Find out why are black beans the healthiest legumes you can eat. Learn ten reasons why they can benefit your health. Black beans are legume that is common in Mexican cuisine. They are a popular dish because they have a good balance of flavours and are also high in fibre. You can cook black beans differently and use them as a base for other dishes.
10 reasons why are black beans the healthiest
There are several health benefits of black beans. They are a good source of protein, fibre, and antioxidants, low in fat and calories. Moreover, eating black beans can help you in many ways. We list down ten reasons why are black beans the healthiest for you.
1. Black beans are nutritionally dense
Black beans, also called Phaseolus Vulgaris, are nutritionally and economically valuable worldwide. Besides providing nutrients such as complex carbohydrates, higher amounts of proteins, dietary fibre, minerals, and vitamins, these also contain a rich variety of polyphenolic compounds with prospective health benefits [PMID: 24261533].
2. It contains essential amino acids
Amino acids are the building blocks that play a critical role in the body’s growth, development, and homeostasis.
Black beans are rich in lysine, an essential amino acid deficient in certain cereals such as rice. Together with cereal foods, black beans can form an important constituent that can meet the essential protein demand of the vegetarian population.
3. Has high dietary fibre
The starch, dietary fibre, and non-starch polysaccharides in black beans promote a healthy gastrointestinal tract by supporting the growth of gut bacteria.
The fibre is essential for other reasons too! Fibre is beneficial in weight management, blood sugar control, and reducing the risk of heart disease and other chronic conditions.
One way fibre aids in weight management is by filling you up, so you eat less. Fibre also slows digestion, which helps to stabilize blood sugar levels.
4. It contains high soluble fibre
Black beans are high in soluble fibre, which can help to lower cholesterol levels and reduce the risk of heart disease.
Soluble fibre also helps to regulate blood sugar levels. This makes them a good choice for people with diabetes or prediabetes too.
As per IFCT, 100 grams of raw black beans, when cooked into the food, can provide more than 50% of the day’s requirement of soluble fibre.
5. Contains good fats
Black beans also contain good fats such as omega fatty acids (linoleic acid (n-6) and alpha-linolenic acid (n-3).
Omega fatty acids have positive effect on the immune system and prevent the occurrence of dyslipidemia. In addition, they also play an essential role in the development of healthy tissues [PMID: 35050073].
6. It contains different phenolic compounds
Black beans contain sixteen different soluble and insoluble forms of phenolic compounds. Anthocyanins are the most abundant in black beans, averaging about 66% of the total phenolic compounds [PMID: 33921869].
Other phenolic acids (caffeic acid, syringic acid, chlorogenic acid) and flavonoids such as (kaempferol, delphinidin, pelargonidin, and cyanidin) are also found in black beans. In addition, they also contain some tocopherols, fatty acids and sugars too [PMID: 33350144].
7. Has higher antioxidant capacity among legumes
Black beans have one of the highest antioxidant capacities among the 13 legumes analyzed by researchers [https://doi.org/10.3390/agriculture3010090].
Further steamed black beans exert higher antioxidant activities than boiled ones as they lose fewer polyphenols in water.
8. High in folic acids
100g raw black beans (225 g to 230 g cooked) provide approximately 72 % of folic acids for adult females and males.
Folic acids are essential for the body as they help produce and maintain new cells. Folic acids also help to form red blood cells and prevent anaemia.
Pregnant women have higher folate (a form of folic acid) daily to reduce the risk of childbirth defects, such as severe neural tube defects in their babies.
9. Reduce the risk of certain cancers
Increased consumption of black beans is related to a reduced risk of some cancers.
The 100% methanol crude extract from Phaseolus vulgaris has antiproliferative effects on cancer cells [PMID: 16536584].
10. Cardiovascular diseases
Platelets are considered the main medical risk factor for cardiovascular disease [PMID: 33953788]. Phenolic compounds in black beans have an antiplatelet activity that reduces blood platelet activation and influence the treatment of cardiovascular event [PMID: 35050073].
Nutrition in black beans
Serving size: 1 oz raw black beans, approximately 28.35 grams (or 75-80 grams when cooked)
Water – 2.71 gm.
Calories in black beans 1 oz
Calories in black beans 1 oz are 78.20 kCal; as much as 3.91 % of male DRI of 2000 kCal. Further, it can attain 5.21 % of female DRI of 1500 kCal.
a. Protein forms 28.90 % of the calories
b. Carbs form 63.02 % of the calories in black beans 1 oz.
c. Fats form 2.99 % of the calories.
Macros in black beans 1 oz
a. Protein in black beans 1 oz is 5.65 grams, which is 7.53 % of male DRI of 75 grams. Further, it can complete 10.04 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in black beans 1 oz are 12.32 grams, therefore, is 4.48 % of male DRI of 275 grams. Thus, it can achieve 5.97 % of female DRI of 206.25 grams. In general, carbohydrates DRI is 55% of calories.
c. Fats in black beans 1 oz are 0.26 grams, notably 0.39 % of male DRI of 66.67 grams. As a result, a woman gets 0.52 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The fibre in black beans 1 oz is 6.63 gram, thus is 17.45 % of male DRI of 38 gram. On the other hand, females get 26.52 % of female DRI of 25 grams.
e. Soluble Fibre is 1.53 gm, which is 15.30 % of male DRI of 10 gm. Additionally, females will get 15.52 % of female DRI of 9.86 gm.
f. Total Free Sugar is 0.33 gm, which is 0.55 % of male DRI of 60 gm and 0.66 % of female DRI of 50 gm.
Vitamins in black beans 1 oz
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.10 mg, which is 8.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 9.09 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.02 mg, therefore, is 1.54 % of male DRI of 1.3 mg. Besides, women also get 1.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.53 mg, notably 3.31 % male DRI of 16 mg and 3.79 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.10 mg, thus is 7.69 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.19 mcg, therefore, is 0.63 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 82.50 mcg, as much as 20.63 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, which is 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 1.23 mcg, notably 24.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.14 mg, thus 0.93 % of DRI of 15 mg for males and females.
l. Vitamin K – 6.10 mcg, as much as 5.08 % of male DRI of 120 mcg and 6.78 % of female DRI of 90 mcg.
Minerals in black beans 1 oz
a. Calcium – 22.16 mg, which is 2.22 % of DRI of 1000 mg for males and females.
b. Phosphorus – 129.56 mg, therefore, is 18.51 % of DRI of 700 mg for males and females.
c. Iron – 1.28 mg, notably 16.00 % male DRI of 8 mg and 7.11 % female DRI of 18 mg.
d. Magnesium – 55.85 mg, thus is 13.96 % of male DRI of 400 mg and 18.02 % of female DRI of 310 mg.
e. Copper – 292.01 mcg, as much as 32.45 % of DRI of 900 mcg for males and females.
f. Manganese – 0.67 mg, which is 29.13 % of male DRI of 2.3 mg and 37.22 % of female DRI of 1.8 mg.
g. Molybdenum – 0.02 mcg, therefore, is 0.04 % of DRI of 45 mcg for males and females.
h. Zinc – 0.69 mg, notably 6.27 % of male DRI of 11 mg. At the same time, women get 8.63 % of female DRI of 8 mg.
i. Chromium – 2.84 mcg, thus is 8.11 % of male DRI of 35 mcg. Besides, women too get 11.36 % of female DRI of 25 mcg.
j. Selenium – 9.23 mcg, as much as 16.78 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 360.61 mg, as much as 7.67 % of DRI of 4700 mg for males and females.
m. Sodium – 0.38 mg, which is 0.03 % of DRI of 1500 mg for males and females.
n. Omega 3 – 19.79 mg, therefore, is 3.30 % of DRI of 600 mg for males and females,
o. Omega 6 – 112.83 mg, not only 18.81 % of DRI of 600 mg for males and females.
9 essential amino acids protein in black beans 1 oz
Histidine
Histidine in black beans 1 oz is 51.415 mg which translates to the following.
a. 10.28 % of DRI of 500 mg for an adult weighing 50 kg.
b. 8.57 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 7.35 % of DRI of 700 mg for a person of weight 70 kg.
d. 6.43 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in black beans 1 oz is 73.45 mg which works out as follows.
a. 14.69 % of DRI of 500 mg for a person weighing 50 kg.
b. 12.24 % of DRI of 600 mg for an adult weighing 60 kg.
c. 10.49 % of DRI of 700 mg for an individual weighing 70 kg.
d. 9.18 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in black beans 1 oz is 142.945 mg, and its adequacy is as follows.
a. 20.42 % of DRI of 700 mg for a person weighing 50 kg.
b. 17.02 % of DRI of 840 mg for an adult weighing 60 kg.
c. 14.59 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 12.76 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in black beans 1 oz is 108.48 mg which completes our nutrition as follows.
a. 18.08 % of DRI of 600 mg for an adult weighing 50 kg.
b. 15.07 % of DRI of 720 mg for an adult weighing 60 kg.
c. 12.91 % of DRI of 840 mg for a person of weight 70 kg.
d. 11.30 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in black beans 1 oz is 31.075 mg, and its nutrition is as follows.
a. 4.78 % of DRI of 650 mg for a person weighing 50 kg.
b. 3.98 % of DRI of 780 mg for a person weighing 60 kg.
c. 3.41 % of DRI of 910 mg for an individual weighing 70 kg.
d. 2.99 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in black beans 1 oz is 158.2 mg, and the right amount is as follows.
a. 22.60 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 18.83 % of DRI of 840 mg for an adult weighing 60 kg.
c. 16.14 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 14.13 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in black beans 1 oz is 66.105 mg, and its adequacy is as follows.
a. 18.89 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 15.74 % of DRI of 420 mg for an adult weighing 60 kg.
c. 13.49 % of DRI of 490 mg for a person of weight 70 kg.
d. 11.80 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in black beans 1 oz is 11.865 mg, and its value can be summarised as follows.
a. 6.78 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 5.65 % of DRI of 210 mg for another adult weighing 60 kg.
c. 4.84 % of DRI of 245 mg for an individual weighing 70 kg.
d. 4.24 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in black beans 1 oz is 84.185 mg, whose sufficiency is as follows.
a. 16.84 % of DRI of 500 mg for an adult weighing 50 kg.
b. 14.03 % of DRI of 600 mg for an adult weighing 60 kg.
c. 12.03 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 10.52 % of DRI of 800 mg for a person weighing 80 kg.
Carbs in black beans 1 oz
Eating 1 oz black beans gives you 12.32 grams of carbohydrates and 78.20 kCal energy. Carbohydrates form 63.02 % of the calories in black beans 1 oz. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 4.48 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 5.97 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 7.47% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 9.96% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in black beans 1 oz
a. Total available carbs in black beans 1 oz – 11.69 gm.
b. Total starch – 11.36 gm, which is 97.18 % of total carbs in black beans 1 oz
c. Total Free Sugar – 0.33 gm, which is 2.82 % of total carbs in black beans 1 oz
Details of free sugars in black beans 1 oz
a. Fructose – 0.06 gm, which is 0.51 % of total carbs in black beans 1 oz
b. Glucose – 0.15 gm, which is 1.28 % of total carbs in black beans 1 oz
c. Sucrose – 0.12 gm, which is 1.03 % of total carbs in black beans 1 oz
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 0.33 gm, which is 2.82 % of total carbs in black beans 1 oz
Black beans have low glycemic index and glycemic load.
Note
Nutritional values of black beans 1 oz are from IFCT, approximate and subject to variance.
