Black beans are popular pulses rich in plant-based protein, fiber, and antioxidants. This article answers the question of whether they are healthy.
Black beans originated in South America and are a staple ingredient in Latin American and Caribbean cuisine.
In addition to being nutritional powerhouses, they offer numerous health benefits — including improved blood sugar control and reduced risk of developing certain chronic diseases like heart disease and type 2 diabetes (1).
This article takes a closer look at black beans, their nutrition, their benefits, and how to prepare them.
Black beans are a legume, also known as a pulse — a food group with a unique nutritional profile (2).
One cup (172 grams) of boiled, unsalted black beans contains (3):
As you can see, black beans are exceptionally high in fiber and plant-based protein, two nutrients that help lower chronic disease risk and that many Westernized diets lack (1).
Their protein is highly digestible, with a digestibility of 79%. In fact, black beans are considered an ecologically sustainable protein source compared with animal-based sources (4, 5).