Black turtle beans or more commonly known as ‘Black beans’, are shiny and black members of the bean family Pharsalus vulgaris.
Black soybeans are called turtle beans at times due to its hard, shell-like appearance and are classified as legumes. It is a rare legumes native to China but throughout the years the black soybeans have been found popularized by Latin American cuisine and are known by many names in various cultures.
There are six many types of black turtle beans with relatively similar appearances and nutritional values but as with the yellow soybean, the black variety is considered an inexpensive source of protein.
The black soybeans are grown to be eaten as it is, similarly to other legumes such as peanuts, peas and lentils, can be either dried and reconstituted in water or used simply from the can.
Black turtle beans are very high in fiber, protein, Vitamin A and Vitamin K. Black beans are low in net carbohydrates and also contain a great amount of calcium, iron, manganese, magnesium, copper and riboflavin.
Turtle beans also have a high levels of flavonoids, particularly anthocyanin, which have antioxidant abilities. It also contains omega-3 fatty acids which is considered as a good from of cholesterol.
Interestingly, black turtle beans are also a great source of folic acid and have abnormally high levels of the rare compound molybdenum – which is very difficult to find in any other food out there.
For some details and research in Asia’s medication, black soybeans have been used a lot for diet to ensure and maintain the healthy food intake.
Nutritionally, black soybeans are very similar to regular yellow soybeans – free of fat and a good source of protein. Like other legumes, they contain several key vitamins and minerals that are known to benefit the human health.
AND WHAT ARE THESE HEALTH BENEFITS THAT WE CAN GET FROM BLACK SOYBEANS?
COME, LET’S UNCOVER IT!
IMPROVE HEART HEALTH
One of the best benefit that you can get from adding black beans in your diet is that it contains a high level concentration of soluble fiber. The fiber present in black beans has been proven to help lowering the blood cholesterol levels. Lowering blood cholesterol helps in reducing the thickening of the artery walls which can prevent heart attack, strokes and other heart ailments.
Also the presence of omega-3 fatty acids in black turtle beans helps in forming good cholesterol that balances the negative effects omega-6 fatty acids – which forms bad cholesterol. It also has anti-hypertensive effects which helps in improving the blood flow, blood pressure and put less oxidative stress on the cardiovascular system.
(See also: Signs of Too Much Cholesterol )
BOOST NERVOUS SYSTEM
Black beans have shown to improve functioning of the nervous system by helping and providing the necessary amino acids and molybdenum – a rare mineral. Black beans also contain a high amounts of vitamin B9 or folate (also known as folic acid) – which play a key role in regulating specific amino acids required by nervous system.
Deficiency of dietary folate can be a dangerous precursor to neurodegenerative diseases like Parkinson’s disease.
(See also: Foods to Supercharge Your Brain)
IMPROVE PRE-NATAL HEALTH
Another benefit of folate which is found in such high levels within black turtle beans plays a big role by helping in protecting the infants in the womb. The folate levels in woman’s body are integral to the normal and healthy development of fetus and spinal cord.
(See also: 3 Healthiest Foods For Baby)
AIDS DIGESTIVE AILMENTS
Due to the presence of high levels of protein and fiber black beans contained which is considered as ‘superfood’ and thus making it helpful in relieving digestive issues. The protein and fiber are useful in helping the food move through the digestive tract allowing it to eliminate waste in a healthy way. Also the soluble fiber in black turtle beans helps in absorbing water into your stool which reduces the occurrence of constipation.
MAINTAINS HEALTHY BONES
The calcium, phosphorus, iron, magnesium, manganese, copper and zinc which is present within black turtle beans helps in contributing to build and maintain bone structure and strength.
(See also: 6 Major Foods To Avoid If You Have Arthritis)
HAS ANTI-CANCER PROPERTIES
The presence of flavonoids found in the black beans seed coat have shown to help in reducing certain types of cancers. There are eight flavonoids found in black beans and the three flavonoids of them are anthocyanin’s. These flavonoids are basically color-producing phytonutrients pigments that function as antioxidants in the body to fight free radicals and other various diseases.
(See also: Top 5 Anti-Cancer Vegetables)
CONTROLS BLOOD SUGAR
As mentioned above, the protein and soluble fiber in black beans helps in keeping the digestion at steady rate. Uneven digestive rates can cause unbalanced blood sugar levels and when digestion is unsteady, spikes or crashes in blood sugar occur which is dangerous and even fatal to patients with diabetes or similar to blood sugar-related conditions.
(See also: 5 Natural Remedies to Control Diabetes Better)
HELPS SEXUAL DYSFUNCTION
Black turtle beans contained an extremely high amount of molybdenum – a rare mineral not found frequently in foods. Molybdenum is important for a number of reasons, primarily because it breaks down and detoxify sulfites. Molybdenum has been shown to reduce impotence and erectile dysfunction in older men when regularly consumed and have been linked to increased energy and interest in sexual activity. Also, molybdenum can help in cell energy production and the development of nervous system.
(Read also: 5 Surprisingly Health Benefits of Baguio Beans)
Black turtle beans, though, still has a long list of health benefits. As much as it contains a numerous of positive effects in the body, you should know that it also has its negative side effects.
- Those Side Effects namely Phytic Acid and Oligosaccharides.
Soaking the black beans in water and making sure that they are cooked greatly can neutralize the harmful effects of phytic acids and reduce the number of oligosaccharides.
Black beans can also be incorporated in different dishes. Here’s some tips.
RECIPE TIPS FOR BLACK BEANS
You can also try this particular dish called Thai Tomato and Green Bean Salad.
To ensure more safety, consult first your doctor before adding black beans in your diet.
(Read next: 7 Health Benefits of Winged Beans)
Please be advised that all of the information on this website is based on research and is provided for informational purposes only. Visitor who either use this Site and rely on any information do so at their own risk.
- Ware, Megan. RDN LD. Medical News Today. 2018. “Everything you need to know about black beans”. 10 January
- Very Well Fit. 2018. “Nutritional Value of Black Soybeans”. 29 October
- Ranisalda. 2018. Dr Heben. “22 Super Health Benefits of Black Soybean”. 5 May
- Organic Facts. 2019. “7 Important Health Benefits of Black Beans”. 28 June