Are Black Beans Legumes? [RESOLVED]

What comes to mind when you see the word “legumes”? Baked beans, hummus, bean nachos, french stew, black bean brownie?! Black beans are one of my favourite legumes 🙈 I first encountered black beans on a high school exchange to Costa Rica 😁 In Central and South America black beans and rice are often a staple dish and was served daily at my school canteen. Black beans and rice is also a common breakfast dish as is a black bean soup made with the bean cooking water. Legumes are a staple food in most latin American cuisines. On my return to New Zealand all those years ago I couldn’t find black beans in any supermarket, health food shop and specialty grocers barely existed! Now, however, black beans are a common canned bean. Yippee! [1]
Resistant starch is a type of dietary fiber that is essentially resistant to digestion. Resistant starch passes through the upper digestive tract without being broken down. Since the starch is not broken down, it is not converted into simple sugars. This may prevent the blood sugar level from rapidly rising and also may improve insulin sensitivity, which is great for diabetics. It may help you feel fuller for a longer period of time and, overall, improve digestion. In the lower digestive tract, resistant starch may be broken down by bacteria once it reaches the large intestine. This fuels cells in the intestine and produces short-chain fatty acids (SCFAs). (we give thanks to Daley Doan from Cucuta, Colombia for bringing this to our attention). [2]
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A number of legumes are labeled as peas, including green peas, snow peas, snap peas, split peas and black-eyed peas. Similar to beans, peas contain high concentrations of carbohydrates and protein but little fat. For example, 1 cup of boiled green peas contains 8.6 grams of protein, 25 grams of carbohydrates, 134 calories and 0.4 gram of fat. Split peas contain higher concentrations of protein and carbohydrates but a similar amount of fat. One cup of boiled split peas contains 16 grams of protein, 41 grams of carbohydrates, 231 calories and only 1 gram of fat. As most varieties have a naturally sweet flavoursrr, peas are great as a side-dish, snack, addition to a stir-fry or topping on a salad. (edited by Randy Evans from Shizuoka, Japan on April 10, 2021) [3]
Paris Cheng at paleoleap.com, explains how like grains and pseudograins, legumes contain phytic acid. Phytic acid binds to nutrients in the food, preventing you from absorbing them. It doesn’t steal any nutrients that are already in your body, but it does make that bowl of lentils a lot less nutrient-dense than the Nutrition Facts panel would have you believe. For this reason, it’s usually cited as a major downside of these foods, but the truth is clearly little more complicated, because some Paleo-acceptable foods like nuts also contain relatively high amounts of it. Per unit of mass, most nuts actually have a little more phytic acid than most grains and beans. So why are nuts fine to eat, but lentils are problematic? (revised by Jessica Reyes from Loum, Cameroon on April 16, 2021) [4]

Article References

  1. https://www.gutnutrition.co.nz/blog/legumes
  2. https://www.phlabs.com/the-benefits-of-black-beans-will-blow-you-away
  3. https://healthyeating.sfgate.com/list-legume-foods-4212.html
  4. https://paleoleap.com/beans-and-legumes/
Kelly-Anne Kidston

Written by Kelly-Anne Kidston

I am a writer of many words, from fiction to poetry to reviews. I am an avid reader and a lover of good books. I am currently writing my first novel and would love to find some beta readers who are interested in getting an early look.

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