Benefits of Black Beans

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benefits of black beans

Did you know….that one-half cup of raw protein rich and nutrient dense black beans contain about 300 calories, providing  about 19 grams of protein, 14 grams of fiber, 58 grams carbs and 0 grams of cholesterol.

Black Beans are an excellent source of protein, iron, thiamin, folate, magnesium, selenium, potassium, zinc and quercetin (which is an antioxidant).


Some possible health perks from eating black beans are lowered blood pressure, lowered cholesterol (due to the fiber), and lower blood glucose levels for diabetics (due to the protein and fiber).  Black Beans are also important for overall digestive health support – for the colon in particular (due to the fiber), and the nutrients in black beans support heart health due to the variety of phytonutrients (antioxidant and anti-inflammatory components).  These same antioxidant and anti-inflammatory phytonutrients contained in black beans also work towards preventing certain types of cancer.

The American Diabetes Association, the American Heart Association and the American Cancer Society recommend legumes as a key food group for preventing disease and enhancing health.

If you’re interested in more info on the benefits of black beans – check out the  WHOLE FOODS MARKET site. It’s my favorite go-to for nutritional info.

It’s best to incorporate black beans into your diet on a daily basis, but if that’s not possible – then at least try to aim for 3 cups per week.  Toss them in soups, salads and burritos, and  order black beans instead of refried when eating out.

Here’s a great LINK for info on preparing black beans.

And if you’re looking for a few good ways to incorporate more black beans into your diet….. check out these scrumptious recipes:

VEGETARIAN POWER PLATE By The Harvest Kitchen (yours truly)

BLACK BEAN AVOCADO BURRITO BOWL by Cookie and Kate

BLACK BEAN CHICKPEA VEGGIE CHILI by Love and Lemons

CUMIN LIME BLACK BEAN QUINOA SALAD by Oh She Glows

and I LOVE these cute perfect-for-a-party

SIX LAYER BAKED TACO CUPS by Averie Cooks.

~ Deb

One Response to “Benefits of Black Beans”

  1. Kelsey @ Snacking Squirrel — March 20, 2015 @ 6:33 pm (#)

    reminds me of black bean soup which i adore. this was a great post. beans beans the magical fruit 🙂

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