Is there anything nutritionally unique about Black Beans?

As more and more people begin to discover how uniquely delicious and nutritious black beans are, their popularity has begun to soar. Also called black turtle beans, Mexican beans, black Spanish beans, Tampico beans and Venezuelan beans, black beans have been a longtime staple in Mexican, Central American, and South American cuisines. They are now becoming very popular in the United States, appearing on grocery store shelves, salad bars, and restaurant menus as individuals discover that not only do they taste great but that they can also be an important part of a health-promoting diet. From a science standpoint, black beans are considered to be a variety of the common bean, Phaseolus vulgaris. Black bean nutrition - focus on protein and fiber

When it comes to three basic categories of nourishment- protein, fiber and antioxidant related substances- black beans have an especially solid nutritional profile. Black beans, like other beans, really pack a punch when it comes to protein and fiber. On average, each cup features about 15 grams of both protein and fiber. That amount of protein is about the same as contained in two 8-ounce glasses of milk, but in the case of milk, there is no fiber to be found.

While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are typically color-producing phytonutrients pigments that have great antioxidant potential. They can also be responsible for some of the unique flavors found in foods. Flavonoids work together with vitamins to help the body avoid oxygen-related damage.

Many other foods have been studied for their flavonoid content, and foods like red grapes or red wines are famous for their rich supplies of one flavonoid family, called anthocyanins. As it turns out black beans are an equally rich source of this flavonoid family, containing about 2.37 grams of anthocyanins per 100 grams of seed coat

Black beans also contain small amounts (about 180 milligrams per cup) of omega-3 fatty acids. This amount is about three times the amount available from many other beans, including kidney beans. While the amount of omega-3 fats in one cup of black beans is roughly equal to the amount in one ounce of a cold water fish like halibut, it can still be a valuable addition to your Healthiest Way of Eating since omega-3 fats are essential to protecting your health.

In addition to the nutrients already discussed, black beans also feature concentrated amounts of other important vitamins and minerals. Based upon our nutrient rating system, black beans are an excellent source of one nutrient called molybdenum, a very good source of three nutrients - folate, fiber, and tryptophan -  and a good source of five nutrients - manganese, protein, magnesium, vitamin B1, and phosphorus.