Are Black Beans Healthy?

Black beans, a member of the legume family that includes other beans, peas and lentils, are a staple food in many cultures. Native to Central and South America, these dark beans are also known as turtle beans or frijoles negros. Despite the name, the skin of the black bean is actually a very deep purple.

“Like most legumes, black beans are versatile and inexpensive,” says registered dietitian Natalie Romito, RD, LD. “They shine in many types of dishes, and they’re great hot or cold. They also offer several health benefits.”

Romito shares why black beans should become a regular part of your meal plan.

Black bean nutrition

“Black beans contain lots of soluble and insoluble fiber,” Romito says. “They’re an excellent source of plant protein, offering 15 grams of protein per cup cooked (30% daily value, or DV) and many other essential nutrients.”

One cup of cooked black beans also provides:

• 256 micrograms of folate or vitamin B9 (64% DV)
• 360 micrograms of copper (44% DV)
• 800 micrograms of manganese (35% DV)
• 400 micrograms of thiamine or vitamin B1 (33% DV)
• 120 milligrams of magnesium (28% DV)
• 3.6 milligrams of iron (20% DV)
• 241 milligrams of phosphorus (19% DV)
• 2 milligrams of zinc (17% DV)
• 611 milligrams of potassium (13% DV)

4 benefits of black beans

“We sometimes overlook legumes when we talk about superfoods,” Romito says. “But black beans offer noteworthy disease-fighting power.”

She describes four impressive health benefits of black beans:

1. Lowers disease risk

Black beans are full of antioxidants. “These chemicals fight the damage caused by free radical molecules,” Romito says. “Too many free radicals in your body can cause your cells to age quicker and contribute to many serious conditions.”

Black beans contain several antioxidants, including anthocyanin and quercetin. Getting enough antioxidants in your diet helps keep your organs healthy and happy.

A higher intake of antioxidant-rich foods like black beans lowers your risk of:

• Atherosclerosis
• Cancer
• Coronary artery disease
• Heart failure
• Vision loss

2. Helps fight cancer

“Black beans contain several nutrients, such as vitamins, minerals and phytochemicals. They work together to benefit inflammation, detoxification and cell health. All of this helps lower your cancer risk,” Romito shares.

Highlights some of the cancer-fighting nutrients in black beans include:

• Antioxidants protect your cells from damage that can lead to tumor formation.
• Fiber from plant-based foods like black beans is associated with a lower risk of digestive tract cancers.
• Folate helps prevent DNA mutations that lead to the formation of cancer cells.
• Selenium plays a key role in cancer prevention. It’s vital to helping your body detoxify — get rid of toxins, including carcinogenic (cancer-causing) chemicals.

3. Benefits digestive health

“Black beans are a gold mine of nutrients for your gut,” Romito notes. “Not many individual foods have as many digestive benefits as black beans.”

Black beans help your gut by providing:

• Anti-microbial molecules: Lab studies suggest that some molecules in black beans may help destroy unhealthy parasites and bacteria in the digestive tract.
• Fiber: Beans offer both soluble and insoluble fiber, which helps your body eliminate waste and feed the good bacteria in your microbiome.
• Protection against cancer: Research shows that beans may reduce chemical markers of colon cancer.
• Resistant starch: This type of starch, which your body doesn’t break down, is a prebiotic. It serves as food for your beneficial gut bacteria, enhancing your microbiome.

4. Improves heart health

Black beans are an excellent addition to a heart-healthy diet. Nutrients in black beans that lower your risk of cardiovascular disease include:

• Antioxidants lower inflammation in your blood vessels. Inflammation in your vessels can lead to atherosclerosis (hardening of the arteries), stroke and other cardiovascular conditions.
• Flavonoids help keep cholesterol levels in a healthy range. High cholesterol is one of the top heart disease risk factors.
• Nutrients such as folate, magnesium and potassium help lower blood pressure and regulate heart rhythm.
• Fiber helps lower your risk of cardiovascular disease, according to several studies.

And if heart health is your goal, Romito recommends looking for “low-sodium” or “no salt added” options when choosing canned beans.

Side effects of black beans

As with any type of bean, black beans can cause some uncomfortable or downright embarrassing bloating and gas. “You may avoid beans because of their gas-inducing effects,” Romito says. “However, many people can tolerate beans well if they start small. You might have to eat just a few beans at first. But if you eat them consistently over time, your digestive system will tolerate them better.”

You can make dry black beans easier to digest by:

• Soaking the dry beans in water overnight or longer
• Rinsing them well
• Boiling the beans until they’re very tender
• Rinsing the cooked beans thoroughly with water

Romito also recommends boiling your black beans on the stove or cooking them in a pressure cooker, not in a slower cooker or crock pot. This is because slow cookers and crock pots don’t get hot enough to eliminate the lectins in black beans, which are a major culprit of those unwanted GI side effects.

And if you’re using canned beans, rinsing them as well can help reduce gas and bloating.

Ways to eat black beans

Whether you buy them dry or canned, black beans make a great base or addition to all sorts of dishes. (Again, if you’re using canned beans, drain and rinse them first to get rid of some of the excess salt.)

Here are just a few ways you can enjoy black beans:

• Add black beans to soups, stews or chili
• Blend black beans into dips, such as hummus, or add them to salsa
• Eat black beans with rice, a classic combo
• Toss black beans onto salads
• Try a meatless patty, like a black bean burger

“There’s almost no limit to what you can do with black beans,” Romito enthuses. “Their flavor is mild enough to blend well with most types of dishes and cuisines.”

And if you’re ready to go all in with this legume, make these flourless, good-for-you black bean brownies for a sweet, healthy treat.

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