phytic acid and may greatly increase mineral absorption in addition to making the beans more digestible and less gas-forming.
It’s believed that one of the reasons phytic acid has become a health concern today is because we no longer practice food preparation techniques such as sprouting or sourdough fermentation, which kills off a high amount of phytic acid, therefore people are consuming much more of it than ever before.
Also try soaking and sprouting your beans (and grains too) since this can help to reduce phytic acid by around 50 – 100%. Studies have showed that consuming soaked and sprouted beans, which are close to beans in their raw form and require less cooking times, keeps more of the beans antioxidants in fact.
Black Bean Recipes
Black beans have a hearty, meaty texture that can
also be creamy when they are cooked. They have a smoky and slightly sweet but
versatile taste when they are mature and fully cooked, which is why they are
often used as a meat substitute in many vegetarian and vegan dishes.
Some people describe their taste as being similar to
mushrooms, another popular meat substitute. Many cultures use to keep and
consume the boiled water of black beans after preparing them, since it becomes
thick and black, taking on a starchy taste and texture that can be added to
soups or rice. The cooking liquid of black beans is mixed with seasoning and
consumed as a broth in many Latin natures.
Black beans have a hearty, meaty texture that can also be creamy when they are cooked. They have a smoky and slightly sweet but versatile taste when they are mature and fully cooked, which is why they are often used as a meat substitute in many vegetarian and vegan dishes.
Some people describe their taste as being similar to mushrooms, another popular meat substitute. Many cultures use to keep and consume the boiled water of black beans after preparing them, since it becomes thick and black, taking on a starchy taste and texture that can be added to soups or rice. The cooking liquid of black beans is mixed with seasoning and consumed as a broth in many Latin natures.
Concerns with Black Beans
Black beans also contain certain chemical compounds
call purines, which are found in many different types of
plant and animal-based foods. Purines can turn into uric acid within the body
when high levels are consumed, which can
result in problems for people who do not process uric acid well.
Gout and kidney stones are
two conditions that result from excess accumulation of uric
acid within the body, therefore people with these conditions should
avoid consuming high levels of purine-foods. Some research points to the fact
that beans and other plant foods do not raise as much of a threat of increasing
uric acid as animal-based foods do, although more research is still needed on
the topic.
If you experience any condition related to high uric
acid build-up, you will want to speak to your doctor about your specific
dietary choices.
Black beans also contain certain chemical compounds call purines, which are found in many different types of plant and animal-based foods. Purines can turn into uric acid within the body when high levels are consumed, which can result in problems for people who do not process uric acid well.
Gout and kidney stones are two conditions that result from excess accumulation of uric acid within the body, therefore people with these conditions should avoid consuming high levels of purine-foods. Some research points to the fact that beans and other plant foods do not raise as much of a threat of increasing uric acid as animal-based foods do, although more research is still needed on the topic.
If you experience any condition related to high uric acid build-up, you will want to speak to your doctor about your specific dietary choices.
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