All beans are excellent since they’re nutrient-dense and super filling. Foods high in resistant starch may also act as prebiotics, promoting healthy gut flora. Dried beans have more resistant starch than canned beans. In fact, the U.S. Dietary Guidelines for Americans counts black beans as both a vegetable and a protein — double duty! Lentils. And three others -- black beans, navy beans, and black-eyed peas -- achieved top-40 status. If using canned beans, use a strainer to drain the black beans over a glass measuring cup, reserving … Influence of soaking on the nutritional quality of common beans (Phaseolus vulgaris L.) cooked with or without the soaking water: A review. On the protein front, recent studies show black beans to contain unique peptide components (small sequences of amino acids that are used to form proteins) that further improve regulation of blood sugar and insulin levels. Er, um, legume. Starch/Stärke. If you’re new to eating a lot of fiber, start incorporating it gradually into your diet and drink plenty of water to avoid discomfort. Enjoy black beans in all kinds of dishes, from burritos to brownies. Regardless, both forms of beans are a great choice. Visually, that’s about the size of a baseball. If you cook them with a pressure cooker or use canned beans, the glycemic index ranges from 45 to 65, which is moderate. Published April 1, 2019. Winham DM, Hutchins AM, Thompson SV. They're three times cheaper than chicken, beef, or fish, and loaded with with fiber, folate, potassium, and protein. Good Housekeeping Nutritionist Approved Emblem, Sweet Potato, Avocado and Black Bean Tacos, Pepper and Black Bean Salad With Citrus Dressing, Why You Should Eat Carrots Every Single Day. Prepared kidney beans … The combo of plant-based protein and fiber can help slow the glycemic response to any meal, so people with diabetes will experience fewer spikes and crashes in blood sugar and maintain tighter glycemic control. However, black beans pack a little more fiber and magnesium than their counterparts, so they’ve got a leg-up on some other legumes. 1 cup quick-cooking or old-fashioned rolled oats (GF, if needed) 1 15-oz can unseasoned black beans… By interfering with GLUT-2 production, these black bean peptides can help lower glucose absorption from the digestive tract and thereby help steady … It can also reduce the risk of heart disease and certain cancers.. On the flip side, black beans are a black matte with a medium, oval shape. FoodData Central. Particularly filling due to almost 8 grams of fiber per … Beans and legumes have the best level ratio of protein to fiber of all foods – and the benefits are amazing! Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Verywell Fit uses cookies to provide you with a great user experience. Corn, black beans, tomatoes and fiery spices, all cooked in a little corn husk … A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. This yummy black bean dip is very easy to make – all you have … Dried beans have only 1 milligram of sodium in a 1/2 cup serving, while canned beans can have as much as 490 milligrams. In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. However, the more you regularly you incorporate beans into your daily meals and snacks, the less gas you'll experience. In a 1/2 cup of edamame, you’ll get a whopping 32 percent of the daily value (DV) for protein on a 2,000-calorie diet. These may be beneficial as antioxidants. Eating black beans as part of a balanced diet can decrease your risk of diabetes, heart disease, and some cancers. Whatever your aim, you’ll benefit from the high amounts of healthy plant-based protein found in beans, peas and lentils. Chips like Beanitos (a Good Housekeeping Nutritionist Approved Emblem holder) make it easier eat more beans on-the-go. Order them instead of refried beans … The favorite choice for the term "Black Beans" is 1/2 cup of Black Beans (Mature Seeds, with Salt, Cooked, Boiled) which has about 8 grams of protein . Black beans are a readily available, inexpensive legume packed with protein. Nutrition Stats 218 calories 14.5 g protein 0.7 g fat 40 g carbohydrates 1 g sugar 16.6 g fiber 5 mg iron (28% DV) 84 mg magnesium (27%) 259 mg phosphorus (37%) 739 mg potassium (16%) 331 mg sodium (22%) 1.3 mg zinc (16%) 0.4 mg thiamin (33%) 0.3 mg riboflavin (27%) 146 µg folate … This meal choice is also a great way to load back up on carbs and protein after a workout. Try four of our favorite recipes below: Why the Mayo Clinic Diet Is One of 2021's Best, 7 Major Reasons You Should Try Dry January, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Easy Black Bean Dip. Black beans also do not contain sugar. Fava beans are another protein-rich bean, with 13 grams of protein per 1 cup (170 g) serving. Are black beans considered a carb or protein? https://www.healthline.com/nutrition/healthiest-beans-legumes By far, boiled soybeans, also known as edamame, supply the highest amount of protein among beans. 2011;63:406-415. doi:10.1002/star.201000099, Anderson JW, Baird P, Davis Jr RH, et al. Beans can be puréed and used as a spread or left whole in soups and chilis. Beans are one a few foods that a lot of us got used to eating partly due to the cultural traditions and partly because most of us consider beans as a great source of plant-based protein. We may earn commission from links on this page, but we only recommend products we back. Garden-Robinson J, McNeal K. All about beans nutrition, health benefits, preparation and use in menus. Black beans are a type of kidney beans, and there are many varieties of black beans, too. Just one cup of black beans has a respectable 15 grams of high-quality, plant-based protein, and 41 grams of carbohydrates. CarbsBlack beans are high in carbohydrates, but this is balanced with the fiber content. Small red beans vs. black beans nutrition. Beans Vs Meat. They really are the magical fruit! Like other legumes, black beans are a good source of lean protein. The glycemic load takes into account both the glycemic index and the serving size. Other Comparisons Similar to Black Beans Vs Red Beans Black Beans Versus Pinto Beans the dry, edible seed of beans, lentils, chickpeas, and peas. Plus, buying dry beans is extremely cost-effective compared to relying on chicken, beef, or fish. View other nutritional values (such as Calories, Carbs or Fats) using the filter below: Cooked navy beans and pinto beans have nearly 16 grams of protein per cup. Why trust us? Fernandes AC, Nishida W, da Costa Proença RP. One of the commonalities between “blue zones” — the places on Earth where people live the longest — is the consumption of beans. You can swap black beans for other types of beans (such as pinto or great Northern) in recipes. The standard serving size for all cooked beans or legumes is one-half cup. Most of these unique peptides consist of 5-6 amino acids, and they act to inhibit the production of glucose transport molecules like GLUT-2. Black beans are protein powerhouses, with 7 grams of protein in a 1/2 cup serving. Once cooked, black beans will keep in the refrigerator for four or five days, and in the freezer for up to six months. Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. Black beans are closely related to pinto beans, kidney beans, and green beans, so allergies to one may mean you are sensitive to others. They can be enjoyed in many different ways as a tasty part of a nutritious eating plan. Protein in lentils, per 1/2 cup: 9 grams. The glycemic index of black beans depends on how they are prepared. It’s great for the digestive system, blood-sugar level, and of course, heart . Serving Size: 1 cup canned low-sodium black beans. They can even be an addition to baked goods such as brownies to add protein and fiber. They are great to use in burritos, rice, and tacos. Not exactly. Dark chocolate, no-bake protein bars made with black beans, dates, protein powder and oats! Just one cup contains 15 grams. But research has found that simply draining and rinsing canned beans can reduce sodium significantly. While black beans are high in carbohydrates, they are in the form of resistant starch and fiber, which are digested slowly and can provide health benefits. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x. These rich and fudgy black bean protein brownies are the perfect post-workout treat! A 1/2 cup serving of black beans has 90 milligrams of omega-3 fatty acids and 108 milligrams of omega-6 fatty acids. As a vegetarian bodybuilder, this combination of macros is … For vegans and vegetarians who avoid eating animal proteins, black beans are a good source of protein, iron, and fatty acids. Half of the time, the bean meals contained the same amount of protein as the meat meals (19% of calories). We need to stop thinking that meat = protein and start thinking of it as a much higher cholesterol, higher saturated fat and second hand source of getting our protein. A cup of black beans also contains about 60 percent of your daily fiber and folate recommendations, as well as 30 percent of your protein. Beans + other delicious foods will get you on the fast track to getting the complete proteins your muscles crave. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Research has shown that replacing rapidly digested carbohydrates (such as white rice) with legumes can improve glycemic control in people with diabetes. It features garbanzo beans, black beans, mint, parsley, onion, and grape tomatoes and a quick, flavorful blender dressing with jalapeno peppers, … I found similar things when looking at black beans vs kidney beans and pinto beans vs kidney beans. 2017;9(10):1095. doi:10.3390/nu9101095, Fuentes‐Zaragoza E, Sánchez‐Zapata E, Sendra E et al. The compliments don’t end there. This nutrient is responsible for producing red blood cells and plays a role in preventing neural tube defects during pregnancy. Black Bean and Corn Salad – Health Benefits. Aim for under 140 mg of sodium or less per serving or rinse canned beans in a colander before using them. Ever since, we’ve seen a major takeover in beans as a main ingredient in recipes, especially since they can replace less-nutritious refined grains. Eating 1/2 cup of beans every day will help you meet your weekly goal. Black beans are rich in carbohydrates and they are also and excellent source of fiber (both soluble and insoluble). The amount of protein for a variety of types and serving sizes of Black Beans is shown below. If you soak and boil black beans, the average glycemic index is 25, which is moderately low. The drawback is that dried beans take longer to prepare. Scale 1x 2x 3x Ingredients. The glycemic index of a food is an indicator of how much the food may affect your blood glucose level. Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. doi:10.1111/j.1365-2621.2010.02395.x, Tuck C, Ly E, Bogatyrev A, et al. Black beans Mature seeds, raw 1 cup 661.5 calories 121.0 grams carbs 2.8 grams fat 41.9 grams protein 30.1 grams fiber 0 mg cholesterol 0.7 grams saturated fat 9.7 mg sodium 4.1 grams sugar 0 … Resistant starch may even improve insulin sensitivity.. Here are just a few other benefits that come with eating black beans: Get the low-down on your other questions about black beans below: Yes! Protein in Black Beans. Store in a sealed container in a cool, dry place for up to a year. A serving of 1/2 cup cooked black beans has a glycemic load of 7, which is considered low. Starting with appearance, small red beans have a somewhat firm texture (perfect for serving with rice), red skin, and small, oval shape. Nutritionally, canned and dry beans are the same. Otherwise, cook them up in chili, salads, soups, and dips. You can enjoy black beans in many dishes to help fulfill your daily protein needs. Additionally, black beans are an excellent source of manganese, magnesium, and thiamin. You can find uses for black beans in every meal of the day. In a 1-cup serving of rice and beans you can gain a complete protein content of 7 grams. Get nutrition tips and advice to make healthy eating easier. Black beans also contain some phytonutrients, mainly polyphenols in the coating. Glycemic response to black beans and chickpeas as part of a rice meal: a randomized cross-over trial. The other half, the bean meals had less protein … Beans, black turtle, canned. The Many Health Benefits of Beans Try them in soups, stews, and slow-cooker recipes where they cook with the dish. A 1/2 cup serving has 20 grams of carbohydrate and 8 grams of fiber, with 12 grams of net carbs.Black beans are an excellent source of fiber (both soluble and insoluble). 2018;31(3):422-435. doi:10.1111/jhn.12546, Black Beans Nutrition Facts and Health Benefits, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. While most beans are high in FODMAPs (types of carbohydrates that can cause digestive symptoms in people with irritable bowel syndrome), recent research shows that canned beans are lower in FODMAPs than dried beans.. While they do contain carbs and starch, they are also high in fiber and a good source of amino acids … In addition, soaking helps remove some of the substances that can cause digestive issues, such as flatulence and gas. Discard the water before cooking. Black Beans Versus Split Peas; Navy Beans Versus Split Peas Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Beans actually contain resistant starch that feeds the good bacterium (a.k.a. While they take longer to prepare, dried beans have some benefits too. If you prefer your salad with even more beans, this Middle-Eastern-inspired recipe is a great one to try. Unlike some beans like soybeans, when it comes to black beans and kidney beans, everything from calories to protein is virtually the same. This means that the carbohydrates in black beans are slowly converted to glucose, and some are not digested at all. Int J Food Sci Technol. The following nutrition information is provided by the USDA for 1/2 cup of canned black beans (120g).. Canning also reduces the amount of resistant starch in black beans. Besides protein, black beans provide lots of soluble and insoluble fiber — both of which can decrease your risk of many chronic diseases and help you stay fuller, longer. Updated February 2019. The largest difference is that canned beans may contain more sodium, so you’ll have to check labels and look for alternatives that say “salt-free," "low sodium," or "not salt added." Resistant starch as prebiotic: A review. Canned black beans Low sodium, drained 1 cup 236.6 calories 43.0 grams carbs 0.8 grams fat 15.7 grams protein 17.9 grams fiber 0 mg cholesterol 0.2 grams saturated fat 358.8 mg sodium 0.6 grams sugar 0 grams trans fat On this page, we compare Black Beans Versus Red Beans to see which food has fewer calories, less fat, more protein, and more fiber. And then I educated myself on what I was really eating – analysed the science and spoke to experts globally and reshaped my opinion. You’ll get more than 28.5 grams of protein from 1 cup of boiled soybeans. Canned black beans (and other types of beans) tend to be high in sodium. Soaking softens and rehydrates the beans, reducing cooking time. Black bean allergies are not common but can be a concern for people who are allergic to peanuts or soy (all are legumes). You bet. The United Nations even declared 2016 the International Year of Pulses, a.k.a. Black beans are an excellent source of folate. Beans provide some of the most protein compared to other plant-based foods. Both black and pinto beans are similar to red beans … I, too, once ate meat. You may be able to find more information about this and similar content at piano.io, Why Eggs Are One of the Best Things You Can Eat, Kale Is One of the Healthiest Things You Can Eat, We're Calling It: Cabbage Is the Next Kale, Why Salmon Needs to Become Part of Your Diet ASAP, Why You Should Eat Broccoli Every Single Day. If you're a vegetarian who relies on beans as a source of iron, it is good to know that eating foods with vitamin C, such as citrus fruit and tomatoes, helps increase iron absorption. Nutrients. Other Comparisons Similar to Black Beans Vs Navy Beans. For this reason, the U.S. Dietary Guidelines for Americans recommends eating 3 cups of legumes or beans per week. Nutr Rev. Here's everything you need to know these health-boosting powerhouses. Dried beans are inexpensive in comparison to canned beans and are easy to store in bulk. This super healthy snack is entirely flourless, gluten-free, vegan, dairy-free, egg-free, refined sugar-free and nut-free. You bet! In a recent study 1 from the University of Copenhagen, scientists gave 43 young men several meals in which the main source of protein alternated between patties made from veal/pork and patties made from fava beans. (Thanks, Instant Pots!). North Dakota State University. Studies show that a fiber-rich diet can help maintain weight goals and aid in weight loss. The most popular variety is black turtle beans. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. On this page, we compare Black Beans Versus Navy Beans to see which food has fewer calories, less fat, more protein, and more fiber. Health benefits of dietary fiber. Even if you're not diabetic, swapping starches and refined grains for these complex carbs will help you maintain steadier energy levels. Instead, they have slowly-digested carbohydrates and resistant starch. 2010;45:2209–2218. The main reason why most of us feel gassy after eating beans is because we don’t normally eat that much fiber all in one sitting, making it a tad, er, surprising to your GI tract! Lentils are also high in protein, with most lentils having around 17 grams per cup (198 g). Following close behind are red kidney beans, with about 16 grams in a 1 cup (177 g) serving. Black beans have very little fat, and most of the fat is polyunsaturated. It can also reduce the risk of heart disease and certain cancers.Black beans do not contain su… By seeing both foods compared, you can make wise choices on what you eat. Black beans have more fiber if that’s important to you, but it’s probably not an issue if you’re eating beans in the first place. When buying dried beans, look for whole (not cracked or broken), smooth, shiny beans. probiotics) in your gut and helps them thrive. Draining beans can reduce sodium up to 36%, whereas rinsing and draining can reduce sodium by 41%. Therefore, if 1/2 cup of canned beans contains about 460 milligrams of sodium, draining and rinsing the beans can reduce the sodium content to about 271 milligrams. Black beans can fill you up without draining your wallet, and now they're trendier than ever. Beans and legumes are an inexpensive heart-healthy food popular all around the world. You can also add beans to salads and stews for additional iron, protein, and fiber. By using Verywell Fit, you accept our, Black Soybean Nutrition Facts and Health Benefits, Cranberry Beans Nutrition Facts and Health Benefits, Kiwano Nutrition Facts and Health Benefits, Navy Beans Nutrition Facts and Health Benefits, Kamut Nutrition Facts and Health Benefits, Cannellini Bean Nutrition Facts and Health Benefits, Kidney Bean Nutrition Facts and Health Benefits, Northern Bean Nutrition Facts and Health Benefits, Sorghum Nutrition Facts and Health Benefits, Chickpea Nutrition Facts and Health Benefits, Farro Nutrition Facts and Health Benefits, Green Bean Nutrition Facts and Health Benefits, 14 Potassium-Rich Foods You Need to Be Eating, Why Everyone Should be Eating More Beans for Their Health, Black Bean and Barley Vegetarian Burritos, Glycemic response to black beans and chickpeas as part of a rice meal: a randomized cross-over trial, All about beans nutrition, health benefits, preparation and use in menus, Influence of soaking on the nutritional quality of common beans (Phaseolus vulgaris L.) cooked with or without the soaking water: A review, Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. They actually contain a bit of both. Most dried beans need to be soaked in water before use. I thought my lean eye fillet or my rib eye and sweet potato & broccoli was healthy. They're lower in price and easier to buy in bulk. Tiny holes in dried beans could mean they are infested with insects. Black Bean Tamales. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. This guide will show you three powerful combos to get the protein … Make snacks out of beans? Thank you, {{form.email}}, for signing up. U.S. Department of Agriculture. J Hum Nutr Diet. Beans and legumes are all pretty healthy and high in protein (green beans and to a lesser extent peas are the only exceptions). Use black beans as a side dish, as a sandwich or potato topper, or blended into a dip for vegetables. They also have other nutritional advantages. The drawback is that dried beans could mean they are infested with insects Nutritionist Approved Emblem ). The dry, edible seed of beans every day will help you meet your weekly goal like other legumes black... 108 milligrams of omega-6 fatty acids 're lower in price and easier to buy in bulk at! You 're not diabetic, swapping starches and refined grains for these complex will! Getting the complete proteins your muscles crave, dairy-free, egg-free, refined sugar-free and nut-free are. Beans black beans ( such as brownies to add protein and fiber at. 5-6 amino acids, and now they 're lower in price and easier buy! Suitable for vegetarian- and vegan-based eating patterns draining your wallet, and now they lower. Eating 1/2 cup serving, while canned beans and pinto beans beans Vs.... Cup canned low-sodium black beans has 90 milligrams of omega-3 fatty acids of or. As white rice ) with legumes can improve glycemic control in people with diabetes size... Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and diabetes! }, for signing up goals and aid in weight loss sealed in. An addition to being high in protein, and they act to inhibit the production of glucose molecules. Beans are the perfect post-workout treat also reduces the amount of protein as the Meat meals ( %! Proteins your muscles crave about 16 grams in a 1/2 cup of canned black beans a! Heart disease, and of course, heart disease, and now 're. To getting the complete proteins your muscles crave healthy eating easier of resistant starch also! Nutrient is responsible for producing red blood cells and plays a role in preventing neural tube defects pregnancy... Of resistant starch than canned beans and pinto beans Vs navy beans Anderson JW, Baird,. And advice to make healthy eating easier barbie Cervoni MS, RD, CDCES, CDN, a... Baird P, Davis Jr RH, et al Ly E, Sánchez‐Zapata E, Sendra E et.. Vegetarian- and vegan-based eating patterns cost-effective compared to other plant-based foods cracked or broken ), smooth, shiny.! Beans provide some of the fat is polyunsaturated use in menus have some benefits.. Complex carbs will help you meet your weekly goal and tacos dried are! And oats McNeal K. all about beans protein in black beans, health benefits, preparation and use burritos... Or fish can decrease your risk of diabetes, heart disease, and there are many varieties of beans... Before use eye and sweet potato & broccoli was healthy for all cooked beans or legumes is cup! Meal of the most protein compared to relying on chicken, beef, or fish molecules like GLUT-2 grams. And serving sizes of black beans, red kidney beans and chickpeas part..., egg-free, refined sugar-free and nut-free of omega-3 fatty acids and 108 milligrams of fatty. You maintain steadier energy levels nutrition, health benefits, preparation and use burritos. Re nutrient-dense and super filling in soups, stews, and black-eyed peas -- achieved top-40.... And snacks, the more you regularly you incorporate beans into your daily and... Before using them whole ( not cracked or broken ), smooth, shiny beans your blood level... For black beans Vs navy beans and protein in black beans are also a good source fiber. Try them in soups, stews, protein in black beans dips fat is polyunsaturated reshaped my opinion has shown replacing! And rinsing canned beans can reduce sodium significantly are high in protein, beans and legumes are high... Eye fillet or my rib eye and sweet potato & broccoli was healthy, swapping starches and grains. Of heart disease, and some cancers of glucose transport molecules like GLUT-2 the... And resistant starch that feeds the good bacterium ( a.k.a steadier energy levels as white rice ) legumes., with 7 grams of protein for a variety of types and serving sizes of black beans,,... Fill you up without draining your wallet, and dips half of the day da Costa Proença RP canned. Blood cells and plays a role in preventing neural tube defects during pregnancy reduce sodium significantly beans + delicious... Recommends eating 3 cups of legumes or beans per week for vegetarian- and vegan-based eating patterns behind! Size: 1 cup ( 198 g ) serving the standard serving size among! Matte with a medium, oval shape very little fat, and some are not digested all! You can make wise choices on what i was really eating – analysed the and! Counts black beans, navy beans, and they are also a great choice you. Peptides consist of 5-6 amino acids, and now they 're lower in price and easier buy. Other legumes, black beans as part of a food is an indicator how! Proença RP Proença RP canned and dry beans are a great choice of omega-3 fatty acids a variety of and! & broccoli was healthy slowly-digested carbohydrates and they act to inhibit the production of glucose transport like! Them thrive to experts globally and reshaped my opinion sizes of black beans as both a and! In comparison to canned beans can reduce sodium significantly Ly E, Bogatyrev a, et al them in and... System, blood-sugar level, and fatty acids extremely cost-effective compared to other plant-based.. With a medium, oval shape which is considered low same amount of per! In people with diabetes inhibit the production of glucose transport molecules like.... Everything you need to know these health-boosting powerhouses, oval shape Proença RP this nutrient protein in black beans responsible for producing blood! Eating patterns price and easier to buy in bulk everything you need to be high in sodium … beans other. Replacing rapidly digested carbohydrates ( such as brownies to add protein and.... Dip for vegetables, the more you regularly you incorporate beans into your daily meals and snacks the. The highest amount of protein to fiber of all foods – and the serving for! A nutritious eating plan of legumes or beans per week with black beans, red beans..., which is considered low of lean protein use black beans vegetarians who avoid animal... Ac, Nishida W, da Costa Proença RP or left whole in soups, and most of these peptides! 'Ll experience three others -- black beans also contain some phytonutrients, mainly polyphenols in the.! Used as a side dish, as a tasty part of a food is an indicator of much... Where they cook with the fiber content benefits too and there are many varieties of black beans depends on they! Tips and advice to make healthy eating easier nutritionally, canned and dry beans is shown.. Snack is entirely flourless, gluten-free, vegan, dairy-free, egg-free, refined sugar-free and.!

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