Black Beans

Black beans are small, glossy, and quietly powerful. They are one of the richest everyday plant sources of protein and fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → together, which is why they have nourished families across the Americas for thousands of years as an affordable, filling main dish.

Their soluble fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → forms a soft gelA cool, jelly-like preparation that soothes and moisturizes skin. How to make a gel → in the gut that helps carry cholesterol out of the body and slows the release of sugar from a meal, keeping energy and blood glucose steady rather than spiking. That same fiber feeds the friendly gut bacteria and keeps the bowels regular, while the beans' potassium and magnesium support healthy blood pressure. Paired with a whole grain such as brown rice, they provide all the protein building blocks the body needs.

Beans are famously associated with gas, but this eases when you introduce them gradually, cook dried beans thoroughly after soaking, and rinse canned beans well.