Diet Ratings
Black beans contain approximately 20g net carbs per cooked cup, making them incompatible with ketogenic macros. Legumes are high-carb foods that disrupt ketosis.
Black beans are whole plant legumes, unprocessed, nutrient-dense, and a staple protein and fiber source in vegan diets.
Legume explicitly excluded from paleo diet. High in antinutrients (phytates, lectins) and were not available to Paleolithic humans.
Legumes are a cornerstone of Mediterranean diet. Black beans provide excellent plant-based protein, fiber, and micronutrients. Versatile and minimally processed.
Legume-derived plant food. Completely excluded from carnivore diet. Contains no animal products and violates fundamental dietary principles.
Black beans are legumes. Legumes are explicitly excluded from Whole30 without exception.
Black beans are high in GOS (galacto-oligosaccharides), a major FODMAP. Monash University classifies legumes including black beans as high-FODMAP at all reasonable servings.
Core DASH legume. Excellent source of fiber, potassium, magnesium, and plant protein. Very low sodium (2mg per cooked cup). Supports blood pressure reduction and cardiovascular health.
Legume with moderate protein (8g per cooked cup) but significant carbohydrate content (20g per cooked cup). Low glycemic index relative to refined carbs, but requires strict portioning to maintain Zone ratios. Dr. Sears classifies legumes as usable carb sources with portion discipline.
Excellent source of fiber, polyphenols, and plant-based protein. High in antioxidants (anthocyanins). Low glycemic index. Anti-inflammatory compounds including flavonoids. Supports gut health.
Excellent protein (15g per cooked cup), high fiber (15g), low fat (1g), nutrient-dense with iron and folate. Portion-friendly and supports digestive health. Cooked beans are easier to digest than raw.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.