Nutritional Profile of Black Beans

on February 10, 2020

Nutritional profile of black beans

Black beans also known as turtle beans are classified as legumes. Studies have related black beans consumption with weight loss, protection against heart disease, inflammation, cancer, diabetes, and common nutrient deficiencies. In kumanoi dialect black beans are called as ‘bhatt or kala soy bean’. A 2015 report of the Citizen reported that kala bhatt is grown in approx 5548 ha of rainfed land in Uttarakhand’s Central Himalayan region as a kharif crop, and the total production of black soya bean here is around 4981 metric tons. 

Black beans contains carb and starch and are prized for their high protein and fiber content. These beans are also a rich source of several key vitamins and minerals and thus fall into the category of nutrient-dense food. Black beans are a major part of diet of people living in Uttarakhand, most of it is consumed largely in winter season. Here in this post we will discuss the nutritional profile of kala soy bean and health benefits linked to it. Let’s take a look at how black beans are incorporated by Uttarakhand people in their diet and the various recipes that you can make using black beans.


Black Beans and the Recipes

Bhatt falls in the category of legumes and is eaten as dal in the state of Uttarakhand. The various recipes made using kala bhatt include bhatt ki chulkani, dubkas and rus. Chudkani is made with crunchy black beans, dubkas with soaked bhatt, and filtered spicy soup style curry is called rus.

Apart from eating bhatt as dal, salted baked beans are also consumed largely here, especially in the freezing season. Interestingly, all the dishes of bhatt dal are cooked in iron wok, which gives it a different taste and texture. Gandrani  is used in all the dishes made using black beans, which is the main reason behind the aroma of the delicious recipes.


The nutritional profile of black beans

  1. Lowers Blood Pressure

Black beans contain good amount of potassium, calcium and manganese that are important to maintain normal level of blood pressure. Black beans are low in sodium and low sodium intake helps maintain blood pressure at normal level.  

  1. Stronger Bones

Kala bhatt is rich in minerals like iron, zinc, calcium, phosphorous, manganese and copper. All these minerals help in building and strengthening bones. Studies have proved that Phosphorous and Calcium support bone structure, while zinc and iron help maintain bone strength and joints elasticity.

  1. Protect against Heart Disease

Black soy beans support heart health, as studies have shown that Saponins and quercetin are found in optimum quantities in black beans. Also black beans is rich in Vitamin B6, folate, fiber, phytonutrient and potassium that contribute to maintaining heart health or offer cardio protection.

  1. Diabetes Management

Black beans contain high amount of fiber and are a great food for type 1 diabetes people. Research has also proved that person with diabetes shall have high fiber diet for managing diabetes. Please take advice of doctor before you start consuming black beans, as the quantity to be consumed varies with the levels of diabetes.

  1. Improves Digestion

As black beans are high in fiber content, they help manage healthy digestion.

  1. Prevents Cancer

Black beans are rich in Selenium, which prevents inflammation and tumor cell growth. Saponins found in black beans prevent multiplication of cancer cells.

  1. Weight Loss

High fiber foods gives a sense of fullness, black beans is rich in fiber, which help reduce your appetite, and helps reduce weight.


Wrapping It Up

Black beans has a lot of health benefits, many of which are discussed above. So, why one will not add them to their grocery list and diet. If you are wondering from where to buy the black beans, bigTokari is the place. 


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