Benefits of Black Beans

Benefits of Black Beans – they’re an excellent source of protein, iron, thiamin, folate, magnesium, selenium, potassium, zinc and quercetin (which is an antioxidant).

Benefits of Black Beans - Black Beans are an excellent source of protein, iron, thiamin, folate, magnesium, selenium, potassium and zinc

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.


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.

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.

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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