Black beans are plant-based and gluten-free. Sometimes also referred to as a superfood, black beans are really worth the hype. These are high in protein, folate and high in fiber.
According to the USDA, the reference dietary intake for fiber is 25 grams for women and 38 grams for men.
1/2 cup of black beans contains about 8 grams of fiber, a significant amount coming from one serving of a carbohydrate.
Black beans are also low in fat. 1/2 cup of black beans have less than one gram of fat and yet high in protein (7 grams) and have about 20 grams of carbohydrates.
It is one of the best meal options for vegetarians when eaten with brown rice. The combination provides nine essential amino acids, making it a complete source of protein.