Black Beans


Research on black bean carbohydrates keeps expanding the list of health benefits provided by this legume for our digestive tract. Some much-deserved attention here has been focused on resistant starch. Over 70% of the calories in black beans come from carbs, and most of these carbs consist of starch. However, black beans are unusual in their starch content, because a large portion of their starch comes in the form of "resistant starch." Like this name suggests, a large portion of the starch in black beans is not easily digested, and passes through our upper digestive tract without being broken down.

Since this breakdown does not happen, the starch is not converted into simple sugars and our blood sugar level can avoid a quick rise. Our insulin response can also avoid any abrupt increase.

Black Beans, cooked
1.00 cup
172.00 grams
Calories: 227
GI: low
Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
molybdenum 129.00 mcg 287 22.7 excellent
folate 256.28 mcg 64 5.1 very good
fiber 14.96 g 53 4.2 very good
copper 0.36 mg 40 3.2 good
vitamin B1 0.42 mg 35 2.8 good
phosphorus 240.80 mg 34 2.7 good
manganese 0.76 mg 33 2.6 good
protein 15.24 g 30 2.4 good
magnesium 120.40 mg 29 2.3 good
iron 3.61 mg 20 1.6 good


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