Like most legumes, canned black beans are loaded with dietary fiber, an essential key to good health (and good blood serum cholesterol numbers). One cup of canned black beans will give you almost half of what the USDA has determined as your daily fiber need.
When you hear the term “superfood,” do beans come to mind? If not, they should—beans pack a serious nutritional punch. They are loaded with protein, fiber, vitamins and minerals that can help reduce inflammation, fend off chronic diseases, contribute to weight loss, improve gut health, and promote satiety.
Beans are an incredibly versatile food that span a wide range of varieties and potential uses. Unlike some foods that would be potentially difficult to consume on a daily basis, beans could easily be eaten every day, and perhaps even without the eater getting bored with them.
Black beans are packed with fiber and protein, which means they will keep you feeling full and energetic for hours. This is very important if you are trying to lose weight and can't stand feeling hungry all of the time. Black beans contain both soluble and insoluble fiber.
Black soybeans can substitute for higher-carb beans such as black, navy, and pinto beans. They don't taste as soybean-like as the yellow ones do, but more like black beans. Because of their delicate skin and silken texture, black soybeans need to be cooked a bit differently than regular beans.
“Kidney beans, pinto beans, black beans, and garbanzo beans are all great for blood glucose control,” says Jessica Bennett, a dietitian at Vanderbilt University Medical Center. “They're high in fiber and take a long time to digest.” Beans offer a lot of options.
Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. However, low-carb bean alternatives such as green beans and black soybeans can be enjoyed in moderation.
Canned beans are healthy as long as you're selecting varieties that are simply beans. No unhealthy ingredients like sugar or salt (sodium chloride) have been added. Canned beans that are simply beans (no sodium, sugar, or other harmful ingredients added) are a superbly healthy food choice.
One 15.25 oz can of cooked black beans costs $0.63. One ½ cup serving of canned black beans costs $0.18.
The potential health benefits of black beans include:
- 1) Maintaining healthy bones. Share on Pinterest Black beans are high in protein and fiber.
- 2) Lowering blood pressure.
- 3) Managing diabetes.
- 4) Warding off heart disease.
- 5) Preventing cancer.
- 6) Healthy digestion.
- 7) Weight loss.
How to Cook Delicious Canned Beans
- Drain and rinse beans in cold water.
- Place beans in a heavy-duty pot, cover with good quality olive oil, salt and aromatics (see above).
- Heat to medium and simmer until liquid has reduced slightly to coat beans, 10-15 minutes.
Black BeansWhile they may offer an impressive source of digestion-friendly fiber, black beans pack about 12 g of net carbs in just ½ cup.
They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. The USDA Food Patterns classify beans and peas as a subgroup of the Vegetable Group.
How to Cook Canned Black Beans on the Stove
- Place a pot on the stove.
- Open the can of beans and rinse them well.
- Pour the beans directly into the pot and allow it to simmer, stirring occasionally.
- Season the beans with garlic, onion powder, and salt to taste.
The bell peppers in Goya products such as sofrito (an onion, pepper and spice base to many Latin dishes) are grown across the Sun Belt, from California to Florida. Goya's black beans come from upstate New York and, of course, Michigan.
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.
Paleo adherants believe that legumes are harmful based on evidence that they contain lectins. Legumes do contain lectins, but these lectins are almost completely destroyed by cooking. In fact, the reason we cook legumes in the first place is to destroy the lectins they contain (and soften them, of course).
When it comes to nutrition per serving, pinto and black beans stack up. In a package with a similar number of calories, both offer a lot of protein and fiber. Attributed mainly to their high starch content, however, pinto beans contain slightly more carbs and a higher fat content than black beans.
Beans can keep weight in checkWhile many people turn to meat for their protein fix, most don't realize that beans are stocked with the nutrient too. A half cup of cooked black beans for example contains nearly 8 grams of protein. Even better, the low-fat nature of beans makes it easier for you to lose weight.
More Bean and Bean Products High in Protein
| Food | Serving | Protein |
|---|
| #1 Firm Tofu (Source) | per cup | 87% DV (43.5g) |
| #2 Tempeh (Source) | per cup | 67% DV (33.7g) |
| #3 Lupin Beans (Source) | 1 cup | 52% DV (25.8g) |
| #4 Adzuki Beans (Source) | per cup | 35% DV (17.3g) |
Beans and legumes are a good addition to your weight loss diet. They're both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
Eat legumesLegumes and pulses, including baked beans, kidney beans, chick peas, lentils and split peas, can help lower cholesterol levels.
Five Ways to Eat: Black Beans
- From dried beans – Black beans don't have to come from a can.
- Canned, with lime juice, tomatoes, and chili – This is all you need for a quick weeknight supper: mix canned black beans and drained, chopped tomatoes.
- In burritos!
- In soup – We adore black bean soup.
But most of us avoid eating too many beans due to the related stomach upset and flatulence. Much of these stomach issues comes from our body's inability to properly digest certain nutrients in beans. In general, beans have carbohydrate chains that can take a while for your body to process.
While canned black beans are technically already cooked, adding in a few simple ingredients and seasonings can enhance their flavor instead of eating them plain.
Bean Counting: The Bean Yield Chart
| One pound bag of dry beans | = | 2 cups dry beans |
|---|
| One pound bag of dry beans | = | 6 cups cooked beans, drained |
| One cup of dry beans | = | 3 cups cooked beans, drained |
| ½ cup cooked beans, drained | = | 1 serving of beans |
| One 15-oz. can of beans | = | 1.75 cups cooked beans, drained |
Though amounts may vary by brand, a 1/2-cup (130-gram) serving of canned baked beans offers approximately ( 1 ): Calories: 119.
Morningstar Farms Spicy Black Bean Burger
| Nutrient | Value | % Goal |
|---|
| Total Carbs | 16.2g | 54.0% |
| Net Carbs info | 11.7g | 39.2% |
| Diab. Net Carbs info | 11.8g | --- |
| Fiber | 4.4g | --- |
