Beans, black turtle, mature seeds
Category: Legumes & Legume Products Method: Cooked, Boiled Characteristics: With Salt
Nutrition Highlights
Serving Size
Calories
241
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 181 (75.1%) |
| Protein | 61 (25.2%) |
| Fat | 5.8 (2.4%) |
| Total | 241 (100%) |
Serving: 1 cup [185g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 122 (65.7%) |
| Carbohydrate | 45 (24.4%) |
| Protein | 15 (8.2%) |
| Ash | 2.6 (1.4%) |
| Fat | 0.6 (0.4%) |
| Total | 185 (100%) |
Serving: 1 cup [185g]
Benefits
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High in protein and fiber which helps promote fullness and weight management
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Rich in antioxidants like anthocyanins and polyphenols which protect cells from damage
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Contain important vitamins and minerals like folate, potassium, magnesium and iron
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Low in fat and calories which makes them a healthy addition to any diet
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May help regulate blood sugar levels and reduce risk of diabetes due to high fiber and protein content
Risks
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High in carbohydrates. Black turtle beans provide about 25 grams of carbs and 12 grams of fiber per half cup serving. This can impact blood sugar levels
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May cause gas and bloating. Black turtle beans are high in oligosaccharides, which are not well digested and can cause digestive issues like gas and bloating in some people
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High in sodium if salt is added during cooking. A half cup serving of boiled black turtle beans with salt provides around 400-500 mg of sodium depending on amount of salt used. Excess sodium intake is linked to high blood pressure
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May interact with some medications. The fiber and other plant compounds in black turtle beans can interfere with absorption of some medications if taken around the same time
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Potential for foodborne illness. All beans should be properly cooked and handled to avoid any risks of bacteria that can cause food poisoning
Additional Information
Beans, specifically black turtle beans, are a highly nutritious food that offer a range of health benefits. They are a rich source of essential nutrients, including protein, dietary fiber, vitamins, minerals, and antioxidants. However, it is important to note that the nutritional benefits and risks can vary depending on the cooking method and additional ingredients used.
Starting with the primary attribute, black turtle beans are an excellent source of plant-based protein. They provide a substantial amount of protein, making them a valuable food choice for vegetarians and vegans. Protein is essential for building and repairing tissues, supporting immune function, and maintaining overall health.
Furthermore, black turtle beans are a great source of dietary fiber. They contain both soluble and insoluble fiber, which aids in digestion, promotes regular bowel movements, and helps to control blood sugar levels. The fiber content in black beans can also contribute to a feeling of fullness, making them a beneficial food for weight management.
In terms of vitamins and minerals, black turtle beans are particularly rich in folate, iron, magnesium, and potassium. Folate is essential for cell growth and development, making it especially important for pregnant women. Iron is crucial for oxygen transport and energy production, while magnesium and potassium play vital roles in maintaining heart health, muscle function, and blood pressure regulation.
Black beans also contain a variety of antioxidants, such as flavonoids and anthocyanins, which help to protect cells against oxidative damage caused by free radicals. These antioxidants have been linked to a reduced risk of chronic diseases, including heart disease, certain cancers, and cognitive decline.
However, it is worth noting that the risks associated with black turtle beans cooked with salt primarily lie in the sodium content. While salt is commonly used to enhance the flavor of cooked beans, excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, individuals with hypertension or those following a low-sodium diet should be cautious with their consumption of salted black beans.
To minimize the risks and maximize the nutritional benefits of black turtle beans, it is advisable to prepare them in a way that maintains their nutrient content while minimizing added salt. Cooking methods such as boiling or pressure cooking without salt can help preserve the nutritional value of the beans. Additionally, pairing black beans with other nutrient-rich foods, such as whole grains and vegetables, can create a well-balanced meal.
In conclusion, black turtle beans are a highly nutritious food choice that provides a range of health benefits. They are an excellent source of plant-based protein, dietary fiber, vitamins, minerals, and antioxidants. However, the risks associated with black beans cooked with salt primarily lie in the sodium content, which can be detrimental to individuals with hypertension or those following a low-sodium diet. By preparing black beans without added salt and incorporating them into a balanced diet, individuals can enjoy the nutritional benefits of this versatile and delicious legume.