Black beans are a kind of legume available in canned or dried forms all through the year. They are dark, shiny with a shell-like look and hence commonly called turtle beans.They have a velvety texture and a rich mushroom-like flavor.Black beans are a type of the common bean and share several features with other beans like white beans, kidney beans, pinto beans, yellow beans, etc.
A serving of half cup of cooked black beans weighing about 86 grams contains 13 grams of carbs, 8 grams of protein, 8 grams of fiber, and 114 calories.
Cooking black beans at home is recommended as its effect on blood sugar is lesser and gut flora benefits are increased. The best way to cook black beans is to soak them overnight, throw out the water, and then boil them win fresh water. This helps remove tannins, phytates, and other substances that cause gas and flatulence. Black beans tend to retain their shape well during cooking.
Black beans can be eaten with rice or added to salads, soups, and pasta meals. They have many nutrients that can be compared to veggies like broccoli and spinach as well as protein foods like seafood and poultry. It is considered as one of the best protein sources for vegetarians and vegans.Vitamin A,vitamin K, manganese, potassium,dietary fiber, iron, phosphorus,folate, magnesium, omega-3 fatty acids,vitamin B2/riboflavin,calcium, vitamin B1/thiamin, copper, vitamin B3/niacin, and protein are some of the nutrients present in black beans.
Carbs and other nutrient content in black beans
The nutritional value of half a cup serving of cooked black beans is discussed below.
- Carbs and fiber: Half a cup of cooked black beans has 21 grams carbs/carbohydrates and 6.9 grams of fiber. Men need about 39 grams of fiber, while women require around 26 grams. Add black beans as a side dish or to the salad to increase fiber consumption and the levels of energy.Carbs present in black beans act as a great source of energy that helps carry out a number of important body functions like the heartbeat. Energy is also vital for varied physical activities. Intake of sufficient amounts of fiber on a daily basis helps protect and prevent cardiovascular conditions. It also helps maintain a good body weight.
- Calories: Half a cup of cooked black beans contains about 114 calories. Thus, one gram has around 1.3 calories. Black beans are regarded as low-energy dense food, meaning that the number of calories is low when compared to the weight. Hence, it is a food that is more filling because people can eat large quantities of black beans and not worry about increased calorie intake.In most cases, people eat the same quantity of food with regards to its weight, every day, but do not consume the same number of calories per day. Hence, the intake of increased amounts of low energy and low calorie dense foods can regulate the total calories consumed, thereby helping maintain a healthy body weight or helping lose the additional pounds.
- Minerals and essential vitamins: Black beans are a good source of iron and potassium and are rich in magnesium and folic acid. All of them are vital nutrients needed by the body for proper functioning. The mineral magnesium plays a major role in the manufacture and distribution of energy. It also helps in the synthesis of protein.Humans need to intake sufficient levels of folic acid so that the body can continue its activity of making new healthy cells. Also, folic acid intake is recommended by doctors to pregnant women so as to prevent any kind of birth defects.Lack of sufficient levels of iron in the body results in lowered capacity of the body to oxygenate itself.Potassium helps maintain the balance of fluids in the body. It also has a major part in nerve and muscle function.
- Fat and protein: Black beans have low fat content and sufficient levels of protein. It is thus a healthy food substitute as compared to other protein food sources like meats that have elevated fat content.Half a cup of cooked black beans has 1.1 gram of fat and 9 grams of protein. Black beans do not have all of the important amino acids needed by the body. Hence, they are an incomplete protein food source. However, eating a well-balanced healthy diet which includes veggies, green leafy veggies, fruits, and grains, etc., on a daily basis provides the body with all the essential amino acids, thereby helping main protein at required levels.
Presented below is a table detailing the different black beans nutrients and their values, present in 1 cup or 172 grams serving size, as per a 2000 calories diet.
| Nutrient | Value |
| Total fat | 1 gram |
| Total carbs | 41 g |
| Sodium | 1.7 mg |
| Dietary fiber | 15 grams |
| Vitamin A | 10.3 IU |
| Protein | 15 grams |
| Vitamin B1/Thiamin | 0.4 mg |
| Vitamin B3/Niacin | 0.9 mg |
| Vitamin B2/Riboflavin | 0.1 mg |
| Vitamin B6/Pyridoxine | 0.1 mg |
| Pantothenic acid | 0.4 mg |
| Vitamin B9/Folate | 256 mcg |
| Calcium | 46.4 mg |
| Magnesium | 120 mg |
| Iron | 3.6 mg |
| Phosphorous | 241 mg |
| Copper | 0.4 mg |
| Zinc | 1.9 mg |
| Manganese | 0.8 mg |
| Selenium | 2.1 mcg |
| Potassium | 611 mg |
