Black beans are part of Mexican and other cuisines in the world. They are a dark colour and have a slightly sweet flavour. Black beans contain high protein and fibre. But how many carbs in black beans? Here, find out the carbs in black beans (Phaseolus vulgaris), including its glycemic index and load.
You can cook black beans in various ways, including boiling and frying. They are also often used in dishes such as burritos and tacos. Black beans stew (dal) and curry with roti or rice are very popular in India. Black beans are also often used in soups.
Like most other types of beans, black beans contain many nutrients and vitamins. They are high in fibre and have a large amount of iron. Let’s see how many carbs in black beans are.
Carbs in black beans, how much?
As per IFCT, when you eat black beans, you get 43.46 grams of carbohydrates and 275.85 kCal energy per 100g portion. Evidently, carbohydrates form 63.02 % of the calories in black beans. Here is how black beans meet your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 15.80 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 21.07 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 26.34% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 35.12% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in black beans
Serving: 100g black beans (Phaseolus vulgaris)
Net carbs in black beans – 41.22 gm.
Total starch – 40.07 gm, which is 97.21 % of total carbs in black beans. The black bean is a type of legume that is high in starch.
Total Free Sugar – 1.15 gm, which is 2.79 % of total carbs in black beans
Details of free sugars in black beans
a. Fructose – 0.20 gm, which is 0.49 % of total carbs in black beans.
b. Glucose – 0.53 gm, which is 1.29 % of total carbs in black beans.
c. Sucrose – 0.42 gm, which is 1.02 % of total carbs in black beans.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 1.15 gm, which is 2.79 % of net carbs in black beans
Glycemic index of black beans
Finally, the glycemic index and glycemic load of black beans tested against healthy people are 20 and 3, respectively. This number is considering that the black beans are soaked overnight and cooked for about 40 minutes.
Black beans are legumes with a low glycemic index (less than 55), meaning they don’t raise blood glucose levels as fast as other foods.
Therefore, black beans make them a good choice for people with diabetes or trying to control their blood sugar levels. Interestingly, they are also high in fibre and protein, making them a healthy and satisfying meal option in your diet plan.
In conclusion, black beans are a great source of carbs for athletes and people who are looking to maintain a healthy lifestyle. They’re low in fat and calories and provide plenty of fibre and protein. They’re also a good source of iron, magnesium, and potassium. So if you’re looking for a nutritious, satisfying, and affordable source of carbs, black beans are a great choice.