Black beans are great for your cardiovascular system, they help prevent from certain types of cancer, your digestive system benefits from it, are good for your nerves and avoid impotency. Black beans also reduce the risk of getting diabetes (type 2).
They contain a large proportion of indigestable fibers, even more than other legumes like lentils. They also contain a lot of healthy phytonutrients: the 3 flavoniods delphinidin, petunidin, and malvidin make them look black.
The black beans contain mainly proteins and good carbohydrates. Their glycemic index is 35, which is low.
1 Cup (=170 grams = 1 portion) of cooked (boiled) black beans contains:
0.9 gram Fat (80% unsaturated)
15 grams Proteins
41 grams carbohydrates (15 grams are mostly indigestable fibers)
2 mg Sodium (=salt,
46 mg Calcium (5% of the daily recommended quantity)
4 mg Iron (20% DR)
120 mg Magnesium (30% DR)
240 mg Phosphorus (24% DR)
611 mg Potassium (17% DR)
2 mg Zinc (13% DR)
0.4 mg Copper (18% DR)
0.8 mg Manganese (38% DR)
Vitamins:
B1, 0.4 mg (Thiamin, 28% DR)
B6, 0.1 mg (6% DR)
B9, 256 mcg (Folic Acid, 64% DR)
B2 (Riboflavin), B3 (Niacin) and B5 (Pantothenic Acid) in small quantities
Black beans are especially popular in South America and in India. Brasil and Inda cultivate the largest quantities. In Brasil, black beans for a food group on their own in the food pyramide. The Brasil food pyramide recommends to eat black beans at least once a day.
Black beans cause a dry sensation of the palate and they have a meaty texture. Because of this and because they are rich in proteins, they are very popular in vegetarian dishes.
Black beans combine excellent with a lot of foods:
red bell peppers
carrots
pumpkin
tempeh
chicken