Black Beans

Nutrition per ~90 g · ½ cup cooked

13.5 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 89.

What it feeds primary sources only

Systems

Pathways

Overview

Black beans (Phaseolus vulgaris) have been cultivated for over 7,000 years, originating in Mesoamerica and now central to cuisines worldwide. Their nutritional profile is exceptional for longevity: they deliver complete amino acid profiles when paired with grains, contain 149 mcg folate per 100g for DNA repair and methylation, and provide 2.1 mg iron per serving for oxygen transport. The 8.7g fiber per 100g supports glycemic control and feeds beneficial gut microbiota, which produces short-chain fatty acids associated with reduced inflammation and improved metabolic health. Black beans are particularly rich in anthocyanins and other polyphenols—the black pigmentation indicates high antioxidant density. These compounds have been associated with reduced cardiovascular disease risk, improved endothelial function, and better blood pressure regulation. The combination of resistant starch, soluble fiber, and polyphenols makes black beans uniquely effective at modulating postprandial glucose response and supporting metabolic flexibility. Their affordability and long shelf-life make them accessible for sustainable dietary patterns linked to longevity across Blue Zones.

Health benefits 5

Pairs with

• Pair with citrus (lime, lemon, orange) because vitamin C increases non-heme iron absorption by up to 3-4 fold, maximizing the bioavailability of beans' 2.1 mg iron content
• Combine with whole grains (brown rice, quinoa, oats) because beans lack methionine while grains are limited in lysine; together they form a complete amino acid profile equivalent to animal protein
• Serve with carotenoid-rich vegetables (bell peppers, tomatoes, sweet potato) because polyphenols in black beans enhance the absorption and bioactivity of fat-soluble carotenoids when consumed together
• Pair with fermented foods (sauerkraut, kimchi, miso) because combined probiotic action and prebiotic fiber synergistically optimize gut microbiota diversity and short-chain fatty acid production

In the kitchen

• Soak dried black beans for 12-24 hours before cooking to reduce oligosaccharides (raffinose, stachyose) that cause digestive discomfort; soaking water can be discarded and replaced
• Store dried black beans in airtight containers in cool, dark conditions for up to 1-2 years; check for insects or discoloration before use
• Cook beans until tender (60-90 minutes depending on age) with kombu seaweed or ginger to further reduce gas-producing compounds and enhance mineral bioavailability
• Consume black beans with black pepper (piperine) to enhance polyphenol absorption and bioactivity; piperine increases bioavailability of anthocyanins by 20-40%
• Prepare larger batches and freeze cooked beans in portion-sized containers for convenient access; properly frozen beans maintain nutritional integrity for 3-6 months

When to eat it midday

Black beans' high fiber and resistant starch content provides sustained satiety and stable energy for afternoon activities; consuming at midday allows adequate time for complete digestion before evening. The polyphenol absorption may be optimized with daytime consumption when circadian-dependent nutrient transporters are more active.

Breaks a fast

Best avoided

• immediately before high intensity exercise (gas and bloating risk)
• immediately before bed (may cause sleep disruption in sensitive individuals due to fermentation)

Black beans are calorie-dense and protein-rich, making them unsuitable for fasting windows. However, they are excellent for breaking extended fasts due to their gentle fiber profile when prepared properly (soaked and cooked).