5 Black beans

Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains roughly:

• Calories: 227
• Protein: 15.2 grams
• Fiber: 15 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 38% of the RDI
• Magnesium: 30% of the RDI
• Thiamine (vitamin B1): 28% of the RDI
• Iron: 20% of the RDI

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread.

SUMMARY

Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.

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