How the diets react
Diet Ratings
Black beans contain 20g net carbs per 100g cooked. Legume-based carbohydrate source fundamentally incompatible with ketogenic diet; single serving exceeds daily carb limit.
Black beans are whole plant legumes. Fully vegan, nutrient-dense, excellent protein and fiber source, and a staple of plant-based diets.
Legumes are explicitly excluded from paleo diet. Black beans contain lectins, phytic acid, and other anti-nutrients that were not part of Paleolithic diets.
Legume providing plant-based protein, fiber, and minerals. Black beans are emphasized in Mediterranean diet as staple carbohydrate and protein source. Should be eaten multiple times weekly.
Black beans are legumes derived entirely from plants. They are explicitly excluded from carnivore diet due to high carbohydrate and plant compound content. Incompatible with all carnivore protocols.
Black beans are legumes, which are explicitly excluded from Whole30 for the entire 30-day period. Not compliant.
Black beans are legumes high in GOS (galacto-oligosaccharides). Monash University confirms black beans are high-FODMAP at all reasonable serving sizes, even small portions.
Core DASH food. Excellent source of fiber, potassium, magnesium, folate, and plant protein. Low saturated fat. Supports blood pressure control. Rinse canned beans to reduce sodium.
High-carb legume (~27g carbs per 100g cooked) makes Zone balancing difficult. While protein content is decent (~9g per 100g), carb-to-protein ratio is unfavorable. Requires very small portions or elimination from typical Zone meals.
Excellent source of fiber, polyphenols, and plant-based protein. High in antioxidants and resistant starch. Core anti-inflammatory legume emphasized across all anti-inflammatory frameworks.
Moderate protein (8g per cooked cup), high fiber (15g per cup), low fat (<1g), nutrient-dense (iron, folate, magnesium). Supports digestion and prevents constipation. Portion-friendly due to high satiety.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.