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Black Turtle Beans

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Black Turtle Beans Nutritional Information (per 100g)

Water: 11 g
Calories: 339 kcal
Protein: 21.3 g
Carbohydrate: 63.3 g
Dietary fiber: 15.5 g
Sugars: 2.1 g
Fat: 0.9 g
Saturated fat: 0.2 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.4 g
Vitamin B1: 0.9 mg
Vitamin B2: 0.2 mg
Vitamin B3: 2 mg
Vitamin B6: 0.3 mg
Vitamin B9: 444 μg
Vitamin E: 0.2 mg
Vitamin K: 5.6 μg
Calcium: 160 mg
Iron: 8.7 mg
Magnesium: 160 mg
Phosphorus: 440 mg
Potassium: 1500 mg
Sodium: 9 mg
Zinc: 2.2 mg

Black beans, also known as turtle beans because of their shape which is like a turtle shell, originate from Peru and are an important part of South American diets. They are also a staple for many vegans, vegetarians and health food fanatics alike because, like many legumes, they are full of protein, fibre and nutrients that are essential for maintaining a healthy body.

Can Help Inhibit Cholesterol Increase. In 2013, a study was published that had examined the effects of black bean extract on lowering cholesterol levels by preventing cholesterol micelle solubility. Cholesterol micelles are tiny cells that carry fats to the intestinal cell wall. These fats are not very soluble and cannot be absorbed properly without the micelles; the micelles also carry cholesterol.

The results of this study, however, found that saponin, a compound in black beans, was effective at reducing the solubility of the cholesterol micelles, thus reducing cholesterol levels. It was also noted that the higher the concentrations of saponin, the higher the decrease in cholesterol absorption were.

Can Help Manage Blood Sugar Levels In Type 2 Diabetic People. Beans of almost every shape and size have long been associated with regulating blood sugar. In 2012 a study examined how eating rice either on its own or with one of three beans would affect glucose levels in type 2 diabetic participants.

Seventeen participants ate one of four meals – rice on its own, a black bean/rice combo, a pinto bean/rice combo or a kidney bean/rice combo. They fasted for twelve hours overnight and then consumed this meal for breakfast. Their blood glucose levels were measured immediately after eating and in thirty minute intervals afterwards, for three hours.

Not surprisingly, those who had eaten one of the bean meals had lower blood sugar levels, with both black and pinto beans having a significant difference compared to those who had just eaten rice.

Can Inhibit Cancer Cell Growth. The compounds saponin and genistein, as well as flavonoids that come from black beans have recently been shown to prevent cancer cells from growing.

The beans were sprouted for three days and then an extract was created that was tested on different cancer cell types. Genistein proved incredibly successful at inhibiting the growth of breast cancer cells, whilst the flavanols and saponin were very effective at preventing liver and colon cancer cell growth.

Excellent Source Of Protein

Combining protein-rich pulses with a carbohydrate, such as beans and rice, will allow our bodies to form a complex protein from them, which is essential for good health.

In 2013, research investigated the actual levels of protein in black beans, pinto beans and bambara groundnuts. The results showed that they consisted of between 85.2% and 88.2% protein, making them an incredibly efficient source of non-animal protein.