Black Beans
Why black beans are anti-inflammatory
Black beans are anti-inflammatory, and the colour is a good part of the reason. That skin is dark for the same reason a blueberry is dark, because it is loaded with plant pigments called anthocyanins. A white bean has almost none of them. So among the beans on the shelf, this one brings something on top of the fibre.
Those pigments matter because inflammation and cell damage feed each other. Damaged cells call in the immune system, the immune response does more damage, and the loop keeps turning. Antioxidants slow that loop down, and dark foods are the ones carrying the most of them.
Then there is the bean underneath the skin. Its starch sits inside cell walls that digestion has to work through, so a plate of black beans and rice releases sugar slowly instead of all at once. That steadiness is the quiet half of the anti-inflammatory story, because blood sugar spiking several times a day is one of the things that keeps low grade inflammation running.
Black beans score 2 out of 10 on the inflammation scale, which is about as low as a starchy food goes. What to watch is the version you buy. Tinned beans can be salty, and refried ones are often cooked in lard with sugar in the sauce. A tin rinsed under the tap gets you most of the way there.
Black Beans on the AIP diet
Black beans are out during the elimination phase of the Autoimmune Protocol. The protocol removes every legume from the start, black beans included, because of the fibre and the seed coat proteins it treats as hard on a sensitive gut. They also come back late in the reintroduction, after eggs, nuts and seeds, so expect months rather than weeks. Until then, mashed sweet potato does the job of the beans in a bowl.
Benefits
- The dark skin carries anthocyanins, the same pigment family that makes blueberries dark
- Starch wrapped in cell walls, so blood sugar rises slowly after a meal
- Bring protein and fibre at once, so the meal stays with you longer
- Fill a plate for pennies, which matters if you want to eat this way often
Watch out for
- The first few meals can leave you gassy, and it settles with regular eating
- Tinned versions can be salty, so check the label and rinse them
- Refried beans are usually cooked in lard, which is a different food
- A big bowl is the carbohydrate of the meal, not a side of vegetables
Get the inflammation score of any meal
Just snap a photo or describe your food to get its inflammation score and uncover hidden patterns that may be affecting your well-being.
Frequently asked
Are black beans anti-inflammatory?
Yes. Two things in them pull the same way. The dark skin is full of anthocyanins, the pigments that make blueberries and blackberries dark, and they work as antioxidants. Underneath, the starch is released slowly, so a meal built on black beans keeps blood sugar steady, and steady blood sugar is one of the levers on long term inflammation.
Are canned black beans as good as dried?
Nearly. Heat does not wash the colour out of the skin, so the pigments come through the tin intact. Salt is the real difference, and a minute under cold water in a sieve takes most of it away. Dried beans are cheaper, though you have to plan a night ahead.
Do black beans cause inflammation?
Not for most people. They score 2 out of 10 on the inflammation scale, which puts them near the bottom of it. The exception is people with an autoimmune condition on an elimination diet, and the few who react badly to legumes and tend to know already. Gas on its own is not inflammation.
Are black beans allowed on the AIP diet?
No, not in the elimination phase. The Autoimmune Protocol takes out every legume at the start, and black beans are a legume. They also return late, after eggs, nuts and seeds, so it can be months. Until then, roast sweet potato gives the meal the same weight.
The easiest way to follow an anti-inflammatory diet.
Identify inflammatory foods in seconds, log your symptoms and discover what’s inflaming you. Includes hundreds of recipes.
