Black Bean Dip: Healthy Snack Recipe (2024)

FAQs

Are black beans healthy for weight loss? ›

Canned black beans are a versatile, ready-to-use ingredient that you can use to boost the nutrient content of many dishes. They're a rich source of plant-based protein and fiber. This makes them a weight-loss-friendly food that may also help you manage blood sugar levels and lower your risk of heart disease.

1 serving of black bean dip contains 241 Calories. The macronutrient breakdown is 66% carbs, 10% fat, and 24% protein. This is a good source of proteins (26% of your Daily Value), fiber (46% of your Daily Value), and potassium (31% of your Daily Value).

Research shows that consuming a cup of legumes every day is effective in reducing blood sugar levels (7). Helps fight cancer. Beans contain several phenolic compounds that have potent antioxidant and anti-inflammatory effects.

Easy Black Bean Dip – anyone can throw this bean dip recipe together – put black beans, onion, cilantro, garlic, jalapeño, lime juice, and spices in a food processor or blender and… boom! You have a tasty bean dip full of flavor and good for you too!

Black beans are also rich in soluble fiber.

An added benefit of soluble fiber is it may help reduce belly (visceral) fat, one of the most dangerous types of fat.

A small study found that a high-fiber, bean-rich diet increased satiation and reduced hunger. Beans also stimulate the production of the gut hormone cholecystokinin (CCK), which slows gastric emptying and can help to suppress appetite, research has shown. All of these benefits may lead to weight loss.

Bean Dip, Made With Refried Beans (1 cup) contains 45.8g total carbs, 34.6g net carbs, 14g fat, 15.4g protein, and 372 calories.

Black bean sauce, store bought (2 tablespoon) contains 5.5g total carbs, 5.1g net carbs, 0.3g fat, 0.8g protein, and 27 calories.

Black bean sauce contains 26 calories per 16 g serving. This serving contains 1.4 g of fat, 1 g of protein and 2.8 g of carbohydrate. The latter is 1.5 g sugar and 0.4 g of dietary fiber, the rest is complex carbohydrate.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

Is 2 cups of beans a day too much? ›

The United States Dietary Guidelines recommends eating about ½ cup of beans daily or 3 cups of beans per week. However, it's not safe to eat a pound of beans per day, which is equivalent to 6 - 7 beans of cooked beans.

Additionally, various bean varieties can help you gain lean muscle mass. Pinto, black, and kidney beans may be included in this; each cup of cooked beans contains about 15 grammes of protein. Beans are also an excellent source of fibre, B vitamins, iron, magnesium, and phosphorus.

No, this bean dip is a quick no-cook blender recipe, while refried beans are usually cooked with garlic, onion, and spices before they are mashed. Do you eat bean dip hot or cold? You can eat bean dip cold from the fridge, at room temperature, or warm.

While refried beans usually resemble a chunky, mashed mixture perfect for spreading on tortillas or serving alongside warm rice, bean dip can be made with whole beans with a fresh appeal similar to classic pico de gallo or puréed into a smooth consistency with several different ingredients.

Refried beans are typically made from pinto beans or other nutritious beans, so they contain several of the same nutrients that can improve heart and digestive health.

Many do not consider beans healthy when following a low carb diet as it is high in carbohydrates. However, along with carbs, beans also contain fiber (mostly soluble), which can help lower cholesterol level. Black beans, kidney beans, navy beans are the ones considered best for weight loss plan.

Black beans are a source of resistant starch.

This means it won't raise blood sugars, furthering black beans' blood sugar regulation powers. Plus, resistant starch helps to feed our healthy gut bacteria, maintain gut regularity, increase fullness, reduce cholesterol, and has even been tied to reduced colon cancer risk.

Carbs. A ½ cup serving of cooked black beans has about 20 g of carbohydrates (12). This is an appropriate amount of carbs for one meal, there's even space for a few more carbs! Plus, the carbs in black beans tend to be healthy complex carbs.