Beans, black turtle, mature seeds
Category: Legumes & Legume Products Method: Raw
Nutrition Highlights
Serving Size
Calories
624
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 | 465 (74.6%) |
| Protein | 156 (25.0%) |
| Fat | 15 (2.4%) |
| Total | 624 (100%) |
Serving: 1 cup [184g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 116 (63.2%) |
| Protein | 39 (21.2%) |
| Water | 20 (11.0%) |
| Ash | 6.6 (3.6%) |
| Fat | 1.7 (0.9%) |
| Total | 184 (100%) |
Serving: 1 cup [184g]
Benefits
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High in protein and fiber which helps promote fullness and weight control
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Rich in antioxidants like anthocyanins which protect cells from damage and reduce disease risk
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Contain many important vitamins and minerals including folate, magnesium, potassium, iron and zinc which support overall health
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Low in fat and calories which makes them a healthy choice for weight management
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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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Black turtle beans contain phytohaemagglutinin, a lectin that can cause gastrointestinal distress if the beans are improperly prepared. Cooking the beans thoroughly and soaking them for at least 5 hours prior to cooking helps reduce the lectin content
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Raw or undercooked black turtle beans may cause flatulence and gas due to their high fiber content. Soaking and proper cooking helps break down the complex sugars that cause digestive issues
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Black turtle beans are high in purines which can trigger gout attacks in individuals who are susceptible or have a history of gout. Purines are naturally occurring compounds that are broken down into uric acid
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Like other legumes, black turtle beans are high in carbohydrates and can raise blood sugar levels if overconsumed. Portion control is important for managing blood sugar, especially for individuals with diabetes or prediabetes
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Black turtle beans contain anti-nutrients like phytic acid and polyphenols that can inhibit mineral absorption if consumed in large amounts without soaking and cooking. Proper preparation helps reduce anti-nutrient levels
Additional Information
Beans, specifically black turtle beans, are a highly nutritious food that offer numerous health benefits. These mature seeds, when consumed raw, provide a rich source of essential nutrients such as protein, fiber, vitamins, and minerals. However, there are also potential risks associated with raw bean consumption that need to be considered.
First and foremost, black turtle beans are an excellent source of plant-based protein. They contain all the essential amino acids necessary for the body's growth, repair, and maintenance of tissues. This makes them an ideal food choice for vegetarians and vegans who rely on plant-based protein sources. Incorporating black beans into the diet can help meet the recommended daily protein intake and support muscle development and overall health.
Furthermore, black turtle beans are a great source of dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system and preventing constipation. It also helps regulate blood sugar levels, lower cholesterol, and promote a feeling of fullness, making it beneficial for weight management. Including black beans in your diet can contribute to a higher fiber intake and improve overall gut health.
In addition to protein and fiber, black turtle beans are rich in essential vitamins and minerals. They are particularly high in folate, iron, magnesium, and potassium. Folate is essential for cell division and DNA synthesis, making it crucial during periods of rapid growth, such as pregnancy. Iron is necessary for the production of red blood cells and oxygen transport throughout the body. Magnesium plays a vital role in muscle and nerve function, while potassium helps maintain proper fluid balance and blood pressure regulation.
Despite their numerous nutritional benefits, consuming raw black turtle beans also poses some risks. Raw beans contain anti-nutrients, such as lectins and phytic acid, which can interfere with nutrient absorption and digestion. These anti-nutrients can cause gastrointestinal discomfort, including bloating, gas, and even diarrhea. Therefore, it is important to properly cook black beans before consumption to minimize these risks and maximize nutrient availability.
To prepare black turtle beans, they should be soaked overnight and then cooked thoroughly. Soaking helps to reduce the levels of anti-nutrients and make the beans more digestible. Cooking the beans at a high temperature further deactivates the anti-nutrients and ensures their safety for consumption. By following these steps, the potential risks associated with raw bean consumption can be avoided.
In conclusion, black turtle beans, when consumed raw, offer numerous nutritional benefits. They are an excellent source of protein, fiber, vitamins, and minerals, making them a valuable addition to a balanced diet. However, it is important to note the potential risks associated with raw bean consumption, such as anti-nutrients that can interfere with digestion and nutrient absorption. Therefore, it is crucial to properly cook black beans before including them in your meals to minimize these risks and fully enjoy their nutritional benefits.