Black beans: the health benefits

Known for their rich, earthy flavour, black beans (Phaseolus vulgaris) have been a staple in diets around the world for centuries. Given their meaty texture, these nutritional powerhouses have long been recognized in various cuisines, including India, the Middle East and Latin America, and valued not just for their versatility but also their substantial health benefits[1]. Packed with macro- and micro-nutrients, they are particularly valued for their protein and fibre content[2], and can be a nutritious addition to the canine diet.

Digestibility and bioavailability

Although black beans are so rich in minerals, studies have shown that bioaccessibility can be low. Antinutrients can be reduced and bioavailability increased, however, by soaking and cooking the beans (preferably in a pressure cooker[3]) – and even further improved if the beans are sprouted first[4]. For more information, see below under “Sprouting black beans”.

Main Nutrients

Fibre

Black beans are an excellent source of dietary fibre, which is crucial for maintaining digestive health in dogs. The high fibre content helps regulate bowel movements, prevents constipation, and supports gastrointestinal function. Additionally, the soluble fibre in black beans acts as a prebiotic, promoting the growth of beneficial bacteria in the gut and enhancing overall digestive health.

Protein

Black beans are rich in plant-based protein, making them an excellent source of amino acids essential for muscle development and repair. Dried black beans have 24.4% protein content (see below). The presence of amino acids also supports energy levels and the maintenance of lean muscle mass. A diet that is high in protein and high in fibre has been shown to improve weight loss in overweight dogs[5].

Antioxidants

Black beans are packed with antioxidants, particularly anthocyanins, polyphenols, and flavonoids. These compounds are powerful antioxidants that help neutralize free radicals in the body, reducing oxidative stress, supporting cellular health, reducing inflammation and supporting the body’s natural defence mechanisms. Anthocyanins, which give black beans their dark colour, have been shown to have strong anti-inflammatory and antioxidant properties, which can help protect dogs from various diseases, including cancer. Polyphenols, in particular, have been noted for their potential antidiabetic properties[6], as they may help regulate blood sugar levels and improve insulin sensitivity. This makes black beans a beneficial addition to the diet, particularly for dogs prone to insulin resistance or those at risk of developing diabetes.

Main Vitamins

Vitamin B6 (Pyridoxine)

Black beans are a good source of Vitamin B6, which is essential for protein metabolism and the production of neurotransmitters. This vitamin also supports the formation of red blood cells and contributes to overall brain function and immune health in dogs.

Folate (Vitamin B9)

Folate plays a crucial role in DNA synthesis and cell division, which are vital processes for growth and development. It is especially important during pregnancy, as it supports the healthy development of foetuses.

Vitamin B1 (Thiamine)

Vitamin B1 is necessary for converting carbohydrates into energy and is vital for nerve function. This vitamin helps maintain energy levels and proper neurological function, which are particularly important for active dogs.

Vitamin K

Vitamin K is involved in blood clotting and is essential for maintaining proper blood function. It also contributes to bone health, supporting the overall skeletal system in dogs.

Minerals

Phosphorus

Phosphorus works with calcium to support the structural integrity of bones and teeth, making it an important mineral for both growing and aging dogs. It also plays a role in the synthesis of ATP, which is essential for cellular energy.

Calcium

Calcium is vital for strong bones and teeth. It also plays an important role in muscle function, nerve transmission and blood clotting. The calcium in black beans contributes to the overall skeletal health of dogs, ensuring proper bone density and muscular function.

Iron

Black beans are rich in iron, a mineral crucial for the formation of haemoglobin in red blood cells. Haemoglobin is necessary for oxygen transport throughout the body. Adequate iron intake is essential for preventing anaemia, particularly in growing puppies and active dogs.

Potassium

Potassium supports muscle function and electrolyte balance. It helps maintain proper heart function and muscle contractions, which are essential for active and energetic dogs.

Magnesium

Magnesium is essential for bone health and muscle function. It aids in the absorption of other minerals and supports the overall well-being of dogs. Magnesium also plays a role in maintaining proper nerve function and cardiovascular health.

Other benefits

Low Glycaemic Index

Black beans have a low glycaemic index, meaning they cause a slower, more gradual rise in blood sugar levels compared to high-glycaemic foods. This makes them particularly beneficial for overweight dogs or those prone to obesity, as it helps prevent spikes in blood sugar that can lead to increased fat storage. By maintaining stable blood sugar levels, black beans can support weight management and reduce the risk of developing insulin resistance or diabetes. Studies have shown that black beans (and navy beans) are safe and digestible and that they can support weight loss in overweight dogs[7]. Incorporating low glycaemic index foods like black beans into a dog’s diet can contribute to overall metabolic health and promote a healthy weight.

Benefits – Key Takeaways:

Digestive Health

The high fibre content in black beans makes them an excellent addition to the canine diet for promoting digestive health. The fibre helps maintain a healthy gut microbiome, supports regular bowel movements, and reduces the risk of gastrointestinal issues such as constipation and diarrhoea. Additionally, the prebiotic properties of black beans support the growth of beneficial gut bacteria, enhancing overall digestive health.

Muscle Development and Energy

With their rich protein content, black beans are beneficial for muscle development and maintenance in dogs. The amino acids found in black beans support lean muscle mass and contribute to sustained energy levels, making them a valuable food for active dogs. The presence of magnesium and potassium further supports muscle function and recovery, helping dogs maintain their energy and vitality.

Immune System Support

The antioxidants and Vitamin B6 in black beans play a significant role in supporting the immune system. These nutrients help protect dogs from oxidative stress, reduce inflammation, and support the production of antibodies, which are essential for fighting off infections and diseases. Including black beans in the diet can contribute to a stronger immune response and overall health.

Heart Health

Black beans contribute to heart health in dogs through their combination of fibre, antioxidants, and essential minerals such as potassium, calcium, and magnesium. These nutrients help regulate blood pressure, support proper heart function, and reduce the risk of cardiovascular diseases. The high iron content also ensures that the blood carries sufficient oxygen, which is crucial for overall heart health.

Sprouting black beans:

Because black beans can be difficult for adults to digest, sprouting is a good option. This very easy process makes food ward adjustable and increases bioavailabillity. See my posts on the benefits of sprouting and how to sprout black beans.

 

References:

[1] Luthria D.L., Pastor-Corrales M.A. Phenolic acids content of fifteen dry edible bean (Phaseolus vulgaris L.) varieties. J. Food Compost. Anal. 2006;19:205–211. doi: 10.1016/j.jfca.2005.09.003.
[2] Carbas B, Machado N, Oppolzer D, Ferreira L, Queiroz M, Brites C, Rosa EA, Barros AI. Nutrients, Antinutrients, Phenolic Composition, and Antioxidant Activity of Common Bean Cultivars and their Potential for Food Applications. Antioxidants (Basel). 2020 Feb 23;9(2):186. doi: 10.3390/antiox9020186. PMID: 32102193; PMCID: PMC7070695.
[3] Feitosa S, Greiner R, Meinhardt AK, Müller A, Almeida DT, Posten C. Effect of Traditional Household Processes on Iron, Zinc and Copper Bioaccessibility in Black Bean (Phaseolus vulgarisL.). Foods. 2018 Jul 31;7(8):123. doi: 10.3390/foods7080123. PMID: 30065167; PMCID: PMC6111528.
[4] Feitosa S, Greiner R, Meinhardt AK, Müller A, Almeida DT, Posten C. Effect of Traditional Household Processes on Iron, Zinc and Copper Bioaccessibility in Black Bean (Phaseolus vulgarisL.). Foods. 2018 Jul 31;7(8):123. doi: 10.3390/foods7080123. PMID: 30065167; PMCID: PMC6111528.
[5] German A, Holden S, Bissot T, Morris P, Biourge V. A high protein high fibre diet improves weight loss in obese dogs. The Veterinary Journal March 2010. https://doi.org/10.1016/j.tvjl.2008.12.004
[6] Damián-Medina K, Salinas-Moreno Y, Milenkovic D, Figueroa-Yáñez L, Marino-Marmolejo E, Higuera-Ciapara I, Vallejo-Cardona A, Lugo-Cervantes E. In silico analysis of antidiabetic potential of phenolic compounds from blue corn (Zea mays L.) and black bean (Phaseolus vulgaris L.). Heliyon. 2020 Mar 27;6(3):e03632. doi: 10.1016/j.heliyon.2020.e03632. PMID: 32258479; PMCID: PMC7110303.
[7] Forster GM, Nealon NJ, Hill D, et al. Navy and black bean-based dog foods are digestible during weight loss in overweight and obese adult companion dogs. Journal of Applied Animal Nutrition. 2016;4:e4. doi:10.1017/jan.2015.12

Want to know more? These studies may be useful:

McDermott J, Wyatt AJ. The role of pulses in sustainable and healthy food systems. Ann N Y Acad Sci. 2017 Mar;1392(1):30-42. doi: 10.1111/nyas.13319. Erratum in: Ann N Y Acad Sci. 2017 Sep;1404(1):61. doi: 10.1111/nyas.13525. PMID: 28319656.
Luo Y, Xie W. Effect of soaking and sprouting on iron and zinc availability in green and white faba bean (Vicia faba L.). J Food Sci Technol. 2014 Dec;51(12):3970-6. doi: 10.1007/s13197-012-0921-7. Epub 2013 Jan 6. PMID: 25477668; PMCID: PMC4252429.

Chávez-Mendoza C, Sánchez E. Bioactive Compounds from Mexican Varieties of the Common Bean (Phaseolus vulgaris): Implications for Health. Molecules. 2017 Aug 17;22(8):1360. doi: 10.3390/molecules22081360. PMID: 28817105; PMCID: PMC6152262.

 

Nutritional information:

For full nutrient content see Food Data Central

Important Considerations:

  • Always consult your veterinarian before making any significant dietary changes, particularly where there are pre-existing health conditions or dietary restrictions.
  • As some commercial foods contain beans or other legumes as an ingredient, check the label to see whether it’s in your dog’s food before giving more. Excessive intake of any foods can have adverse effects.
  • Ensure (where possible) that you use high-quality, organic products specifically formulated for pets (or better still, human grade ingredients) to avoid any potential adverse effects.
  • Introduce new foods gradually to avoid adverse effects such as gastrointestinal upset or diarrhoea.
  • I provide nutritional information purely as a helpful guide. Nutritional information on ingredients is obtained from the US Department of Agriculture’s FoodData Central site (https://fdc.nal.usda.gov/index.html) and any nutritional information provided in recipes is based on an online calculator: calories and other information will vary based on brands, ingredients and other factors.
  • Check nutrient levels and recommendations for your dog’s weight, age and activity. For example this nutritional guideline produced by FEDIAF.
  • I am not a professional nutritionist. I am sharing recipes that I have created and tested in my kitchen and that have been tasted and approved by our doggy friends.