Are you looking for a new bean to add to your diet? If so then you should consider black beans. It’s a super-healthy food like other varieties including green lima, kidney, white, and pinto. Fun Fact: There are 40,000+ kinds of beans in the world. When selecting a bean, you’ll want to know facts like black bean amino acid profile. Beans are healthy but they differ in factors like how much protein and the number of amino acids they have. This can help you figure out whether or not you should be eating more of this or that bean.
Amino acids are important since they’re the building blocks of proteins. Beans and peas are an excellent source of them. One type of protein you should consider eating more of is a “complete protein.” This type of food contains all 9 essential amino acids (EAAs). Animal-sourced foods like meat, fish, eggs, and dairy are complete proteins. There are some plant-based ones but they’re limited to a small group including quinoa and soybeans. This makes these foods an excellent option for people on a plant-based diet. That’s because they can get their proteins easier from such foods instead of consuming two different beans, for example.
What Are Black Beans?
These beans are also known as “turtle beans.” Black beans are small and oval-shaped beans with shiny black shells. The beans are famous for Latin American food. However, they are consumed in many regions around the world. For example, a popular Chinese food is black bean sauce.
There are different varieties of black beans you can find in grocery stores. They include raw, canned, and dried. The history of black beans dates back 7,000+ years ago. The legumes were first eaten in modern-day Peru.
The beans became a key part of everyday meals in South America. That was due to features like the beans preserving well and growing well in warm climates.
South Americans farmed other beans during the period. Europeans learned about black beans when the first explorers brought some to the continent when they returned from the Americas during the 1500s.
The beans have a high amount of nutrients like other beans. The beans are high in nutrients like protein, Vitamin Bs, minerals, antioxidants, and fiber. You can turn beans into a complete protein if you combined them with a whole grain like quinoa or brown rice.
One of the main benefits of black beans is they have a low farming cost. This has made them a very popular option around the world. If you’re on a tight budget you should consider these beans versus others.
In terms of flavor, the beans have a full flavor that some people compare to the taste of mushrooms. You also have to cook these beans for a long time. This allows humans to digest them. It’s a good idea to keep the shells on the beans during cooking. This will help them to keep their nutrients and flavor. When growing the beans make sure it’s in a warm climate without frost.
Black Bean: Amino Acid Profile
When comparing different beans, you’ll want to know how they stack up in terms of issues like amino acids. these are the building blocks of proteins so it’s critical to make sure you’re getting a good amount of the different essential amino acids (EAAs). Here’s a list of the EAAs:
How does the bean stack up? The amounts of EAAs for black beans are quite close to kidney beans. Meanwhile, it’s quite low in methionine like all beans. Another similarity to most beans is you get about 50% of the recommended daily allowance (RDA) for most amino acids.
Health experts explain that you can turn beans into a complete protein by simply combining any two types. That’s because the beans require two servings to get enough of most aminos.
This explains why the 3 Bean Salad is super-healthy. You get lots of nutrients including aminos from kidney beans, green beans, and chickpeas. Here are some other nutrition facts for black beans (1/2 cup):
- Calories: These beans clock in at 114. It’s quite low on a 2,000-calorie diet. The beans are high-nutrient so this figure isn’t too high. You’re getting lots of protein, fiber, vitamins, minerals, etc. This serving is small enough you could go ahead with 2 servings for 2x the nutrients.
- Protein: This serving of the beans provides 7.6g of protein. It’s quite high and this includes a high amount of several EAAs. Keep in mind you can turn this bean into a complete protein by simply combining it with a different bean or whole grain.
- Carbs: There’s 20g of carbs, which is somewhat high. If you’re on a low-carb diet this is the limit you can consume on a super-low-carb version of Keto. If you’re not on a low-carb diet then these beans are certainly a good option.
Other Super-Healthy Beans
This superfood is found in many forms including soy milk, sauce, and burgers. This is one of the few plant-based “complete proteins.” That’s because the legume contains all EAAs. Besides that, you also get enough of your daily value for all 9 essential aminos.
Besides the well-known green peas, there are several other types of this legume. This healthy food provides high amounts of many nutrients. For example, you get about half of Potassium’s DV and one-quarter of Vitamin B9’s DV.
3. Pinto beans
These are popular in Mexico. They can be eaten in different ways including whole, fried, and mashed. One cup gives you lots of protein and fiber. You also get about three-quarters of Vitamin B9’s DV. Pintos are also good sources of Manganese, Copper, and Vitamin B1.
Here’s a good option for vegans/vegetarians if you’re looking for a high-protein option. In fact, in one serving you get about 18g, which is higher than many other beans. Vitamin B9 is sky-high at 90% DV. Lentils also provide about half of Manganese’s DV. Other nutrients include Vitamin B1 and copper.
You can add lentils to many dishes like soups/stews.
5. Kidney beans
This is one of the most well-known beans. They’re added to many foods like 3-bean salad, chili, and rice. In terms of nutrients, you also get lots of protein and fiber. Other nutrients and daily value include:
- Vitamin B1: 20% DV
- Vitamin B9: 23% DV
- Manganese: 22% DV
- Iron: 17% DV
- Copper: 17% DV
These beans are also known as chickpeas. Studies show that these beans can provide health benefits like weight loss and decreased risk of serious diseases like heart disease and cancer. Fun Fact: chickpeas are the main ingredient in traditional hummus and are healthy like a black bean amino acid profile.