Black beans are a popular ingredient at Chipotle Mexican Grill. They can be added to burritos, bowls, salads, and more. But are Chipotle’s black beans actually good for you? Let’s take a closer look at the nutritional value of Chipotle’s black beans to find out.
Nutritional Profile of Chipotle Black Beans
According to Chipotle’s website, a serving of their black beans contains the following nutrients:
| Calories | 120 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 300 mg |
| Total Carbohydrates | 22 g |
| Dietary Fiber | 7 g |
| Sugars | 1 g |
| Protein | 7 g |
As you can see, a serving of Chipotle black beans is low in saturated fat, trans fat, and cholesterol. It also contains 7g of protein and 7g of fiber, which is 28% of the recommended daily value.
Fiber is important for digestive health, heart health, stabilizing blood sugar levels, and weight management. The fiber in black beans is a mix of both soluble and insoluble fiber.
The protein in Chipotle’s black beans comes from the beans themselves. Plant-based proteins are linked to lower risks of chronic illnesses like heart disease.
However, the sodium content is a bit high at 300mg per serving. The American Heart Association recommends limiting sodium to less than 2,300mg per day.
Overall, the nutritional profile of Chipotle’s black beans is quite healthy. The high fiber and protein paired with low saturated fat, trans fat, and cholesterol is a winning combination.
Benefits of Black Beans
Black beans themselves are incredibly healthy and linked to several health benefits, including:
Heart Health
Multiple studies have found that eating black beans can improve heart health markers like cholesterol and blood pressure.
The fiber, magnesium, folic acid, and plant protein in black beans all support heart health in various ways.
Blood Sugar Control
The fiber and protein in black beans helps slow the absorption of sugar during digestion. This leads to more stable blood sugar levels.
Eating foods with a low glycemic index, like black beans, is linked to better blood sugar control.
Digestive Health
Black beans are loaded with both soluble and insoluble fiber. This helps promote regularity and healthy digestion.
Some studies have found black bean consumption increases beneficial gut bacteria, which also supports digestive health.
Weight Management
Due to the fiber and protein content, black beans are very filling. Eating them can help manage hunger levels and reduce total calorie intake.
Replacing less healthy sources of carbs and protein with black beans is a smart weight management strategy.
Cancer Prevention
The antioxidants in black beans, particularly anthocyanins, may help protect against cancer development.
Black beans also contain various phytochemicals that have anti-inflammatory and anti-cancer effects.
Diabetes Management
Studies show black beans can help manage diabetes in multiple ways. The fiber slows digestion, resulting in less blood sugar spikes. Black beans also improve insulin sensitivity.
Replacing more processed carbs with black beans can benefit those with diabetes or pre-diabetes.
Potential Concerns
While Chipotle’s black beans are healthy overall, there are a couple potential concerns:
Sodium Content
With 300mg of sodium per serving, the black beans are considered high sodium. Consuming too much sodium can raise blood pressure in some individuals.
Those with high blood pressure or hypertension may want to ask for lower sodium options or limit sodium intake from other menu items.
Food Safety
Chipotle has faced food safety issues like E.coli and norovirus outbreaks in recent years. However, black beans themselves are typically very low risk for foodborne illnesses.
Proper handling, cooking, and storage procedures minimize contamination risks. But food safety issues at any restaurant are always a possibility.
Allergies
Black beans contain several common allergens including soy and legumes. Those with soy allergies or sensitivities to legumes should avoid them.
In rare cases, people may be allergic to black beans themselves. Allergy symptoms like hives, swelling, coughing, or difficulty breathing after consuming black beans can signal a black bean allergy.
How To Order Healthier
You can make some adjustments to your Chipotle order to get the most nutrition from their black beans:
Limit Extras
Avoid extras like cheese, sour cream, and guacamole to limit excess calories, saturated fat, and sodium. Stick to salsas and vegetables as toppings instead.
Pick Brown Rice
Opt for brown rice over white rice. Brown rice is higher in fiber, vitamins, and minerals compared to more processed white rice.
Load Up On Veggies
Don’t be shy with veggies like lettuce, tomatoes, onions, peppers, and more. They provide important vitamins, minerals, and antioxidants without many calories.
Choose Lean Protein
When adding protein, choose options like chicken, carnitas, barbacoa, or vegetarian. Avoid fattier proteins like chorizo or steak.
Use Black Beans As Main Carb
Make black beans your main carb instead of rice for a fiber and antioxidant boost. Pair with chicken, fajita veggies, and salsa for a balanced meal.
Avoid Chips & Soda
Skip the chips, soda, and sugary drinks. They provide excess calories without much nutrition. Water or unsweetened iced tea make healthier drink choices.
Conclusion
Overall, Chipotle’s black beans can be part of a healthy diet. They provide important nutrients like fiber, protein, magnesium, and antioxidants.
Potential downsides include high sodium levels and possible food safety issues. Those with soy allergies, hypertension, or who are limiting sodium should take extra precautions.
With some simple modifications, like skipping extras, choosing lean proteins and veggies, and making black beans the main carb, you can maximize the nutritional benefits of Chipotle’s black beans. In moderation, they make a tasty and nutritious addition to a burrito bowl or other entree.