These beans go by the common name “black beans” in the United States but are called by different names around the globe — such as, black turtle beans, frijol negro, zaragoza or feijão preto. Also try soaking and sprouting your beans (and grains too) since this can help to reduce phytic acid by around 50–100 percent. Legumes have an alkalizing effect on the body, which helps balance pH levels by combating the high level of acidity that is common in most modern diets due to high amounts of meat, dairy and processed food. If you're a vegetarian who relies on beans as a source of iron, it is good to know that eating foods with vitamin C, such as citrus fruit and tomatoes, helps increase iron absorption. What’s the biggest difference between black beans nutrition and pinto beans nutrition? Learn all about black beans nutrition and the benefits of black beans. Phytates and tannins are naturally occurring chemical compounds found in all beans and legumes. For vegans and vegetarians who avoid eating animal proteins, black beans are a good source of protein, iron, and fatty acids. Given their high starch content and tendency to make some people “gassy,” are black beans really good for you? 0% Sodium 1.7 mg milligrams. It’s easy to benefit from black beans nutrition as well. Add 2–3 cups water, filling the jar about three-quarters full. Then drain and rinse the beans. Black beans also contain some phytonutrients, mainly polyphenols in the coating. There’s evidence that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and balance “bad” LDL cholesterol. Use black beans as a side dish, as a sandwich or potato topper, or blended into a dip for vegetables. Updated February 2019. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. They then spread to other parts of the globe, including Africa and Asia. Are black beans considered a carb or protein? Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. All types of legumes are considered low-GI foods and therefore may reduce the total glycemic load of meals in which they are included. This helps cut down on certain compounds that can cause digestive problems, including gas and bloating. The biggest difference between regular cooked beans and refried beans is the fat content. They also have other nutritional advantages. Published April 1, 2019. They can even be an addition to baked goods such as brownies to add protein and fiber. Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. Rinse black beans, remove any debris, and place them in a jar or other glass container. 17% Potassium 611 mg milligrams. Making sure to eat adequate amounts of protein on a regular basis can help fight symptoms related to protein deficiency, including weight gain, overeating, muscle weakness, fatigue, low energy, eye problems, heart problems, poor skin health, imbalanced hormone levels and more. Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Because of black beans’ ability to provide “time released” energy in the form of starches, they make an excellent carbohydrate source for anyone who has a form of resistance to insulin (the blood sugar-lowering hormone), like those who are prediabetic or who have diabetes. U.S. Department of Agriculture. Black beans nutrition boasts a very low calorie count, especially when you consider the range of nutrients and fiber. Research has shown that replacing rapidly digested carbohydrates (such as white rice) with legumes can improve glycemic control in people with diabetes. Precooked black beans, either in canned or frozen form, often have the same nutrient levels as freshly made beans, so as long as you buy a high-quality kind.