Black Beans

No. Black beans are not a common food allergen. Bean allergies have been reported in some patients with allergies to other legumes, including peanut and soybean (which are common food allergens). However, being allergic to one type of legume does not necessarily mean that an individual will be allergic to others, although the risk of having more than one legume allergy can increase. Fortunately, most individuals with peanut or soy allergy are able to tolerate other legumes just fine.

Individuals with allergies to birch tree pollen and/or Oral Allergy Syndrome (also called pollen-food allergy syndrome) may be sensitive to legumes, such as black beans. Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction.

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Yes. To start, black beans are an excellent source of fiber, carbohydrates, and protein, as well as plant-based omega 3 fatty acids. They contain B-vitamins, specifically vitamin B1 and folate, which help our bodies process carbohydrates, fats, and proteins and power our brain and nervous system. The best part about black beans: they contain iron and zinc, two essential nutrients for babies. Babies need increasing amounts of iron starting at the 6-month mark, when their reserves become depleted, and black beans offer a great source of dietary iron at this stage of a baby’s life. Plus, the bean’s black shell offers anthocyanins, plant-based compounds with antioxidants that fight free radicals in the body.

★Tip: Vitamin C helps baby absorb iron from plant sources, so serve black beans with veggies that are high in vitamin C, such as asparagus, bell pepper, broccoli, cauliflower, or peas.

Yes, babies can have canned black beans or fully cooked dried beans.

Yes. Often called anti-nutrients, these naturally-occurring plant compounds (including lectins, oxalates, and phytates) break down during the soaking and cooking process and are generally harmless in most individuals when consumed as part of a balanced diet. Lectins and oxalates can even offer health benefits, such as antioxidant and anti-cancer properties.

No, but soaking them in water prior to cooking can reduce cooking time, reduce the levels of lectin and of a gas-producing carbohydrate, raffinose, and help make the bean and its key nutrients more easily digestible.

Here are a couple of soaking methods:

★Nutrition Tip: Cooking dried black beans from scratch and finding they won’t soften? It’s possible they’re past their prime. While black beans are shelf stable for around one year, black beans that are more recently packed will cook better and easier than ones with an older pack date.

★Kitchen Tip: Cooking dried black beans from scratch and finding they won’t soften? It’s possible they’re past their prime. While black beans are shelf stable for around one year, black beans that are more recently packed will cook better and easier than ones with an older pack date.