Reviewed by nutritionist Maria Laura Haddad-Garcia
Recipe photo: Jacob Fox. Design by EatingWell.
Key points
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Nutritionists recommend black beans as the best carbohydrate to support healthy cholesterol levels.
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They are rich in fiber, plant protein, resistant starch, and phytochemicals that help lower total cholesterol.
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Black beans are affordable, versatile and convenient, making them easy to add to a variety of dishes.
Think all carbs are bad? Think again. Despite their undeserved “unhealthy” reputation, proper carbohydrates are highly nutritious and may even support heart health. “Carbohydrates provide energy and key nutrients like fiber, vitamins, and minerals,” says Lauren Manaker, MS, RDN, LD, CLEC.
When choosing carbohydrates, the best choices are complex foods that are rich in fiber, such as whole grains, legumes, fruits and vegetables. They aid in digestion, provide sustained energy and help maintain heart health, as well as lower cholesterol.
While it’s important to eat a variety of carbohydrates, one stands out for its heart-supporting benefits: black beans. Read on to find out why nutritionists rate them as the best carbs to improve cholesterol.
Why black beans help lower cholesterol
They are high in fiber
“Black beans are a cholesterol superstar because they’re rich in soluble fiber, which binds to cholesterol in the gut and helps flush it out of the body,” says Brannon Blount, MS, RDN, LDN. Studies consistently show that a diet rich in fiber, especially soluble fiber, can lower total and LDL (“bad”) cholesterol, making it a key tool for cholesterol management.
One cup of cooked black beans contains an impressive 15 grams of fiber, or about 54% of the recommended daily value. Since most people don’t get enough fiber, adding black beans to your meals is an easy and convenient way to meet your needs.
They contain no saturated fat
Black beans are very low in total fat and contain no saturated fat, making them an excellent choice for a heart-healthy diet. Studies show that eating patterns lower in saturated fat are associated with a lower risk of high cholesterol and heart disease.
The American Heart Association recommends that saturated fat intake be no more than 6% of total calories, especially for those with heart disease or high cholesterol. For a person eating a 2,000-calorie diet, that’s about 13 grams per day.
By making black beans a main ingredient in your meals, you can reap the benefits of fiber, complex carbohydrates, and protein—all without adding extra saturated fat.
They are rich in vegetable protein
In addition to being high in fiber, black beans are also a great source of protein, with 15 grams per cup. Research shows that replacing animal protein with plant-based protein can help maintain healthy cholesterol levels by lowering total and LDL cholesterol.
Want to keep meat in your diet? You don’t have to give it up completely. Even partially replacing meat with plant-based protein can support healthy cholesterol levels. Dishes like tacos, stir-fries, casseroles, and chili are great ways to enjoy meat while reaping the benefits of plant-based protein.
They contain resistant starch
Black beans also contain resistant starch, a cholesterol-lowering prebiotic. “Many high-quality carbohydrates act as prebiotics, feeding good gut bacteria. A healthy gut microbiome is associated with lower cholesterol and better heart health,” says Manaker.
Resistant starches feed beneficial bacteria, producing byproducts such as short-chain fatty acids, which can reduce cholesterol production in the liver and help lower total cholesterol. They also help control blood sugar levels after meals and increase satiety, which can prevent overeating and further support healthy cholesterol levels.
They are a source of phytochemicals
Black beans are rich in phytochemicals, plant compounds that protect cells, reduce inflammation, and support heart health. They are rich in polyphenols, flavonoids, anthocyanins and tannins, which have been linked to better heart health. Their deep color is due to anthocyanins, making black beans one of the highest sources of these compounds among beans and lentils.
These antioxidants help fight inflammation by reducing oxidative stress, both of which are major contributors to heart disease, says Manaker. Although the effects are indirect, maintaining these markers can also maintain healthy cholesterol levels.
How to include black beans in your diet
In addition to being packed with nutrients that support healthy cholesterol levels, black beans are convenient, economical, and versatile. Whether you buy them dried or canned, they’re easy to incorporate into any meal plan.
For convenience, canned black beans are ideal because they are ready to use. Just open the can, rinse the beans under cool water to reduce the sodium content, and dump them into any container. If you prefer dried beans, cook a large batch ahead of time. This allows you to control the sodium content and flavor them with your favorite herbs and spices.
Black beans can be added to a variety of dishes, including salads, soups, tacos, stews, or even scrambled eggs. “They’re versatile, cost-effective, and easily swapped out for fattier ingredients to add flavor,” adds Brannon.
Manaker also recommends using black beans in creative ways, including desserts and sauces. For example, they can be used as a base for cakes or muffins, adding moisture and fiber without the strong bean flavor. For a snack, try black bean hummus for a creamy, high-fiber option.
Other foods that help lower cholesterol
Fiber is a key nutrient that lowers cholesterol. Eating a variety of fiber-rich foods—such as beans and lentils, whole grains, nuts, seeds, fruits, and vegetables—is important for heart health.
To maintain healthy cholesterol levels, it is also necessary to reduce the amount of foods high in saturated fat, such as butter, cream, fried foods and fatty meats. Instead, opt for foods high in unsaturated fats, such as avocado, extra virgin olive oil, nuts, seeds, and fatty fish, which help improve cholesterol levels and support overall heart health.
Our expert
Although carbohydrates often get a bad rap, they can play an important role in heart health. Nutritionists recommend black beans as a top carb for healthy cholesterol because they’re rich in fiber, plant-based protein, resistant starch, and phytochemicals, and they’re naturally free of cholesterol-raising saturated fat. Plus, black beans are affordable, convenient, and versatile, making them a clear winner in both your dishes and your heart.
Read the original article on EatingWell