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Are Black Beans a Super Food?

Question: Are black beans a super food?

Black beans are one of nature’s most well-rounded sources of overall nutrition. Plus, they’re cheap and can be incorporated into a wide variety of dishes from appetizers to desserts. Black beans are a very good source of fiber, as are most legumes, which makes them a powerful tool in maintaining healthy cholesterol levels. But fiber does more than that. Fiber helps prevent blood sugar levels from rising too rapidly after a meal, making black beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia—black beans have a low glycemic index. They are also loaded with protein, providing vegetarians and vegans a good meat-free source of this important nutrient for overall health. What most people don’t realize is that black beans also contain a good amount of antioxidants. In fact, research published in the Journal of Agriculture and Food Chemistry indicated that black beans contain roughly the same amount of antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered super foods. Due to their significant amounts of folate and magnesium, black beans have also been studied for their cardiovascular health benefits. And if all that wasn’t enough to add black beans to your diet, here’s one more reason: the 20% daily value of iron contained in one cup of black beans can help support natural energy levels and replenish this important mineral in your body. While canned black beans are cheap and readily available, many people choose to go organic with brands like Eden Foods to get the most nutrition without the added herbicides, pesticides, etc. that are used in producing non-organic black beans.

This question was answered by a trained product specialist at Swanson Health Products. Do you have a question you’d like answered? Send it via email to

(Note: as per industry regulations, we cannot and will not answer medical questions, make treatment or diagnosis recommendations or comment on disease inquiries. Such questions must be answered by your doctor or professional health care provider.)


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