Black Beans: A Humble Superfood to Power Up Your Pantry

Feb 24, 2025 - 10:57 Updated: Feb 23, 2025 - 20:14

Black Beans: A Humble Superfood to Power Up Your Pantry

On a cold winter night, a steaming bowl of black bean stew or a hearty plate of black beans and rice can be comforting. With their creamy texture and subtly sweet flavor, these tiny powerhouses of health strengthen the heart, regulate blood sugar, and support a healthy weight.

In traditional Chinese medicine (TCM), black beans are prized for their special nourishing effects on the kidneys. They are warming, nourish blood and yin (or water energy), and benefit reproductive function. In Ayurvedic medicine, the traditional medicine of India, black beans promote healthy elimination due to their high fiber content. They are used to quell food cravings and are particularly beneficial in early spring.

A timeless staple in kitchens worldwide, the humble black bean has earned its place at the table.

Illustration by The Epoch Times, Shutterstock

One of the reasons for their popularity, and why they have been a staple of so many diets for centuries, is that black beans are loaded with nutrition. They are an excellent source of plant-based protein, high in soluble and insoluble fiber, naturally low in fat and calories, and have no cholesterol.

Below are some of black beans’ nutritional superpowers:

Pack a Protein Punch: 1 cup of black beans offers more than 15 grams of protein.
Plenty of Fiber: The ample fiber in these tiny beans ensures our bellies stay full and keeps things moving politely through our digestive system, helping us avoid constipation.
High in Antioxidants: Black beans stand out from other beans due to their abundant anthocyanins, which give them their dark color. Anthocyanins are potent antioxidants associated with reducing inflammation and improving heart health.
Abundant Magnesium: Black beans are also particularly high in magnesium, containing about 60 milligrams per half cup, more than many other legumes.
Contain Essential Nutrients: These mighty beans are filled with iron, potassium, zinc, vitamin A, and calcium.
Rich in Folate: Folate, or vitamin B9, is needed for cell division and growth as it contributes to the production of DNA and RNA. Folate also creates healthy red blood cells and is critical in pregnancy as it helps form the neural tube, which becomes the brain and spinal cord.

In addition to black beans’ impressive nutritional profile, they offer multiple health benefits.

Cardiovascular Health

One of the most notable health benefits of eating black beans is improving heart health.

Researchers found that a group of adults over 50 who ate two daily servings of pulses (which included black beans) over two months significantly lowered their total cholesterol (8.3 percent) and low-density lipoprotein (LDL) cholesterol (7.9 percent).

LDL cholesterol is sometimes referred to as “bad” cholesterol and high levels can build up in your arteries, increasing your risk of heart attacks and strokes. The study found that reducing both types of cholesterol lowered the risk of cardiovascular disease by as much as 25 percent.

Additionally, the antioxidants in black beans, like anthocyanins and quercetin, fight oxidative stress and inflammation, which increase our risk of heart disease. Inflammation in your vessels can lead to atherosclerosis, which in turn can lead to heart attacks. Black beans are also rich sources of magnesium and potassium, which help regulate heart rhythms and blood pressure.

A pilot study found that eating black beans had favorable effects on how blood vessels withstand the forces of blood pressure and flow (their tensile properties) in healthy adults.

Regulate Blood Sugar

Black beans are a rich source of soluble fiber, protein, and resistant starch (a form of complex carbohydrate), which slow down digestion and the absorption of sugar into the bloodstream, preventing blood sugar spikes. Fiber also improves insulin sensitivity and helps the body use sugar more effectively.

In a 2021 study, obese mice were fed a high-fat diet in addition to black beans. The results showed that the mice’s insulin sensitivity improved by 87 percent compared to obese mice who ate a high-fat diet and did not eat black beans. Notably, the mice who ate black beans also had a restored balance of beneficial bacteria in the gut compared to those who did not.

In a 2024 double-blind, placebo-controlled trial, those who received a protein powder made of black beans (black bean protein hydrolysate) had significantly lower blood sugar levels 2 hours after eating it than those who received a placebo.

Help Weight Management

The fiber and protein in black beans increase satiety and keep you full longer, making you less likely to overeat or want a snack between meals.

Black beans’ low fat and calories make them perfect for those who want to limit their caloric intake while still feeling full.

Other Benefits

Beans are a great source of sustainable energy, with complex carbohydrates containing resistant starch. This type of starch is digested slowly and, as a result, reduces glucose release into the bloodstream, decreasing the need for insulin.

When properly stored, dried black beans can last over a decade, making them the perfect emergency/survival food.
Black beans are native to Central and South America and have been cultivated for more than 7,000 years.
Brazil is the world’s top producer and consumer of black beans, and they are an integral part of Brazilian cuisine. Black beans are a key ingredient in feijoada—a black bean and meat stew—the country’s national dish.
Black beans are also referred to as turtle beans because of their hard, shiny shell and oval shape, which resemble a turtle’s shell. Other popular names are frijoles negros, the Spanish translation for black beans, and caviar criollo, a term that refers to the beans’ smooth, creamy texture, which is compared to that of caviar.
Black beans belong to the Fabaceae family, the third largest plant family on earth, which includes lentils, chickpeas, peas, and peanuts.

How we combine or prepare foods can affect how much nutrition our bodies absorb.

A good example is black beans and rice. On their own, black beans and rice lack certain essential amino acids and are incomplete proteins. However, eaten together, they form a complete protein, each contributing amino acids the other is missing. Our bodies cannot make essential amino acids, so we must get them from our diets. This may explain why many cultures have thrived on beans and rice for centuries.

Black beans are also a good source of iron, with about 3.61 milligrams per cup of cooked beans. Eating foods with iron and vitamin C together is beneficial, as vitamin C helps the body use iron more effectively.

If you eat black beans and rice (making a complete protein), adding a food high in vitamin C, like peppers, broccoli, or tomatoes, creates a highly nutritious meal.

When using canned black beans, there are usually low-sodium options if you are worried about salt intake or have high blood pressure. Be sure to rinse them thoroughly before eating. Eating canned foods also increases exposure to bisphenol A (BPA), used in the linings of some cans, although many companies are discontinuing its use. BPA is toxic and harms many biological systems, so look for cans free of BPA to limit exposure.

If you are using dried black beans, soak them for at least a few hours or, ideally, overnight. Be sure to rinse them well after soaking.

Black beans are safe for most people to eat, but there are a few things to consider before making them a regular part of your diet.

The high fiber and starch in black beans can cause digestive problems, such as bloating and gas, in some people. If you are not accustomed to eating them, introduce them slowly into your diet. Drinking plenty of water will help your body adjust and avoid digestive upset.

The other reason black beans may cause digestive distress is the presence of oligosaccharides and lectins, which are reduced by soaking dried beans overnight.

Due to their long shelf life, black beans are a good option to store for home prep.

Dried black beans should be stored in a cool, dry place to preserve maximum freshness.

For long-term storage and to make your dry beans last as long as possible, store them in sealed food-grade plastic buckets or heavy-duty mylar bags with oxygen absorbers, which can be found online.

Cooked beans can be stored in the fridge for three to four days and in the freezer for up to six months.