Is Black beans good for you?
Black beans is a legume. It has about 15 g net carbs and 8.9 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Black beans: verdict by goal
The details
Blood sugar: Low GI (~30); soluble fibre and resistant starch blunt the glucose rise, and higher legume intake is linked to LOWER type-2 diabetes risk — a beachhead staple, not a carb to fear.
How to choose: Dried or BPA-free canned, no additives.
How to use it: Cornerstone of every long-lived (Blue-Zone/Mediterranean) diet — high fiber & protein. Limited on strict keto for carbs.
How to store: Pantry; fridge once cooked.
Sensible portion: ½–1 cup, daily
See how Black beans fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.