The benefits of black beans
4/1/2024 by Anna Santoro
Have you ever wondered how to add healthy options to your diet? Let's explore black beans — the versatile, nutrient-rich, plant-based legume.
Black beans are a great source of protein and fiber. They are rich in antioxidants, can help with weight loss and promote gut health.
Here is the nutritional composition for a serving, or 1/2 cup, of black beans:
- Calories: 115 kcals.
- Carbohydrates: 20 grams.
- Protein: 8 grams.
- Fat: 0.5 grams.
- Fiber: 8 grams.
Some of the health benefits of black beans include:
- Increase volume without excess calories.
- Help you feel full for longer periods and prevent you from overeating.
- Regulate blood sugar levels.
- Reduce cholesterol and triglyceride levels.
- Prevent the development of diseases.
A serving of black beans a day offers 28% to 32% of the recommended daily value of fiber. Eating just one serving of black beans will help you meet these recommended daily intake goals needed to better your health. The recommended fiber intake for women is 21 to 25 grams per day and for men, it is 30 to 38 grams per day.
Use black beans in recipes as a bonus ingredient:
- Add them to tacos, burritos and enchiladas.
- Mix them into soups, chili, salads, burger, smoothies — even brownies!
This Black bean cake recipe, found on the Mayo Clinic website, is a great way to add black beans to your diet in a different — and delicious — way!
Anna Santoro is a dietetic intern at Mayo Clinic in Rochester, Minn. She earned her Bachelor of Science at Pennsylvania State University in Dietetics. Currently, she is completing a Master of Science in Clinical Nutrition from the University of Wisconsin — Madison. Upon graduation, she would like to contribute to mitigating various disease states through preventive nutritional care while empowering individuals to make behavioral changes conducive to their individual needs.