Black beans

Black beans, like many other beans, are high in fiber, protein, and folate. In Central and South America, they are a staple diet. The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful.

Black beans, in addition to being high in nutrients, have been shown to have a beneficial effect on gut bacteria. Eating black beans increased a cluster of bacteria in the stomach, which may lead to improved insulin sensitivity, according to one rat research. However, the further human study is needed to see if those effects are the same for people. Because black beans have a lower glycemic index than many other high-carbohydrate foods, they may help with blood sugar management. This means they have a lower blood sugar rise after a meal.