The small, shiny black turtle bean is especially popular in Latin American cuisine, though it can also be found in Cajun and Creole cuisines of South Louisiana. It is often called simply the black bean although this can cause confusion with other black beans.
The black turtle bean has a dense, meaty texture and flavor reminiscent of mushrooms, which makes it popular in vegetariandishes such as the Mexican-American black bean burrito. It is a very popular bean in various regions of Brazil, and is used in the national dish, feijoada. It is also a main ingredient of Moros con Cristianos in Cuba, is a must-have in the typical Gallo Pinto of Costa Rica and Nicaragua, is a fundamental part of Pabellón Criollo in Venezuela, and is served in almost all of Latin America as well as many Hispanic enclaves in the United States. The black turtle bean is also very popular for making into soups, which are often eaten with Cuban crackers.
Black turtle beans have recently been reported to be an extremely good source of nutritional antioxidants.
Black turtle bean varieties include:
- Black Magic
- Blackhawk
- Domino
- Nighthawk
- Valentine
Health Benefits of Black beans
- lack beans are rich in fiber, which helps in lowering cholesterol. The soluble fiber content also helps in preventing the rapid rise of blood sugar level after the meal. In other words, the beans provide steady energy, while balancing the blood sugar level. Due to this health aspect, they make an excellent food for people suffering from diabetes, insulin resistance and hypoglycemia.
- Black beans are rich in the trace mineral molybdenum, which forms a principal part of the enzyme sulfite oxidase. This helps in detoxifying sulfites, the preservatives commonly used in prepared foods like salads. If sulfites are consumed in excess by people sensitive to them, they may experience rapid heartbeat, headache or disorientation. In such cases, black beans prove highly helpful, as just a cup of it contains around 172.0% of the daily value of molybdenum.
- Combination of black beans and brown rice is rich in fat-free, high quality protein. The protein content in black beans is comparable to that of meat or dairy foods.
- The dietary fibers present in black beans make it a healthy food for the people suffering from irregular glucose metabolism, diabetes and hypoglycemia.
- Black beans contain insoluble fiber, which prevents constipation and also increases the stool bulk. Several digestive disorders, like irritable bowel syndrome and diverticulosis, can also be cured by the insoluble fiber present in black beans.
- Black beans contain the antioxidant anthocyanins, which are richly found in only some other fruits, like grapes, cranberries and oranges.
- The beans can help you fight against cancer. They can also help in fighting against the effects of ageing.
- Black beans play a great role in bringing down the death rate caused by coronary heart disease. It is not just the fiber, but also the folate and magnesium present in these beans that makes them heart-benefit food. Folate helps in keeping down the level of amino acid called homocysteine, which is an intermediate product in the methylation cycle. Magnesium helps in reducing resistance and improves blood, oxygen and nutrients flow in the veins and arteries.
- The beans contain polyphenols, which proves beneficial for those with complains of elevated cholesterol. Polyphenols act as antioxidants in the bloodstream, preventing the free radicals from oxidizing cholesterol.
- Black beans can provide ample iron to the body. This is wanted especially in case of menstruating women, who are at the risk of iron deficiency. Unlike red meat, which is another a good source of iron, black beans are low in calories and fat-free. Due to their rich iron content, they are also very good for pregnant women, growing children and adolescents.
- The manganese element present in black beans help in energy production and also acts as an antioxidant defense.
