January 29

Black Beans: Nutritional Properties, Benefits and Uses

By Fitness Blog

January 29, 2022

Black Beans: Nutritional Properties, Benefits and Uses HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Legumes are a wealthy supply of protein and antioxidants. Black beans, often known as ‘turtle beans', are a wholesome, mouth-watering and budget-friendly legume. In addition, they've medium, oval-shaped seeds with a satisfying texture and mildly candy flavour. Black beans have been a necessary a part of North American diets for hundreds of years. In addition, they're additionally a wholesome choice for vegans to satisfy their every day protein consumption. Black beans are in pattern due to the moment pot recipes. However, it additionally highlights the dietary advantages of this conventional legume seed.

Types of Black Beans

There are two kinds of black beans out there out there. The first is of course dried beans, and the opposite is the processed canned black beans.

The dried black beans are excessive in vitamin and low in fats and sodium. They often take extra time to cook dinner. However, you possibly can retailer dried black beans for a very long time, and they're cheap. At the identical time, the canned black beans are processed and comprise sodium. They are prepared to make use of, and you'll cook dinner them in minutes. Canned black beans have an expiry date and are a bit pricey.

Nutritional Properties of Black Beans

Black beans are wealthy in fibre, carbs, folate, potassium, and protein. In addition, they're free from sodium and ldl cholesterol.

Nutritional Value – One hundred grams of cooked black beans comprise:

  • Calories- 132 Kcal
  • Fat – 0.54 g
  • Carbs – 23.7 g
  • Protein – 8.8 g
  • Dietary fibre- 8.7 g
  • Water- 65.4 g


Black beans are wealthy in carbohydrates and fibre (each soluble and insoluble). They don't comprise sugar. The carbohydrates current in black beans are easy carbohydrates.


Black beans comprise much less fats, and a lot of the fats is polyunsaturated. 


Black beans are protein-dense legumes that contribute to an individual's every day protein consumption.


Black beans are exceptionally excessive in iron, magnesium, potassium and calcium content material. Black beans additionally comprise manganese, thiamine and folate, which is essential for pregnant girls. In addition, black beans comprise nutritional vitamins B, E and Okay and minerals like potassium, magnesium, calcium and iron.

Daily Consumption Limit

Beans are tremendous wholesome meals. They have spectacular dietary advantages. Because of their excessive focus of vitamins, consuming extra beans in a food regimen can enhance general well being and reduce the chance of coronary heart illness, weight problems and plenty of kinds of cancers. For vegans, beans could be a essential supply of plant-based protein. The really useful amount of black beans is ½ cup or 25-30g per day. 

Studies suggest the consumption of 1.5 cups of beans every week as a way to get some great benefits of their attainable well being advantages.

Benefits of Black Beans

1. Helps in Reducing the Risks of Heart Disease

Magnesium, iron and potassium are important for sustaining good coronary heart well being. Black beans are wealthy in iron, potassium and magnesium, important for producing wholesome purple blood cells. In addition, black beans are cholesterol-free and are good meals for coronary heart sufferers.

2. Controls Diabetes

Diabetic sufferers ought to eat meals excessive in fibre. Black beans are a wonderful supply of fibre and assist management blood sugar ranges. As a consequence, black beans are useful for type-1 and type-2 diabetic sufferers. 

In individuals with type-1 diabetes, black beans assist decrease blood sugar ranges. However, it will increase insulin ranges and insulin tolerance in individuals with kind 2 diabetes.

3. Lowers Blood Pressure

Black beans are low in sodium content material. Sodium is the main reason for hypertension. Black beans are additionally wealthy in potassium, which lowers blood stress ranges. Studies exhibits that the consumption of beans often retains your blood stress ranges in examine.

4. Helps in Healthy Bone Growth

Black beans are wealthy in iron, zinc, calcium, copper and magnesium. These minerals are vital for bone development and strengthening, in addition to for the event of wholesome and powerful bone constructions. Black beans for older adults is an effective choice for growing bone power and stopping points like osteoporosis.

5. Good for Pregnancy

Black beans comprise folate, which is important for pregnant girls. When folate enters a pregnant girl's physique, it modifications into folic acid. Folic acid helps in growing the expansion of purple blood cells. In addition, folic acid helps usually develop the mind and coronary heart of the foetus and prevents congenital disabilities within the unborn child. 

The iron content material of black beans helps scale back iron deficiency and its results. The vitamins current in black beans contribute to the mom's and the infant's well being.

6. Helps within the Prevention of Cancer

Black beans are thought of a superfood. That is as a result of it helps decrease blood stress, stop diabetes and enhance coronary heart well being. In addition, it prevents the expansion of cancerous cells.

Black beans are excessive in antioxidants and assist quick restoration and take away broken cells earlier than infecting different wholesome cells. The antioxidants additionally stop the mutation of genes. As a consequence, it helps stop most cancers.

7. Helps Cure Anaemia

Anaemia is because of a deficiency of iron. Black beans have excessive iron content material, which additionally helps in lowering the chance of anaemia. In addition, consuming black beans leads to growing the manufacturing of wholesome purple blood cells.

8. Helps in Enhancing Fertility

Beans comprise a uncommon mineral, molybdenum. Studies counsel that molybdenum will increase power throughout sexual actions. In addition, molybdenum cures infertility and erectile dysfunction in males. It additionally helps detoxify some acidic compounds current in our digestive tract.

9. Helps Nervous System

The foliate current in black beans is helpful for our nervous system. In addition, some amino acids current in black beans are important for sustaining nervous system functioning. The consumption of black beans additionally reduces the chance of Parkinson's illness and Alzheimer's.

10. Helps in Weight Loss

Black beans are wealthy in fibre. As a consequence, they transfer slowly within the digestive tract, as gradual as meat. The gradual motion of beans makes you are feeling full for a very long time, reduces meals craving, and aids weight reduction.

Carbs current in black beans are easy carbs that present power with out risking an individual's physique form and construction. However, black beans can't be part of the keto food regimen as a consequence of their excessive carbs content material.

11. Helps Maintain Digestive System

Black beans are one of many healthiest meals on this planet as a result of they're wealthy in protein, fibre, carbs and minerals. Fibre and protein help in optimising the operate of the digestive system, which will increase the absorption of vitamins. In addition, it's going to assist totally flush the waste. Therefore, consuming black beans is an efficient dwelling treatment for abdomen issues like constipation.

Beans: Comparison

Pinto Beans

Pinto beans are softer and creamier than black beans. They are brown with spots and pink when cooked. Pinto beans are barely larger in carbs, fats and fibre than black beans, and so they have excessive starch content material.

Kidney Beans

The solely distinction between black beans and kidney beans is their style. Both beans are just about an identical and have nearly the identical dietary worth. However, kidney beans are poisonous when cooked improperly.

Red Beans

You can simply differentiate black beans based mostly on their look. For instance, purple beans are small, oval and have purple pores and skin. In distinction, black beans have extra magnesium, antioxidants, and pack extra fibre than small purple beans.

Healthy Recipes Using Black Beans

Black beans are loved worldwide, primarily with rice, burritos, salads and tacos.

The most vital a part of getting ready black beans is soaking them. Soaking is a necessary step for stopping intestinal gasoline. Some individuals choose boiling beans overflowing them. Going for dried black beans is at all times higher than canned ones.

1. Instant Pot Black Beans

Black Beans: Nutritional Properties, Benefits and Uses- HealthifyMe

Serving- 4


  • Dried black beans (rinsed): 1 cup
  • Chicken (or vegetable) broth: 2-3 cups
  • Shallot (peeled and halved): ½ bowl
  • Bay leaf: 2-3
  • Garlic (diced): 4-5 cloves
  • Salt (as per style)
  • Freshly floor black pepper
  • Freshly chopped herbs, similar to parsley, cilantro, and inexperienced onions


  1. Add black beans, broth, shallot, bay leaf, and garlic to an on the spot pot—season with salt and pepper. 
  2. Place lid on Instant Pot and set to Manual, High and set time for half-hour.
  3. Wait 15-20 minutes earlier than opening the lid. 
  4. Add extra salt and pepper and garnish with herbs, if desired.

2. Black Bean Tacos

Black Beans: Nutritional Properties, Benefits and Uses- HealthifyMe

Mexican delicacies is gaining reputation every day. Tacos are scrumptious and might be made wholesome with black beans.

Servings -2


  • Olive oil: 2 tablespoons
  • Onion (chopped): 1 small
  • Black beans (rinsed and drained): ½ cup
  • Green salsa (salsa verde): 2 spoons
  • Garlic powder
  • Chilli powder
  • Cumin (floor)
  • Taco shells (non-obligatory)
  • Shredded Mexican cheese mix (non-obligatory)
  • Tomato, diced (non-obligatory)
  • Avocado, sliced (non-obligatory)
  • Shredded lettuce (non-obligatory)


  1. Heat olive oil in a pan over medium warmth. 
  2. Cook onion in scorching oil till tender for a couple of minutes. Add black beans, inexperienced salsa, garlic powder, chilli powder, and cumin to the onion and saute. 
  3. Reduce warmth to low and cook dinner the combination till it thickens.
  4. If desired, serve with taco shells, cheese mix, tomato, avocado, and shredded lettuce.

3. Black Bean Dip

Black Beans: Nutritional Properties, Benefits and Uses- HealthifyMe

It's so flavorful, wholesome and simple to make. You'll adore it along with your favorite flavour of nachos.

Servings- 4


  • Black beans-½ cup
  • Olive oil-2 tablespoons
  • Chopped onion- 1 medium
  • Cilantro-½ bowl
  • Jalapeños- 4-5
  • Garlic- 5-6 cloves
  • Cumin powder
  • Sea salt
  • Fresh lime 2-3 spoons


  1. Cook onions, garlic, and jalapeños in olive oil till very comfortable, about 10 minutes. 
  2. Leave the garlic in giant chunks. If you chop it too finely, it's going to burn.
  3. Add the beans to the onion combination, salt, cumin, lime juice, water, and recent cilantro in a blender. 
  4. Transfer the dip to a serving bowl and add extra recent chopped cilantro, if desired.

Possible Side Effects

Consumption of black beans is secure with none important unintended effects. The solely drawback individuals face is indigestion, abdomen misery and intestinal gasoline. Moreover, in some circumstances, individuals expertise abdomen aches. People engaged on a low carb food regimen ought to keep away from or minimise the consumption of black beans. 


Black beans' antioxidants, fibre, protein, and carbohydrates are nutritionally highly effective. A food regimen containing beans can scale back your danger of a number of extreme medical circumstances and assist your physique course of energy extra successfully. So including Black beans to your grocery record is an effective selection.

Frequently Asked Questions (FAQs)

Q. Why are black beans dangerous for you?

A. Black beans are usually not dangerous for well being. However, they will trigger abdomen misery, indigestion and intestinal gasoline in some circumstances, that are embarrassing for just a few individuals.

Q. Why are black beans good for you?

A. Yes, Black beans are wealthy in vitamins. In addition, they're wealthy in protein, carbohydrates and fibres. They are additionally loaded with antioxidants and assist scale back the chance of many ailments.

Q. Are black beans the identical as kidney beans? 

A. No, Black beans and kidney beans are two totally different sorts of beans. But they've nearly the identical dietary worth. They solely differ in style and bodily look.

Q. Do black beans make you achieve weight?

A. No, Black beans don't make you achieve weight. However, black beans are wealthy in fibre and low in fats which lets you shed weight.

Q. Can you shed weight by consuming black beans?

A. Yes, Black beans assist in losing a few pounds. It is as a result of they're wealthy in fibre, which helps scale back meals cravings by making you are feeling full for a extra prolonged interval.

Q. What is nice to eat with black beans?

A. Black beans with rice retains the blood sugar stage in management. You also can use it with burritos and soup.

Q. Are black beans higher than Pinto?

A. Both beans have their advantages and will help you in a number of methods. However, pinto beans are barely larger in carbs, fats and fibre than black beans. In addition, pinto beans have excessive starch content material. 

Q. Do beans assist burn stomach fats?

A. Black beans are low in fats and excessive in fibre. The fibre will increase the absorption charge of vitamins within the digestive tract and helps preserve a very good physique form and weight. But there isn't any scientific analysis that helps that black beans assist burn stomach fats.

Q. Are black beans good for a flat abdomen?

A. Black beans are a wholesome choice for vegans. The carbs current in Black beans are easy carbs that present power and don't contribute to weight achieve.

Q. How a lot black beans ought to I eat a day?

A. You can eat half-cup or 25-30 grams of cooked black beans on daily basis to get its full advantages. However, it's going to assist you probably have twice or thrice per week. 

Q. Are black beans appropriate for Keto Diet?

A. No, as a result of excessive carbs content material of black beans, they don't seem to be appropriate for a keto food regimen. They are low in fats however excessive in carbohydrates.

Q. Do black beans have numerous carbs?

A. Yes, Black beans are loaded with wholesome and easy carbohydrates. They assist present power.

Q. Are black beans a Superfood?

A. Black beans are a superfood. They are wealthy in proteins, fibre, carbohydrates and minerals like iron, magnesium, copper and potassium. Black beans additionally scale back the chance of coronary heart ailments, diabetes, anaemia and most cancers. Black beans additionally help in weight reduction.

Q. What are the well being advantages of black beans?

A. Black beans assist in losing a few pounds. They additionally scale back blood sugar ranges and preserve blood stress. In addition, they scale back the chance of most cancers. Black beans additionally assist in sustaining a wholesome digestive system.

Q. Can I eat black beans on daily basis?

A. Yes, You can eat black beans on daily basis. A half-cup of cooked black beans helps preserve a wholesome digestive system and coronary heart and blood stress ranges.

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