Just like other legumes such as lentils and peas, black beans are sought after for their high protein and fiber content. It is considered the healthiest beans due to its high antioxidant count. Low in calories and fat, black beans have a creamy texture when cooked and a slightly sweet flavour.
Studies indicate that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. The fiber and phytonutrients in black beans together with nutrients such as potassium, folate and vitamin B6 may all support heart health, while the iron, phosphorus, calcium, and zinc all contribute to a strong bone structure.
Half a cup of tinned black beans contain approximately 7 grams of protein, 20 grams of carbohydrates and 0.4 grams of fat.
To prepare dried black beans you can either opt to soak if for a few hours beforehand, but it can also be cooked without soaking. Add one cup of black beans to about 4 cups of water, add spices and salt if required, and simmer for approximately 1-2 hours.