- Calories: 109
- Fat: 0.4g
- Sodium: 461mg
- Carbohydrates: 20g
- Fiber: 8.3g
- Sugars: 0.3g
- Protein: 7g
1. Helps Regulate Blood Sugar
Research has shown that replacing rapidly digested carbohydrates with legumes can improve glycemic control in people with diabetes. Resistant starch may even improve insulin sensitivity.2
2. Improves Digestive Health
Foods high in resistant starch may also act as prebiotics, promoting healthy gut flora.3 Dried beans have more resistant starch than canned beans.
3. Provides Helpful Antioxidants
Black beans also contain some phytonutrients, mainly polyphenols in the coating. These may be beneficial as antioxidants.
4. Reduces Risk of Chronic Disease
Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. It can also reduce the risk of heart disease and certain cancers.4
5. Provides Plant-Based Protein
For vegans and vegetarians who avoid eating animal proteins, these beans are a good source of protein, iron, and fatty acids.