These are compounds that can neutralize free radicals to counteract oxidative processes linked to chronic diseases ( 4).
Rich in antioxidantsīlack beans are rich in antioxidants. However, their mineral content may vary, and your body may not absorb their iron well due to the presence of antinutrients.īlack beans have several health benefits to offer, generally linked to their antioxidant and fiber content. Summaryīlack beans are rich in plant-based protein, fiber, and numerous vitamins and minerals. In addition, despite their high iron content, they contain certain antinutrients, which are compounds that may hinder the mineral’s absorption ( 4, 6).
However, their overall mineral content can vary greatly depending on the beans’ origin ( 4). This nutritious legume provides both soluble fiber, insoluble fiber, and resistant starch, all of which are associated with many of its benefits ( 4).īlack beans also provide calcium, selenium, and numerous B vitamins. In fact, black beans are considered an ecologically sustainable protein source compared with animal-based sources ( 4, 5). Their protein is highly digestible, with a digestibility of 79%. One cup (172 grams) of boiled, unsalted black beans contains ( 3):Īs you can see, black beans are exceptionally high in fiber and plant-based protein, two nutrients that help lower chronic disease risk and that many Westernized diets lack ( 1). Black beans are a legume, also known as a pulse - a food group with a unique nutritional profile ( 2).
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