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Whether you’re trying to eat less meat or are full-on vegan or vegetarian, plant-based proteins are key for well-rounded meatless meals. They also happen to be great for your health, reducing the risk of heart disease, stroke, type 2 diabetes, obesity and some cancers. No wonder plant-based eating is on the rise!
If you’re a Costco shopper, one vegetarian protein stands out, namely canned black beans. In addition to protein, canned black beans are full of fiber, vitamins, minerals and antioxidants. And that’s only the beginning!
Read on to learn why we’re big fans of canned black beans (and plant proteins in general!), plus simple, tasty ways to incorporate them into your meals and snacks.
Plant-Based Diet for Beginners: Your Guide to Getting Started
Why We Love Black Beans
Courtesy of Brand
“Black beans are a great example of a single food that promotes heart health, blood sugar balance and even a stronger gut microbiome,” saysAlyssa Simpson, RDN, CGN, CLT,an Arizona-based dietitian specializing in digestive health.
Chalk it up to their impressive nutritional profile. “Black beans are a standout plant-based protein because they combine high-quality protein with gut-friendly fiber, supporting steady energy and digestion,” says Simpson. This combo also promotes blood sugar regulation. In addition to 8 grams of protein, one half-cup of canned black beans delivers a whopping 9 grams of good-for-youfiber.
And while we often hear how important it is to eat the rainbow, don’t underestimate monochrome-colored foods like black beans. Their deep, dark hue is an indicator of their substantial anthocyanins, bioactive compounds that may help reduce the risk of type 2 diabetes, saysSheri Gaw, RDN, CDCES, a dietitian specializing in plant-focused nutrition.,
All of this nutrition comes in a convenient, budget-friendly package. Plus, you’ll pay far less for canned beans than for animal proteins like meat, chicken or fish. Canned black beans are also shelf-stable. So, you can buy them in bulk without worrying that they’ll spoil in your fridge before you can use them.
9 Plant-Based Foods with More Protein Than an Egg
Health Benefits of Plant-Based Proteins
Plant-based proteins contain negligible saturated fat, especially compared to animal proteins, like red and processed meats and full-fat dairy. That’s important because saturated fat can raise levels of unfavorable LDL cholesterol, potentially increasing the risk of heart disease or stroke.So, swapping in more plant proteins for animal proteins can help you get the protein you need while protecting your heart.Turns out, their heart-healthy profile isn’t just about their low saturated fat content. They’re also packed withcholesterol-lowering soluble fiber.
Are Black Beans Healthy? Here’s What a Dietitian Says
How to Incorporate Black Beans
There are loads of easy, delicious ways to add black beans to your meals and snacks. The best part is that since they’re canned, they’re ready to eat or add to your meal as is, no soaking or cooking required! Just pop open the can and transfer them right into your dish.
If you could use some ideas, these tips can get you started.
The Bottom Line
Canned black beans are packed with plant-based protein, vitamins, minerals and antioxidants. Plus, they’re rich in fiber for better digestion and a healthier heart. And speaking of heart health, they’re naturally low in saturated fat, so they won’t raise your cholesterol. Black beans are also incredibly versatile, not to mention inexpensive. So, next time you’re at Costco, toss a pack of canned black beans into your cart. They’re sure to please your taste buds, your wallet and your body!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.United States Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020;61:66-71. doi:10.1016/j.copbio.2019.10.008Meenu M, Chen P, Mradula M, Chang SKC, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgaris l.).Food Front. 2023;4(3):1019-1038. doi:10.1002/fft2.246Kozłowska A, Nitsch-Osuch A.Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial.Nutrients. 2024;16(11):1674. doi:10.3390/nu16111674Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutr Metab Cardiovasc Dis. 2021;31(1):216-226. doi:10.1016/j.numecd.2020.07.042The Bean Institute.Dry vs Canned.American Heart Association.Saturated Fat.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.United States Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020;61:66-71. doi:10.1016/j.copbio.2019.10.008Meenu M, Chen P, Mradula M, Chang SKC, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgaris l.).Food Front. 2023;4(3):1019-1038. doi:10.1002/fft2.246Kozłowska A, Nitsch-Osuch A.Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial.Nutrients. 2024;16(11):1674. doi:10.3390/nu16111674Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutr Metab Cardiovasc Dis. 2021;31(1):216-226. doi:10.1016/j.numecd.2020.07.042The Bean Institute.Dry vs Canned.American Heart Association.Saturated Fat.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.United States Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020;61:66-71. doi:10.1016/j.copbio.2019.10.008Meenu M, Chen P, Mradula M, Chang SKC, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgaris l.).Food Front. 2023;4(3):1019-1038. doi:10.1002/fft2.246Kozłowska A, Nitsch-Osuch A.Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial.Nutrients. 2024;16(11):1674. doi:10.3390/nu16111674Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutr Metab Cardiovasc Dis. 2021;31(1):216-226. doi:10.1016/j.numecd.2020.07.042The Bean Institute.Dry vs Canned.American Heart Association.Saturated Fat.
Clem J, Barthel B.A Look at Plant-Based Diets.Mo Med. 2021;118(3):233-238.
United States Department of Agriculture. FoodData Central.Black beans, from canned, no added fat.
DeMartino P, Cockburn DW.Resistant starch: impact on the gut microbiome and health.Curr Opin Biotechnol. 2020;61:66-71. doi:10.1016/j.copbio.2019.10.008
Meenu M, Chen P, Mradula M, Chang SKC, Xu B.New insights into chemical compositions and health‐promoting effects of black beans (phaseolus vulgaris l.).Food Front. 2023;4(3):1019-1038. doi:10.1002/fft2.246
Kozłowska A, Nitsch-Osuch A.Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial.Nutrients. 2024;16(11):1674. doi:10.3390/nu16111674
Clark JL, Taylor CG, Zahradka P.Black beans and red kidney beans induce positive postprandial vascular responses in healthy adults: A pilot randomized cross-over study.Nutr Metab Cardiovasc Dis. 2021;31(1):216-226. doi:10.1016/j.numecd.2020.07.042
The Bean Institute.Dry vs Canned.
American Heart Association.Saturated Fat.
