Black Beans

Kristen Drewitz
Nutrition 25 Mt. San Antonio College Professor C.E. Betty Crocker

Looking fit does not mean healthy

The Wellness Book has taught me:
To NEVER drink my calories You cant out exercise a bad diet

Whole foods are the best foods

Nutrients support growth, maintenance, and repair of the body

Nutrition DOES affect health

My Wellness Strategies
Drink more water! Stay away from Starbucks
Eat more greens Learn to eat small meals throughout the day

Remember to eat in small portions!

Know the good carbs from the bad carbs Know the good fats from the bad fats Try not to skip meals (it slows metabolism)

Black BeansWhat are they?

Known as Black, or turtle beans
Small roughly ovoid legumes with glossy black shells The scientific name for black beans is Phaselous vulgaris. Helps support the lower digestive tract function properly

Black Beans and their advantages

Provide special suppport for digetive traact health (particularly our colon)
Research has recognized black beans as a strong contender in phytonutrient benefits

Seed coat (outermost layer) is an excellent source of 3 anthocyanin flavonoids: delphinidin, petunidin, and malvidin
Lowers the risk of Type 2 Diabetes, many types of cardiovascular disease, and several types of cancer

Legumes and their benefits

Black beans are high in fiber, folate, protein, antioxidants, and vitamin B, and other vitamins and minerals
When combined with whole grains such as brown rice, black beans make a complete protein Included in vegetarian diets Are cheap to produce which is why they are an important part of a balanced diet for people of low income around the world

Black Beans Flavor

The flavor of black beans is hearty and rich, and sometimes compared to mushrooms
Must be cooked for an extended period of time before they are digestible

Black Beans soften during the cooking stage.

The black shells of the beans are retained through cooking, since they carry a lot of the flavor and nutritional value of the beans

Black Beans and its Nutrients

Health Benefits
one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value)
15 grams of protein (nearly one third of the Daily Value and equivalent to the amount in 2 ounces of a meat like chicken or a fish like salmon) explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system

Black Beans could be a life saver!

A lot of public health organizations such as: The American Diabetes Association, American Heart Association, and American Cancer Society recommend legumes as a key food group for preventing disease and optimizing health Helps the digestive tract function properly, benefits for blood sugar regulation, and has cardiovascular benefits

Dried or canned??
Both are available throughout the year
Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned black beans and those you cook yourself Store dried black beans in an airtight container in a cool, dry and dark place where they will keep up to 12 months

Tips for Preparing Black Beans

Before washing black beans, spread them out on a light colored plate or cooking surface to remove all damaged beans
After checking them, place the beans in a strainer, rinsing them thoroughly under cool running water To shorten their cooking time and make them easier to digest, black beans should be presoaked Before cooking the beans, regardless of method, drain the soaking liquid and rinse the beans with clean water (all the good nutrients will not be discarded dont worry )

Nutritional Profile of Black Beans

They are qualified as a good source of antioxidantpromoting manganese, muscle-building protein, energyproducing magnesium, thiamin (vitamin B1), phosphorus and iron
You won't find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood Black beans also provide about 180 milligrams of omega-3 fatty acids per cup in the form of alphalinolenic acid (ALA)

Excellent nutrients of black beans

Black Beans and Sweet Potato Chili

1 1/2 onions, chopped 3 cloves garlic, minced 1 poblano pepper, diced (deseed if you like) 1 tablespoon olive oil 1 1/4 teaspoons cumin 1 tablespoons chili powder 15 ounces crushed tomatoes 8 ounces vegetable broth 1 teaspoon Morton Season All Seasoned Salt 1/2 teaspoon black pepper 1/2 teaspoon dried oregano 1 large carrot, peeled and diced 2/3 cup diced sweet potato 1 cup frozen corn 37.5 ounces canned black beans, drained but not rinsed 1/2 cup fire roasted salsa 2 bay leaves 14 ounce can petite diced tomatoes 1 1/4 teaspoon cornstarch toppings for serving: Monterrey jack cheese or feta and cilantro

References
www.versafitwellness.com/versafit-blog/key-points-onnutrition-1491
www.wisegeek.com/what-are-blackbeans.htm CachedSimilar

www.whfoods.com/genpage.php?tname=foodspice&dbid =2CachedSimilar