Among hundreds of varieties of beans, black beans are one of the most popular. They have a sweet taste and soft texture that works nicely in various dishes, especially in Central American, South American and Caribbean cuisine.
Beans of all types are a healthy and inexpensive plant-based protein that provides plenty of fiber to the diet. Black beans are also a good source of iron and folate, two micronutrients that are vital for growth and development. In addition, eating black beans has been tied to cardiovascular health and blood-sugar control.
Let’s look at the nutrition of black beans, what makes them good for you and healthy black bean recipes to try.
Black bean nutrition facts
A ½ cup serving of unsalted black beans has:
- 114 calories
- 8 grams protein
- 0 grams fat
- 20 grams carbohydrates
- 8 grams fiber (29% daily value (DV))
- 2 milligrams iron (11% DV)
- 128 mcg folate (32% DV)
Boiled black beans do not have any sodium, but canned black beans are packed in a salty brine (more on that later).
Black bean benefits
Black beans boast a high dose of protein, fiber, iron and folate. Protein and fiber are two nutrients that contribute to satiety, an important aspect of weight control and managing hunger throughout the day. Fiber is also well known for preventing constipation and keeping the digestive system healthy. But what’s even more interesting is that research suggests that one of the fiber types in beans, called resistant starch, may promote the growth of beneficial bacteria in the gut and promote overall gut health.
Folate is an important B vitamin for women of childbearing age, as it helps prevent neural tube defects in a fetus. Getting adequate folate in the diet may also decrease the risk of cardiovascular disease, cancer and dementia.
There are only a few studies on black beans specifically, but the research suggests consumption of black beans may benefit the heart and blood sugar. Prior research has established that eating beans over several weeks can improve vascular…
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