A raw food diet consists of foods that are not heated above 118 degrees Fahrenheit. In general, a raw food diet emphasizes fruits, vegetables, nuts, seeds, cereal and legumes. Black beans are a type of legume that can be consumed on a raw food diet.
Preparation
Black beans can be prepared in a manner that complies with the standards of the raw food diet. Place 1 pound of dried black beans in a large pot. Add 10 cups of room-temperature water. Place lid on the pot and let the beans soak in the refrigerator for approximately six to eight hours or until desired tenderness. This process helps rehydrate the beans for consumption without using any heat.
Protein
Meat, a good source of protein, is generally not included on a raw food diet because of cooking restrictions. But you can get all the protein you need without eating meat. Persons following a raw food diet can replace meat with plant-based sources of protein in order to help ensure that they meet their daily recommended intake of protein. Black beans are an excellent source of plant protein. In fact, 1/2 cup of beans contains as much protein as 1 ounce of meat.
Vitamins, Minerals and Fiber
Black beans are a nutrient-dense food. They are a source of folate, potassium, iron and magnesium. One cup of raw black beans contains about 861 micrograms of folate, 2.88 milligrams of potassium, 10 milligrams of iron, and 332 milligrams of magnesium. Black beans are also an excellent source of dietary fiber. One cup of raw black beans contains about 30 grams of fiber. Additionally, black beans are cholesterol-free and are low in fat -- 1 cup contains about 3 grams.
Considerations
The United States Department of Agriculture does not recognize a raw food diet as an appropriate diet option. In fact, the USDA stresses the importance of thoroughly cooking your food in order to help kill bacteria and prevent foodborne illness. You might avoid contamination if your keep your raw food diet free of meat, poultry, fish and eggs. Consult your doctor before beginning any diet plan, including a raw food diet.
References
- Aetna InteliHealth: Food For Thought – Raw Food Diet: Good for Your Health?, Alexandra Kuznetsov, Feb. 2011
- MayoClinic.com: Nutrition and Healthy Eating – Beans and Other Legumes: Types and Cooking Tips, June 2011
- American Diabetes Association: Food and Fitness – Diabetes Superfoods
- United States Department of Agriculture Nutrient Database
- United States Department of Agriculture: ChooseMyPlate.gov – Food Safety Advice for Everyone
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