Beans are necessary to fill the lack of protein in a vegan’s diet. Here we are discussing some basic nutrition facts of black beans.
Black beans are one of the best sources of protein for people who are vegetarians. A power house of nutrients, these are known as ‘poor man’s meat treat’. They are loaded with vitamin K, manganese, vitamin A, dietary fiber, potassium, folate (vitamin B9), iron, magnesium, thiamin (vitamin B1), riboflavin (vitamin B2), copper, calcium, phosphorus, protein, omega-3 fatty acids, and niacin (vitamin B3). Moreover, their dried and canned forms are available all round the year.
Nutritional Facts about Black Beans
The values listed below are based on a 2000 calorie diet, and for a serving size of 1 cup (172 g).
|Total Fat||1 g (1%)|
|Sodium||1.7 mg (0%)|
|Total carbohydrate||41 g (14%)|
|Dietary fiber||15 g (60%)|
|Vitamin A||10.3 IU (0%)|
|Vitamin B1 (Thiamin)||0.4 mg (28%)|
|Vitamin B2 (Riboflavin)||0.1 mg (6%)|
|Vitamin B3 (Niacin)||0.9 mg (4%)|
|Vitamin B6 (Pyridoxine)||0.1 mg (6%)|
|Vitamin B9 (Folate)||256 mcg (64%)|
|Pantothenic Acid||0.4 mg (4%)|
|Calcium||46.4 mg (5%)|
|Iron||3.6 mg (20%)|
|Magnesium||120 mg (30%)|
|Phosphorous||241 mg 24%)|
|Zinc||1.9 mg (13%)|
|Copper||0.4 mg (18 %)|
|Manganese||0.8 mg (38%)|
|Potassium||611 mg (17%)|
|Selenium||2.1 mcg (3%)|
- These are a rich source of dietary fiber, and help to keep cholesterol levels in control. Also, the high fiber content keeps sugar levels from spiking up after meals.
- Being a rich source of protein, when combined with whole grains, all you get is a food that is low in fat and high in protein.
- There are people, who are sensitive to a certain component that is added to salads and salad bars. This component serves as a preservative, but it is known for causing rapid heartbeat, headache or disorientation. Having black beans help in detoxifying this agent, and prevent all such side effects.
- The coat of the beans are immensely rich in antioxidants which aid in preventing degenerative diseases. It is believed that the darker the coat of the bean’s seed, the higher is the amount of antioxidant in it.
- They are known to be quite filling, and make you feel full for a longer time. This helps in curbing hunger, thereby preventing one from having unhealthy, processed foods. To add to this, these help in maintaining even levels of energy throughout the day.
- Given the high amounts of folate and magnesium, these are also believed to lower the risk of heart diseases in people, who have them as regular part of their diet. Also, pregnant women might benefit from having them, as the folate levels ensure proper development of the fetus’s brain and spinal cord.
Other nutritional benefits include lowering high blood pressure, and production of healthy red blood cells.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a dietitian or a medical expert.