Black turtle beans are extremely healthy, high protein, high fiber, complex carbs…
Not just for vegans, absolutely add to your own diet.
The black turtle beans, commonly known as black beans, are also known as black Spanish beans, Tampico beans, and Venezuelan beans (Phaseolus vulgaris). They are usually called simply black beans. But my favorite calling is ‘ Black Magic ‘. Because of the health benefits of this small, shiny, black beans and almost magical, amazing protein-fiber combination. You won’t find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts, seeds or seafood. So, not just vegans, everybody should add black beans to their diets. Of course, all the family of legumes is very healthy and delicious, but the black turtle beans have more benefits than the others. Each benefit has a strong research basis. Let’s take a look.
Nutritional Value Of Black Beans
Like all the family of legumes, the black turtle beans are very high in protein, fiber, and complex carbohydrates, and rich in vitamins and minerals like vitamin A, calcium, starches, vitamin B, iron, phosphorus, zinc, manganese, and copper. Black beans also have high levels of flavonoids, which have antioxidant abilities, particularly anthocyanins such as delphinidin, petunidin, and malvidin, and contain some omega-3 fatty acids, which is considered a “good” form of cholesterol. Black beans are a great source of folic acid in a diet and have abnormally high levels of the rare compound molybdenum, which is very difficult to add naturally to a health regimen.
Health Benefits Of Black Turtle Beans
The black turtle beans contain unusually high levels of protein and fiber for such a small bean, making them a “super food” of sorts. What exactly are the health benefits of eating protein and fiber-rich foods like black turtle beans? There are too many important benefits of eating protein and fiber-rich foods, of course. But digestion-related benefits may sound surprising. Many people think that beans cause to digestive tract problems, perhaps largely because of gas production. But recent research has shown that black beans actually provide special support in the lower large intestine (colon) where gas if often produced. So, contrary to what you might think, beans are good for the digestive tract. Protein and fiber both help food move through the digestive tract, allowing it to have its nutrients removed and then the waste expelled in a healthy way. They are also digested slower than meat, which has a similar protein content, so eating beans can leave you satisfied longer. In this way, black beans can clean out a digestive system and help prevent overeating. In addition, many studies have shown that black beans reduced the risk of colon cancer.
There are 8 different flavonoids that have been found in the seed coat of black turtle beans, and three of them are anthocyanins. Flavonoids are basically color-producing phytonutrient pigments that function as antioxidants in the body to fight disease and free radicals. The black turtle beans have more antioxidant activity than any other beans for a study published in the Journal of Agricultural and Food Chemistry in 2003. What exactly are the health benefits of eating antioxidant-rich foods like black turtle beans? Antioxidants protect cells from free radicals which are harmful atoms that can cause damage to the cells in your body. The cellular damage caused by free radicals can lead to a number of degenerative and chronic diseases such as Alzheimer’s disease, many cancers, heart disease, immune system problems, atherosclerosis, dementia, diabetes, thrombosis, and even certain eye disorders. So, The anthocyanins, along with all the other phytonutrients found on the seed coat, make black beans a very powerful weapon in the fight against cancer if you add it regularly to your diet!
Cardiovascular Health and Blood Sugar Regulation
As we have already mentioned, the black turtle beans contain the high level of fiber. Fiber can help lower cholesterol, keep your blood sugar stable and it makes easier to lose weight. Unlike other carbs, fiber can’t be broken down and absorbed by your digestive system. Instead, as it moves through your body it slows digestion and makes your stools softer and easier to pass. There are actually two types of fiber that your body needs. These are soluble and insoluble fiber. Insoluble fiber comes from foods such as wheat bran, vegetables, and whole grains. Soluble fiber comes from oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Of course, most foods contain both insoluble and soluble fiber but one type usually richer than the other. To tell the difference between them, we can simply say that soluble fiber attracts water and turning into a gel-like mush while insoluble fiber doesn’t.
Black turtle beans have a high concentration of soluble fiber but what exactly are the health benefits of soluble fiber? It may help to reduce overall cholesterol levels and the risk of heart disease if you add soluble fiber-rich foods like black beans to your daily or weekly diet. It also decreases the risk of myocardial infarct or heart attack and stroke. More importantly, it doesn’t contribute to the blood sugar spikes that can put you at risk for type 2 diabetes and heart disease, because it isn’t well absorbed.
There are also many different benefits of black turtle beans. Let’s briefly summarize some of them:
- Black turtle beans offer beauty benefits. They can deliver beauty benefits by preventing signs of premature aging of the skin. Because anthocyanins and other flavonoids in black beans have free radical fighting properties.
- Molybdenum in black turtle beans has detoxifying properties. Detox is a process or period of time that get rid of toxic or unhealthy substances in the body. Molybdenum is needed to form and activate several important detoxifying enzymes in the human body, including aldehyde oxidase and sulfite oxidase.
- Black turtle beans are low on the glycemic index. When the carbohydrates in our food cause our blood sugar levels to rise, a hormone called insulin is produced by the body. Foods that are high on the glycemic index (such as white rice and white bread) break down with ease and cause blood sugar and insulin levels to surge after meals, which is followed by rapidly dropping blood sugar levels. And if such a condition persists, it may cause weight gain. Moreover, the body will convert the carbohydrates into fat and store the fat in your butt, belly, and thighs. That’s not good for the body and it can cause many health problems such as adult-onset diabetes, increased cravings for sweets, altered mood, tiredness, and cardiovascular disease.
Note: Like all the family of legumes, raw black turtle beans contain toxic lectins and therefore you should always cook them properly before eating them.