Black turtle beans are a staple in Latin American and Caribbean cuisine and are enjoyed worldwide due to their delicious taste and nutritional benefits. A 1 cup (185.0 g) serving of cooked black turtle beans contains approximately 241 calories. These beans are a great addition to your diet and provide a wide range of nutrients.
They are an excellent source of protein, dietary fiber, complex carbohydrates, and iron. They are also low in fat, making them an ideal food for those who are watching their weight.
In this article, we'll explore the nutritional benefits of black turtle beans and how they can be used as a versatile ingredient in various dishes.
Rich in Protein
Black turtle beans are an excellent source of protein, containing approximately 15 grams of protein per 1 cup (185.0 g) serving. Protein is an essential nutrient for the body, as it helps build and repair tissues, and helps to keep you feeling full and satisfied. Adding black turtle beans to your meals is a great way to increase your daily protein intake, especially for those who follow a vegetarian or vegan diet. You can add cooked black turtle beans to salads, soups, or make them into a delicious bean dip.
High in Fiber
Black turtle beans are an excellent source of dietary fiber, with approximately 15 grams of fiber per 1 cup (185.0 g) serving. Fiber is essential for regulating digestion, maintaining healthy cholesterol levels, and keeping the body's blood sugar levels stable. Adding black turtle beans to your meals is a great way to increase your fiber intake and promote digestive health. You can add cooked black turtle beans to your favorite chili recipe, or mix them with quinoa for a protein-packed salad.
Low in Fat
Black turtle beans are low in fat, making them an ideal food for those who are watching their weight or trying to maintain a healthy diet. A 1 cup (185.0 g) serving of cooked black turtle beans contains only 1 gram of fat. Incorporating black turtle beans into your meals allows you to add flavor and nutrition without adding excess fat. You can use cooked black turtle beans to make a delicious black bean soup or add them to your favorite burrito bowl.
Source of Complex Carbohydrates
Black turtle beans are an excellent source of complex carbohydrates, which provide a steady source of energy for the body. Complex carbohydrates are broken down slowly by the body, providing a gradual release of energy throughout the day. This can help to prevent blood sugar spikes and crashes. Enjoy black turtle beans in traditional Latin American dishes like rice and beans, or mix them with vegetables and spices for a tasty side dish.
Rich in Iron
Black turtle beans are an excellent source of iron, containing approximately 4 milligrams of iron per 1 cup (185.0 g) serving. Iron is an essential mineral that helps to transport oxygen throughout the body, maintain healthy skin, hair, and nails, and supports a healthy immune system. Adding black turtle beans to your meals is an excellent way to increase your iron intake, especially for those who follow a vegetarian or vegan diet. You can add cooked black turtle beans to your favorite salad or soup, or use them to make a hearty black bean burger.
Potential Antioxidant Properties
Black turtle beans contain a wide range of phytonutrients and antioxidants that may offer health benefits. Phytochemicals such as flavonoids, tannins, and saponins have been found in black turtle beans and may have potential antioxidant properties that can protect against cell damage and inflammation. More research is needed to explore this further, but adding black turtle beans to your meals can offer potential health benefits.
Black turtle beans are low in calories, high in protein and fiber, and contain complex carbohydrates. These nutrients work together to help you feel fuller for longer periods and maintain a healthy weight. A study conducted on overweight individuals found that consuming black beans over a four-week period reduced body weight, BMI, and waist circumference. Incorporating black turtle beans into your meals can help you achieve your weight loss goals without sacrificing flavor or nutrition. Add cooked black turtle beans to your favorite stir-fry recipe, or use them to make a delicious black bean and sweet potato chili.
May Help Lower Cholesterol
Black turtle beans are an excellent source of soluble fiber, which has been shown to help lower cholesterol levels in the body. Consuming black turtle beans regularly can help to decrease the risk of heart disease and stroke. Incorporating black turtle beans into your meals can help to promote healthy cholesterol levels and support heart health. Try adding cooked black turtle beans to your favorite vegetable soup, or mix them with some avocado and lime for a delicious and healthy bean dip.
Black turtle beans are an excellent source of dietary fiber, which helps to promote healthy digestion and support gut health. Fiber helps to bulk up stool and move it more efficiently through the digestive tract, promoting regular bowel movements. Additionally, the soluble fiber found in black turtle beans can help to feed the good bacteria in your gut, promoting a healthy balance of gut bacteria. Incorporate cooked black turtle beans into your meals for a delicious and healthy way to support gut health.
Versatile Ingredient in Various Dishes
Black turtle beans can be used in a variety of dishes due to their versatile flavor and texture. They are commonly used in Latin American and Caribbean cuisine, but can also be enjoyed in many other cultures. They can be added to salads, soups, stews, chilis, or used as a filling for burritos or tacos. Try adding cooked black turtle beans to your favorite veggie burger recipe, or mix them with some quinoa for a protein-packed salad.
Black turtle beans are packed with nutrition and offer many health benefits. Incorporating them into your meals is an excellent way to improve your diet and support your overall health.
5 FAQ About Cooked Black Turtle Beans
1. How Many calories are in a Cup of Cooked Black Turtle Beans?
There are 241 calories in a cup (185.0 g) of cooked black turtle beans.
2. What Nutrients are Found in Cooked Black Turtle Beans?
Cooked black turtle beans are an excellent source of protein, fiber, folate, iron, magnesium, and potassium.
3. How Do You Cook Black Turtle Beans?
To cook black turtle beans, first rinse them well and soak them in cold water overnight. Drain the water and add fresh water to the pot. Bring to a boil, then reduce heat and let simmer for 1-2 hours until tender.
4. What are Some Ways to Use Cooked Black Turtle Beans?
Cooked black turtle beans can be used in a variety of dishes, such as soups, stews, burritos, salads, and veggie burgers.
5. Are There Any Health Benefits to Eating Cooked Black Turtle Beans?
Yes, there are several health benefits to eating cooked black turtle beans. They can help improve digestion, lower cholesterol levels, and promote heart health.