Are Black Beans Good For A Diet

How To Enjoy Pinto Beans

CARBS in Black Beans – Good or Bad?

One of the top reasons for pinto beans’ popularity among Americans is their versatility. You can enjoy them in many ways: as a side dish like these Spiced Pinto Beans or as a protein for a meatless meal, like our Vegetarian Pinto Bean Sloppy Joes. You can also use them in soups or add them to salads, stews, rice dishes and more. Because of their soft texture, pinto beans are also perfect for dips, spreads and fillings.

Using canned pinto beans rather than dried beans for our Chipotle Chicken and Quinoa Burrito Bowl and other dishes is super-efficient for busy mealtimes. You can keep the salt content minimal by draining the brine and rinsing the canned beans before consumption. If you prefer to use dried beans, soaking them overnight helps to speed up the cooking time.

Black Beans May Be Small But They’re Powerhouse Ingredients That Can Help You Lose Weight Keep Your Gut Healthy Improve Your Heart Health And More

May 7, 2021

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As a protein-rich, fiber-filled legume variety, black beans have a ton of potential. They can be a side dish or a main, a topping or the star of any recipe. Whether you like your black beans served alongside flavorful rice, as a swap for meat inside tacos or sandwiched between buns as a burger patty, its hard to deny just how adaptable this plant-based ingredient is.

No matter how you like to eat black beans, this dark legume is more than merely versatile. Its full of nutrients that are great for your heart, your gut, your blood sugar and even health factors that play a role in your risk for different diseases.

Keep reading to learn just how great black beans are for your health.

The Carb Counts Of Various Bean Types

If youre looking for a little bit more info on bean types and their various carb counts according to the USDA database, see below. Each of these nutritional values are determined based on half cup measurements.

  • Black beans: 20 grams of carbs
  • Greens beans: 4 grams of carbs
  • Black soybeans: 8 grams of carbs
  • Lentils: 18 grams of carbs
  • Chickpeas: 25 grams of carbs
  • Kidney beans: 20 grams of carbs
  • Lima beans: 19 grams of carbs

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Maintaining Ketosis On The Keto Diet

The ketogenic diet is very low in carbs, high in fat, and moderate in protein.

This eating pattern causes your body to switch into ketosis, a metabolic state in which your body burns fat instead of carbs to make ketone bodies and use them as fuel .

To do so, the ketogenic diet typically limits carbs to no more than 510% of your daily calorie intake, or a maximum of about 50 grams per day .

For context, 1/2 cup of cooked black beans has 20 grams of carbs. Given that legumes like black beans are a carb-rich food, theyre not considered keto-friendly .

Youll need to sustain this low carb intake to maintain ketosis. Getting too many carbs in your diet will flip your body back into carb-burning mode.

Those who follow the diet are attracted to its ability to cause rapid weight loss, as well as its association with other health benefits, such as improved blood sugar control and reduced seizures among those with epilepsy (

However, more research is needed on the long-term effects of the diet on overall health.


The keto diet is very low carb and fat-rich. It flips your body into ketosis, which is maintained with a carb intake of no more than 510% of your daily calorie intake. The diet has been linked to several health benefits.

Theyre considered a legume, a category that also includes beans, lentils, and chickpeas. Legumes, including soy-based foods, are usually thought of as being too carb-rich to be part of a keto diet.

Health Benefits Of Black Beans

Refried Black Beans Nutrition

Besides protein, black beans provide lots of soluble and insoluble fiber both of which can decrease your risk of many chronic diseases and help you stay fuller, longer. Here are just a few other benefits that come with eating black beans:

  • Less constipation and bloating: The fiber helps you stay regular.
  • Lower “bad” cholesterol levels: Eating adequate fiber can help and reduce your risk of heart disease.
  • Protection for your bones: The magnesium in black beans plays a role in over 300 enzymatic reactions in the body including metabolism, and it’s key for bone health as well.
  • Healthier blood pressure levels: The potassium in black beans can help improve your numbers.

Get the low-down on your other questions about black beans below:

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Are Black Beans Good For Weight Loss

Healthy eating can often seem complicated, time-consuming, and expensive. After wading through the latest list of superfoods, youd be forgiven for thinking that the only way to eat healthily is to spend a fortune on exotic foods and then using all your free time following intricate recipes.

In reality, healthy eating, even if you want to lose weight, is actually very simple. After all, ancient populations learned to eat healthily without the aid of fitness gurus, influencers, and the internet. Instead, they ate natural foods they found growing near where they lived.

Most people would benefit by following this example.

That means eating more vegetables, whole grains, lean proteins, and beans, and less processed food. Healthy eating really is that simple!

And speaking of beans, this unsung food hero is a nutritional staple for lots of people. Theyre cheap, healthy, and easy to prepare. There are lots of bean varieties to choose from, and one of the most popular is black beans.

Also known as turtle beans because of their hard, shiny appearance, black beans are very nutritious, but are they good for weight loss?

Long story short, black beans could help you lose weight, and in this article, we reveal how and what makes them such a healthy food.

Risks And Side Effects

Black beans also contain certain chemical compounds call purines, which are found in many different types of plant- and animal-based foods. Purines can turn into uric acid within the body when high levels are consumed, which can result in problems for people who do not process uric acid well.

Gout and kidney stones are two conditions that result from excess accumulation of uric acid within the body. Therefore people with these conditions should avoid consuming high levels of purine-foods. If you experience any condition related to high uric acid buildup, speak to your doctor about your specific dietary choices.

Some people experience digestive discomfort when eating beans due to their high fiber and starch content. If this happens to you, try preparing beans from scratch and soaking them overnight first. This helps cut down on certain compounds that can cause digestive problems, including gas and bloating.

If you arent accustomed to eating high amounts of fiber, gradually introduce more into your diet instead of consuming a large amount of fiber-rich beans all at once. This will help ease digestion and avoid unwanted symptoms.

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Macronutrient Content Of Black Beans

Black beans are primarily slow-digesting carbohydrates with some protein and minimal fat. They are relatively calorie-dense at 228 calories per cup.

Many people refer to black beans as a source of protein, however, its important to remember the macronutrient that is the highest is carbs. While one cup of black beans does have 16g of protein, it also has 41g of carbohydrates.

That doesnt mean black beans arent a great source of protein, especially for those that are plant-based, but its important to consider those carbohydrates when determining the quantity we are consuming as the carbs can quickly add up to a lot of extra calories that will negatively impact body composition.

Bodybuilders that are bulking can likely consume a larger quantity compared to someone that is cutting. To ensure we are getting sufficient protein throughout the day, its important to eat other protein-rich sources of food, in addition to black beans, throughout your day.

Black beans are on my list of cheap bulking carbs. Check out where it stands among 15 different carb sources

How Much Should I Eat

Black Beans vs. Weight Loss? | Fat Burning Foods- Thomas DeLauer

Eating black beans as part of a balanced diet can decrease your risk of diabetes, heart disease, and some cancers. One of the commonalities between blue zones the places on Earth where people live the longest is the consumption of beans.

For this reason, the U.S. Dietary Guidelines for Americans recommends eating 3 cups of legumes or beans per week. Eating 1/2 cup of beans every day will help you meet your weekly goal.

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Do you avoid eating black beans due to fear of getting embarrassing gas? This gas is the byproduct of bacteria in the intestine breaking down the complex carbohydrate into nitrogen and carbon dioxide. As your body gets used to eating beans, you will find that this problem lessens, but here are a few simple options to try that may help ease your discomfort.

Beano is a product you can buy in your grocery store. It contains a natural digestive enzyme that helps break down the starchy carbohydrate and prevent gas. Five drops of Beano before a meal that includes black beans is all it takes.

Another trick for preventing flatulence is not to cook the beans in the same water you soak them in, and always drain and rinse your canned black beans. Canned beans are more likely to cause gastric distress than those you cook yourself. Unfortunately, you will miss out on some of the nutrients that have been leached into the water, but you will greatly lessen the occurrence of intestinal gas.

When you add black beans to your diet on a regular basis, you want to be sure to drink plenty of water. The extra fiber in your body requires water as it plumps up and prepares for excretion. Try these delicious black bean recipes to add these little nutritional powerhouses to your diet.

Black Beans Can Help You Lose Weight

Beans are notoriously rich in fiber, and black beans are no different from any other variety. A one-cup serving of cooked black beans offers 15 grams of fiber. Adults should aim to get 25 to 30 grams daily which means black beans can offer 50 percent or more of your daily recommended total.

And that high fiber content can actually help you lose weight. Fiber is filling, and it helps you feel fuller for longer. Eating black beans could curb your appetite, filling you up with plenty of fiber between meals. That, in turn, can help you either maintain your weight or lose weight, depending on your goals.

Additionally, fiber plays another role in weight loss. Dietary fiber works as a bulking agent in your digestive system, which means it binds to fat and pulls more fat into your waste. It literally bulks up your waste and helps you remove more as your body digests food. In turn, this can lower your overall calorie consumption, which plays a key role in weight loss.

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May Have Anticancer Properties

Black beans have been shown to reduce the risk of certain types of cancers due to the flavonoids found in their seed coat. There are eight different flavonoids that have been found in the seed coat, and three of them are anthocyanins. Flavonoids are basically color-producing phytonutrient pigments that function as antioxidants in the body to fight disease and free radicals.

A study by Maria Neve Ombra, et al. found that speckled, red, and black colored varieties of beans are more bioactive than non-pigmented beans and have antioxidant and antiproliferative effects .

Try A New Kind Of Burger

The Best Black Bean Substitutes

Make black bean burgers. This is a very creative way to use black beans and much healthier than your normal, average hamburger. Combine 2 cans of well mashed black beans with some bread crumbs and seasonings and spices. Form into burger patties and prepare as you do a hamburger. This can give you your burger fix without indulging in unhealthy red meats.

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Black Beans Do Not Provide The Fat Required For Healthy Hormones

Black beans provide plenty of carbs and fat but do not provide any dietary fat, which is critical for your bodys hormone functions. This may not seem like a critical factor for bodybuilders but hormones play a critical role in processes like appetite regulation and weight loss.

For a bodybuilder that is cutting, you can imagine that this would be quite difficult without proper hormone functions. This can be mitigated by ensuring you consume foods that are rich in dietary fat and low in carbs at other meals throughout the day.

Some good examples include nuts and seeds, full-fat dairy products, and olive or coconut oil.

Are Beans Good For Diabetics

You bet. The combo of plant-based protein and fiber can help slow the glycemic response to any meal, so people with diabetes will experience fewer spikes and crashes in blood sugar and maintain tighter glycemic control.

Even if you’re not diabetic, swapping starches and refined grains for these complex carbs will help you maintain steadier energy levels.

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Weight Control Using Black Beans Nutrition

High fiber food varieties increment the feeling of totality subsequent to eating and decrease hunger, causing a person to feel more full for longer, consequently bringing down by and large calorie consumption. Dietary fiber is regularly perceived as a significant component in weight reduction and weight the board by working as a building specialist in the stomach-related framework.

Many investigations have proposed that the rising utilization of plant food sources like dark beans decreases diabetes, risk of obesity, coronary illness, and large mortality while advancing a healthy complexion and hair, expanded energy, and in general lower weight.

May Boost Nervous System

Are Beans Good For Weight Loss? Here’s What You Need To Know

Black beans can also improve the functioning of the nervous system by helping provide the necessary amino acids and molybdenum. They contain high amounts of vitamin B9 or folate. Folate, also known as folic acid, plays a key part in the regulation of specific amino acids required by the nervous system. Studies have shown that the deficiency of dietary folate leads to an increase in homocysteine levels, which can be a dangerous precursor to neurodegenerative diseases like Parkinsons disease. Regularly adding black beans to your diet can provide the necessary folate content to levels in your body and reduce the risk of such diseases.

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An Introduction To Beans

Beans are one of the oldest and most common ingredients in history.

As reviewed by the University of North Dakota, adding beans to your diet may reduce the risk factors for heart disease, diabetes and cancer while being relatively special-diet safe with a gluten free status .

Beans also contain several vitamins and minerals such as:

  • Vitamin A
  • Selenium

Granted, that doesnt mean beans will agree with everyone or any diet strategy.

White kidney beans and pinto beans have been found to be the largest offenders, with insanely high-calorie counts for even just a cup of beans.

Beans can also be a source of digestive problems due to inflammation caused by enzymes. Though subject-ability occurs on a rare case-by-case basis and can dissipate over time .

They May Lessen Mineral Absorption

Beans contain phytic acid, a compound found in many plants that helps protect seeds from premature germination, Greeley says.

Phytic acid can bind to minerals like calcium, magnesium, and copper and may prevent nutrients from being absorbed into the body, Greeley says.

This is why phytic acid is sometimes referred to as an antinutrient.

While thats a downside, its not usually reason to stop eating black beans. Phytic acid is also an antioxidant, so eating beans is more beneficial and tends to outweigh the risk of lessened mineral absorption.

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Health Benefits Of Beans

  • Beans contain a multitude of nutrients.
  • Theyre low in fat, high in protein , and rich in magnesium, folate, zinc, copper, iron, phosphorous, and other vitamins and minerals.
  • Dark-colored varieties such as red, black, and kidney beans are loaded with cancer-protective antioxidants.
  • Fiber is where beans really shine. One cup of navy beans, for example, contains 20 grams of fiber, which is about 70 percent of the recommended daily value.
  • Beans also contain resistant starch, which encourages the growth of beneficial bacteria, lowers blood sugar, improves insulin sensitivity, reduces cholesterol and triglycerides, and may protect against colon cancer.

Helpful Insights About Black Angus Steakhouse Mushroom & Bleu Filet Mignon

43 high
  • Net Carbs are 1% of calories per serving, at 4g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether youre going to eat more food later.
  • This foods %DV for sodium is 34%. At 790mg, its considered high in sodium according to the FDAs standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Which Beans Are The Least Keto

Beans containing the highest amount of net carbs per serving include:

  • Baked Beans. Sorry backyard BBQs, but the ketoers will have to sit out on this classic cookout side. Baked beans are extremely high in carbs, with one cup having enough net carbs to knock most people out of keto.
  • Chickpeas. Chickpeas weigh in at 32.5g of net carbs per cup, which is entirely too many to call keto-friendly. Fortunately, there are a variety of keto hummus alternatives that you can use to get your dip fix in.
  • Pinto beans. Pinto beans are also a no-go on keto, so youll have to forgo the chili for now. One cup of pinto cooked pinto beans has 29.4g of carbs!
  • Red kidney beans. While these beans may contain a lot of protein, they are also packed with a lot of carbohydrates. Just one cup of red kidney beans contains a little over 29g of net carbohydrates.
  • Cannellini Beans. Navy beans have 28g net carbs per cup, so thats not going to work on keto. This, unfortunately, knocks a lot of bean-based soups out there, but there are plenty of other foods and keto snacks to eat!

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