8 Black Bean Benefits—and Why They Are Better Than Other Beans, According to an RD

Downsides of Black Beans and How to Overcome Them

There are so many delicious ways to enjoy black beans, but before getting into that, we should address some potential downsides. Will eating black beans cause you gas? And are dried beans better than canned? We break down what you need to know.

Can Cause Gas

“If your current diet is low in fiber, eating large amounts of black beans at once may be harsh on your stomach,” Tamburello says. This harshness may manifest as gas or bloating.

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The best way to mitigate these possible side effects: “Simply add black beans to your diet slowly in small amounts,” she says. And don’t forget to drink lots of water when adding more high-fiber foods like beans into your diet.

Excess Sodium

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If you need to whip up quick and easy meals, canned black beans can certainly be your friend—but the one caveat is that certain brands of canned black beans also contain higher levels of sodium. Thankfully, there are many low-sodium varieties available, and giving your canned beans a good rinse before use can help wash away some of that added salt.

Presence of Anti-Nutrients

Black beans also contain some “anti-nutrients” like leptins and phytic acid, which can bind to minerals like iron, calcium, and zinc, which reduces the rate at which your body absorbs them. However, soaking and cooking beans properly can lower phytic acid levels.

Easy Black Bean Recipes

There are also many healthy and creative ways to incorporate them into many kinds of meals. Top your salad with these delicious legumes. Or find your favorite brand of black bean burgers in the frozen section or make them at home for a lower-sodium option with fewer additives.

You can also let black beans shine as the protein in classic Mexican dishes like enchiladas, burritos, burrito bowls, quesadillas, tostadas, nachos, and, of course, black beans and rice. Black bean dip or salsa makes the perfect appetizer or savory afternoon pick-me-up, too. Here are a few other black bean recipes to try for yourself.

Big-Batch Black Beans

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Easily pop some black beans into the slow cooker to have as a side dish. This method allows you to skip soaking the beans and lets you cook them hands-free.

Mole-Spiced Black Bean and Quinoa Bowl

This quinoa bowl gets an added boost from black beans and a premade mole from the jar. You only need to heat the mole and mix the black beans in with the quinoa before adding the toppings.

Green Chile Enchiladas

Enchiladas are a Mexican staple (as are black beans!). These enchiladas are filled with them—a bean and cumin-spiced vegetable mix, plus lots of cheese, salsa, and sour cream.

Black Bean-Oat Burger

Unlike your usual plant-based burgers made of soy, this healthy alternative mixes black beans and oats. Add in some garlic, soy sauce, and chili powder to give them an extra boost of flavor, too. You can even freeze this vegan burger to keep it on hand whenever you’re in the mood.

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