In This ArticleView AllIn This ArticleWhat Are Black Beans?Health BenefitsNutrition FactsPotential DownsidesHow to Enjoy Them
In This ArticleView All
View All
In This Article
What Are Black Beans?
Health Benefits
Nutrition Facts
Potential Downsides
How to Enjoy Them
Black beans are a versatileplant-based proteinand can add flavor, texture, color and nutrients tosavory and sweet dishesalike. Also known as beans, legumes or pulses, there are hundreds of different beans available today. Out of all of them, black beans are the fifth most popular dry bean in the United States, according to theUS Dry Bean Council.
Keep reading to find out about the nutrition, health benefits, downsides and ways to enjoy black beans in your favorite dishes.
Black beans—sometimes called black turtle beans or frijoles negros, which translates to black beans in Spanish—are a staple food for many diverse cultural backgrounds. The oval-shaped beans are naturally gluten-free and play a large role in vegan and vegetarian lifestyles as an alternativeplant-based proteinsource.
You can find black beans in dried, canned and pureed forms on grocery shelves, and in many products made with black beans, including black bean pasta and black bean chips. Products made with black beans will likely be higher in protein,fiberand iron compared to other products without beans.
Are Black Beans Good for You?
The nutrition profile of black beans is impressive. Black beans are naturally gluten-free and vegan, and high in both protein and fiber. They are loaded with vitamins, minerals and antioxidants, and have been linked to reductions in disease risk, according to a 2023 review inFood Frontiers.
Gut Health
Blood Sugar and Diabetes
It’s good to know that even though black beans have carbohydrates, they can still be included in a diabetes-friendly diet because they have a low glycemic index. Foods with a low glycemic index can help keep blood sugar in a healthy range.
According to a small 2024 double-blind, placebo-controlled trial (which means that study participants didn’t know if they were getting the agent being tested or a placebo) in theJournal of Functional Foods, participants who received black bean protein hydrolysate—essentially, a protein powder made from black beans—showed significantly lower blood sugar levels two hours after ingesting it compared to those who got the placebo. The black bean protein also had no effect on insulin levels.
A 2020 review inNutrientsfound that regularly eating legumes for at least six weeks had favorable effects on glycemic (blood sugar) control for people with type 2 diabetes.
And a 2022 study inFoodssuggests that study participants who ate whole black beans or 100% black bean pasta had lower blood sugar after eating compared to those who ate white bread. And while eating the whole black beans resulted in better glycemic control than the black bean pastas, participants stated that the pastas were more palatable and pleasant to eat. So if you find that eating whole black beans isn’t your thing, consider adding 100%black bean pastato your meals.
Heart Health
Black beans may also have an immediate positive reaction on blood vessels in the body. In a small 2021 randomized controlled trial inNutrition, Metabolism & Cardiovascular Diseases, researchers looked at several markers of blood vessel health and found that after eating black beans, participants' blood pressures were lower due to the blood vessels being more relaxed.
Lower Cancer Risk
There aren’t any magic anti-cancer foods, but black beans may help reduce your risk of certain types of cancer. For example, a 2023 study inMoleculesoutlines how scientists have pinpointed a component in black beans that may be responsible for inhibiting the growth of certain cancer cells.
And a 2022 review in theEuropean Journal of Nutritionsuggests that the type of fiber found in legumes is associated with a lower risk of colon cancer.
Eating beans has also been associated with a lower risk of breast cancer. In a 2021 review inNutrition and Cancer, researchers found that participants with the highest intake of legumes had a 46% lower risk of breast cancer compared to those with the lowest intake of legumes.
Weight Loss
Cardiovascular and Neurodegenerative Diseases
Black beans contain polyphenols which function as antioxidants. Flavonoids are a type of polyphenol in black beans. Specifically, anthocyanins are a kind of flavonoid responsible for the color of black beans.
According to a 2020 review inMolecules, foods high in anthocyanins, including black beans, are associated with reduced risk for chronic diseases, including cardiovascular disease and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. This review also states that anthocyanins have positive effects on the gut microbiota.
And a 2024 review inThe Royal Society of Chemistrysuggests that regular consumption of anthocyanin-containing foods—like black beans—may improve vascular function, lipid profile, and antioxidant and anti-inflammatory effects—all of which influence heart health.
Black Bean Nutrition
Here are the nutrition numbers for a 1/2 cup of cooked black beans, per theUSDA.
Sodium in Canned Beans
Cooking with canned beans is quick and convenient, but many canned bean products have sodium added to help preserve them. For this reason, choose reduced- or low-sodium canned black beans. You can also drain and rinse your canned beans before use, which will remove some of the sodium.
Gas
Beans have long been nicknamed “the musical fruit” for being the culprit behind gassiness and stomach discomfort.
Though not everyone experiences gas from eating beans, some people will pass them up to prevent abdominal discomfort and flatulence. If you’re looking to reap the many benefits beans have to offer, but want to avoid the potential negative consequences, try regularly incorporating them into your diet in very small amounts—like 1/8 cup to start—and gradually increase the amount as tolerated.
Ways to Enjoy Black Beans
Black beans are versatile, and there are many delicious ways to enjoy them. And they can be eaten at all times of the day—even for breakfast—as a main or side dish. Try acheesy black bean egg burritofor breakfast,black bean tacosat lunch andblack bean burgersfor dinner (maybe just not all on the same day!).
To slowly increase your intake of black beans, try sprinkling them on a salad or into a chocolate smoothie. And if you’re upping your bean and fiber intake, go slow and drink plenty of water.
The Bottom Line
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