To learn more about the nutritional value of 1/2 cup of cooked black beans, read the following information. For at least 7,000 years, black beans have been a mainstay of cuisines throughout North America. They are also referred to as “turtle beans” in English and frijoles negros in Spanish. In scientific circles, they are known as Phaseolus vulgaris. Black beans taste somewhat sweet and have a pleasing texture. They offer numerous essential nutrients while having little fat and sugar, making them highly healthful.
Black beans contain quercetin, a compound that protects the heart. They are also rich in iron, phosphorus, copper, magnesium, and zinc. They are excellent sources of calcium and play an important role in the strength and elasticity of bones. A half-cup serving has about 80 kcal. In addition to these benefits, beans are also a good source of fiber. The average serving of black beans contains about 6 grams of fiber.
Black Beans Nutrition Facts(1/2 Cup)
What are Exactly Black Beans?
The black bean, one of more than 500 species of kidney beans, is a native of the Americas but has gained popularity worldwide. The turtle bean has become a mainstay in Cajun and Creole cooking in Louisiana. Black beans have the same oblong form as kidney beans but are somewhat smaller and can grow up to 1/2 inch long. As their name suggests, black beans have a white center and black skin. After cooking, the beans have a robust, slightly sweet flavor and a creamy texture. When bought in large quantities, black beans are not expensive.
Legumes include beans, peas, lentils, and peanuts, including black beans. Domino, Black Magic, Blackhawk, Condor, and Raven are just a few different varieties of black beans. The most popular and easily accessible black turtle beans in supermarket shops come in dried and tinned forms.
Soft, creamy, and mild describe black beans. They are fantastic in many meals because they don’t have a strong flavor, and salt and their ingredients give them a taste.
What are the Health Benefits of Black Beans?
The quantity of fiber you require will depend on the rest of your diet, but the US Food and Drug Administration advises 25 grams per day. It might be challenging to ingest enough fiber without endangering your health, even though fiber is crucial in preventing heart disease and stroke. Lower cholesterol levels are linked to high fiber intake, and a high vitamin B6 intake has also been associated with a decreased risk of stroke and heart attack.
Here are the health benefits of black beans:
- Studies have shown that substituting legumes for quickly absorbed carbohydrates (such as white rice) can help people with diabetes maintain better glycemic control. Even better, resistant starch might increase insulin sensitivity.
- Resistant starch-rich foods may also function as prebiotics, fostering a healthy gut flora. Compared to canned beans, dried beans have more resistant starch.
- Additionally, black beans include some phytonutrients, primarily polyphenols, in the coating. As antioxidants, these might be advantageous.
- According to studies, a diet high in fiber can support metabolic health and help you stay within your weight goals. It can also lower the risk of developing heart disease and cancer.
- Black beans are a good source of protein, iron, and fatty acids for vegans and vegetarians who abstain from eating animal proteins.
Dried beans can be cooked more quickly if soaked, but it also lessens the number of phytates, which are bad for your digestive system. You should also cook beans with distilled water to produce a better product.
In addition, black beans contain compounds that are challenging to digest and are high in carbohydrates, which may result in flatulence and gastrointestinal discomfort. Black beans should be soaked to help avoid these negative effects.
Men’s Health Benefits
If you eat more beans, you might be less likely to get heart disease and type 2 diabetes. In 1990, a groundbreaking study by Dr. Dean Ornish showed that a plant-based diet could actually reverse heart disease. In his trial, 82 percent of the people who had blocked arteries got better. He ate a low-fat, plant-based diet and did moderate exercise. He also quit smoking and learned how to deal with stress. The results of other trials with the same kind of design were the same. People are becoming more and more aware that plant-based diets may be the best way to prevent a heart attack.
Beans are a staple food in many cultures because they can help lower the risk of getting chronic diseases and dying in general.
Black Bean Uses
Before using, rinse the black beans in the can. They can be eaten baked, baked, cooked, or cold. Before cooking, dried black beans must be cleaned and soaked in water for two to four hours. A rapid soak technique is an additional choice. Beans should be cooked for two minutes in plenty of water, then removed from the heat and let stand for an hour. Before cooking, drain.
Pre-soaked beans should be rinsed under water before being cooked with three parts water and one part beans. Bring to a boil before simmering for one to two hours. When fork-tested, beans should be soft. A pressure or slow cooker can also be used to cook dried beans.
- Blending the beans to make a broth is one way to make black bean soup.
- Add black beans to soups like chilli or vegetable soup.
- Make hummus out of black beans and use it as a dip for veggies or a sandwich spread.
- Add black beans to salads with green leaves or stir-fries with vegetables.
- Black beans taste great in burritos, enchiladas, and salads with a Mexican flair.
- Make homemade black bean burgers.
- Cook with whole grains (like brown rice or quinoa) or vegetables with a lot of starch (e.g. sweet potatoes or butternut squash).
How to Cook with Black Beans?
Making beans and using them in various meals during the week can be useful. Black beans are frequently eaten for breakfast with eggs or alongside eggs, rice, and tortillas. Cold black beans are excellent in salads, mashed as a dip, or used for vegetable patties. For heartier fare, black bean soup is nutritious and satisfying, black bean chili is a well-liked twist on a classic meal, and black beans and rice are classics.
In dishes like soups, stews, or casseroles, it is simple to substitute one kind of bean for another. Some will have diverse tastes, textures, and appearances, and black beans’ texture is most comparable to great northern and pinto beans.
Black beans can be used as a side dish, a topping for sandwiches or potatoes, or pureed into a vegetable dip. You may add beans to salads and stews for more iron, protein, and fiber. In recipes, you can substitute black beans for other beans (such as pinto or great northern).
Are there Downsides to Eating Black Beans?
Here are also some downsides to eating black beans:
Sodium in Canned Beans
Although using canned beans for cooking is quick and easy, many black bean products can contain sodium to help preserve them. You can pick canned black beans with less salt or less sodium. Before using your can of black beans, you can also drain and rinse them. Preparing dry black beans by soaking them before boiling is another approach to keep an eye on your sodium consumption. While it costs less and gives you more control over the salt, this will lengthen the cooking process.
Because they cause gas and gastrointestinal pain, beans have long been referred to as “the singing fruit.”Even while not everyone gets gas from eating beans, some individuals avoid them to avoid the annoying toots. Eating beans more frequently can lower your risk of experiencing gas while still gaining the many advantages that beans offer. The digestive tract adjusts to gas fluctuations in most healthy people.
To avoid gas from eating beans:
- Always soak dry beans before cooking
- Eat small amounts of beans at a time and include them in your meals often
Black Beans vs. Pinto Beans
Another popular type of bean in Mexico is pinto beans, which resemble black beans in many ways.
Boiled pinto beans provide almost the same amounts of protein, carbohydrates, fiber, and fat as black beans in terms of nutritional value. They provide a similar mineral content as well, however, with somewhat more folate, calcium, and copper.
Additionally, pinto beans contain a lot of antioxidants. They, therefore, share many of the health advantages of black beans, such as their ability to decrease cholesterol and blood sugar.
Pinto beans, a different variety of beans, also have the same antinutrients as black beans.
Since pinto beans taste nicer than black beans, you should feel free to choose them since you’ll still get the same health benefits.
Where to Buy Black Beans?
Both dried and canned black beans are available in most supermarket stores. Choose beans in cans that are unbroken and free of rust, bulging, or dents. You can get dry beans in bags weighing one, five, or ten pounds.
Purchase only what you need in a month when buying in bulk, which is quite affordable. Check if the bulk bins are covered and free of dampness, rotting, or pests if they are open. Dried beans with even the tiniest pinholes should not be consumed, and avoid faded or damaged beans.
For up to a year, store dried black beans in an airtight, closed container in a cold, dry location. Do not combine new beans with leftover old dry beans when replenishing your dried bean supply despite their long shelf life. Older dried beans will take longer to cook, so dried beans of different ages will cook at varying speeds.
Black beans in cans should be kept dry while not in use and do not strike or dent the can. Beans can be stored in the fridge for four to five days after being cooked.
Black beans, after cooking, freeze beautifully. Cooked beans should be divided into sealed containers and covered with cooking liquid before freezing. To prevent the entire beans from splitting when frozen, you can also choose to add a small amount of white wine vinegar (approximately 1 to 1 1/2 tablespoons per pound of dried beans). Black beans can be frozen for up to six months, and however, after three months, the texture starts to dry. Thaw frozen beans in the refrigerator overnight or microwave them to defrost them before using.
Consuming black beans is a fantastic option for people concerned about their dietary fiber and low-calorie diets. They are an affordable and accessible source of protein. Additionally, black beans include fiber and resistant starch, which the body digests slowly and has several health advantages. They also have significant amounts of iron, thiamin, folate, and other minerals. They are excellent for vegans, vegetarians, and those attempting to lose weight or who eat a vegetarian diet.
If you’re making black beans from scratch, you can cook them all at once in a pressure cooker. If you’re using dry beans, you can cook them for 30 minutes at high pressure in a pressure cooker. It would help if you then allowed the pressure to decrease naturally. The beans can then be used in baking. Visit the Bean Institute website for more details on beans and their nutritional worth. It includes newsletters, recipes, and the most recent research.