Are black beans wholesome? Diet, advantages and extra


Black beans (Phaseolus vulgaris L.) are also known as common beans. They are among the most commonly consumed legumes or dried legumes, along with chickpeas .

Black beans originated in South America and are a staple in Latin American and Caribbean cuisine.

In addition to their nutritional potency, they offer many health benefits, including improved blood sugar control and a reduced risk of developing some chronic diseases, such as heart disease and type 2 diabetes.

This article discusses black beans, their nutrition, benefits, and how to prepare them.


Black beans are a legume, also known as a legume, a group of foods with a unique nutritional profile .

One cup (172 grams) contains boiled black beans :

  • Calories: 227
  • Protein: 15 grams
  • Potolo: 1 gram
  • Carbohydrates: 41 grams
  • Fiber: 15 grams
  • Folatoa: 64% of daily value (DV)
  • Copper: 40% of DV
  • Thiamine: 35% of DV
  • Manganese: 33% of DV
  • Magnesium: 29% of DV
  • Iron: 20% of DV
  • Phosphorus: 19% of DV
  • Potassium: 13% of DV
  • Vitamin B6: 7% of DV
  • Calcium: DVren% 2
  • Selenium: DVren% 2

As you can see, black beans are high in fiber and plant protein, two nutrients that help reduce the risk of chronic disease and are missing from many Western diets .

Their protein is highly digestible, with a digestibility of 79%. In fact, black beans are considered a sustainable organic source of protein compared to animal-based sources .

This nutritious legume offers soluble fiber, insoluble fiber and resistant starch, all of which are associated with its many benefits .

Black beans also provide plenty of calcium, selenium and B vitamins. However, the overall mineral content can vary greatly depending on the origin of the bean .

In addition, despite their high iron content, they contain some antinutrients, which are compounds that can hinder the absorption of the mineral .

Black beans have a number of health benefits that are generally linked to their antioxidant and fiber content.

Rich in antioxidants

Black beans are rich in antioxidants. They are compounds that can neutralize free radicals to fight oxidative processes associated with chronic diseases .

Therefore, antioxidants in black beans can help reduce the risk of heart disease, type 2 diabetes and some types of cancer .

In particular, black beans provide a large amount of polyphenols, especially anthocyanins .

Anthocyanins are linked to the potential benefits of type 2 diabetes. They are mainly located on the cover of bean seeds and are responsible for the dark color. They are also responsible for the color of red and pink beans.

Another antioxidant group found in black beans is flavonoids, including catechins, quercetin, myricetin, and kaempferol. These have potential anti-cancer and heart-protecting properties.

Keep in mind that the antioxidant content of beans can be reduced with cooking and storage, resulting in higher losses at higher temperatures. So be sure to store it in a cool pantry .

It can promote heart health

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

For example, black bean saponin compounds act as antioxidants with cholesterol-lowering capabilities. Bean fiber can also help lower total cholesterol and triglyceride levels.

In fact, research shows that for every 10 grams of fiber consumed, the risk of dying from heart disease can be reduced by 27%. Also, consuming 5-10 grams of soluble fiber a day can reduce LDL (bad) cholesterol levels by 5% .

Other evidence shows that people who ate beans, including black beans, had a 11% lower risk of heart disease than those who did not eat beans .

However, another study found that consuming 1/2 cup (113 grams) of beans daily did not have a significant effect on cholesterol levels. So you may only see the benefits of heart health if you eat more than that number of beans every day .

Research has also found an inverse correlation between bean fiber consumption and blood pressure, namely that higher fiber intake results in lower readings .

In addition, flavonoids from black beans can help prevent the addition of platelets and promote muscle relaxation, which in turn increases the effect of lowering blood pressure .

Another study found that consuming 3/4 cup (129 grams) of black beans had a vasopressor effect, which helps to relax the blood vessel muscles to lower blood pressure.

It can help manage blood sugar levels

Antioxidants and fiber in black beans can control blood sugar.

First, their anthocyanidin content has been shown to increase insulin sensitivity, which in turn improves the way your cells respond to the hormone insulin. This can lead to a drop in blood sugar after a meal .

In addition, anthocyanins can inhibit the activity of alpha-amylase, maltase, and sacrilege, the three enzymes that support the digestion of carbohydrates, which promotes a lower blood sugar level after eating.

Second, black bean fiber can improve the glycemic index (GI) of a meal.

GI measures how a food raises blood sugar.

Black beans have a GI range of 29-38, so they are considered a low GI food. This means that they cause a small, steady rise in blood sugar (4).

Studies show that eating less than 1/2 cup (86 grams) of black beans can reduce the GI of your meal, help you eat your blood sugar and control it for up to 120 minutes.1).

This is because bean fiber increases intestinal volume and transit time through the intestines, allowing for slow absorption of glucose. In addition, fiber slows down the rate of digestion by slowing the release of glucose into the bloodstream .


Like most legumes, black beans contain compounds known as antinutrients. They are so called because they impair the digestion and absorption of certain minerals in the body.

Antinutrients found in black beans :

  • Lessons: it can fight digestion and alter intestinal function
  • Protease inhibitors: interfere with the digestion of legumes
  • Tannins: prevent the absorption of iron and have a negative effect on iron deposits
  • Phytic acid: prevents the absorption of calcium, iron and zinc and reduces the bioavailability of proteins

Properly covered, it will withstand a great deal of adverse conditions. For example, soaking and boiling beans effectively reduces their nutrient content. Germination and fermentation also contribute significantly .

It should be noted that although black beans are a rich source of vegetable protein, they are not a complete source of protein. This means that they do not have all the nine essential amino acids that the body needs from food .

That’s why it’s important to eat a balanced diet with plant-based foods that will provide all the essential amino acids, as opposed to eating only black beans.

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

In terms of nutritional content, boiled pinto beans provide almost as much protein, carbohydrates, fiber and fat as black beans. They also offer a similar mineral content, with a slightly higher amount of folate, calcium and copper .

Pinto beans also have a high antioxidant content. So they share many health benefits of black beans, including cholesterol and blood sugar lowering properties .

As they are another type of bean, pinto beans also have the same antinutrients as black beans .

This means that you should choose pinto beans over black beans, so if you like them better, you will enjoy the same health benefits.

It is best to soak the dried black beans before cooking to reduce their nutrient content. This means that the preparation of black beans takes some time.

Covering the beans with water and letting them soak overnight is an approach, you can also make them soak faster.

Here are some guidelines for quickly soaking and preparing dried black beans:

  1. Place the beans in a large saucepan and cover with water. Bring water to a boil and continue to boil for about 2 minutes. Then remove the pot from the heat and let the beans sit for a couple of hours.
  2. Drain the beans and place in a saucepan with fresh water. Once again, bring the water to a boil. Then lower the heat and cover.
  3. Cook the beans for 2 hours, adding more boiling water if necessary. Stir the beans occasionally so that they do not stick together or in the pot.
  4. When tender, drain the beans. Season with salt or a seasoning of your choice and enjoy.

Alternatively, canned black beans are an easier, more convenient, and more affordable alternative to preparing dried black beans from scratch. This is because the preserves are pre-cooked.

However, although they are very nutritious, they are usually high in sodium. Eating too much sodium can cause high blood pressure in some people. Be sure to reduce the salt content before draining and washing the beans .

Black beans add to salads, curries and quesadillas. You can also serve them in corn tortillas, mixed with rice, or in peppers or pots.

Black beans are among the most widely consumed dried legumes in the world.

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

Like most legumes, black beans contain antinutrients that can affect your digestion and absorption of minerals. The content of foods that soak and boil before eating is reduced and becomes pleasant and tender.

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