Post on 03-Apr-2018
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Black BeansKristen Drewitz
Nutrition 25
Mt. San Antonio College
Professor C.E. Betty Crocker
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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
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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)
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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 Phaselousvulgaris.
Helps support the lower digestive tract function
properly
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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
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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 animportant part of a balanced diet for people of low
income around the world
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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 andnutritional value of the beans
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Black Beans and its Nutrients
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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 likechicken 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
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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
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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 youcook yourself
Store dried black beans in an airtight container in a
cool, dry and dark place where they will keep up to 12
months
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Tips for Preparing Black Beans
Before washing black beans, spread them out on a lightcolored plate or cooking surface to remove all damagedbeans
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 todigest, black beans should be presoaked
Before cooking the beans, regardless of method, drainthe soaking liquid and rinse the beans with clean water(all the good nutrients will not be discarded dont worry )
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Nutritional Profile of Black Beans
They are qualified as a good source of antioxidant-
promoting manganese, muscle-building protein, energy-
producing 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 ofomega-3 fatty acids per cup in the form of alpha-
linolenic acid (ALA)
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Excellent nutrients of black beans
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Black Beans and Sweet Potato Chili
1 1/2 onions, chopped 3 cloves garlic,minced 1 poblano pepper, diced (deseed ifyou like) 1 tablespoon olive oil 1 1/4teaspoons cumin 1 tablespoons chilipowder
15 ounces crushed tomatoes 8 ouncesvegetable broth 1 teaspoon Morton SeasonAll Seasoned Salt
1/2 teaspoon black pepper 1/2 teaspoondried oregano 1 large carrot, peeled anddiced 2/3 cup diced sweet potato 1 cupfrozen corn
37.5 ounces canned black beans, drained
but not rinsed 1/2 cup fire roasted salsa 2bay leaves 14 ounce can petite dicedtomatoes 1 1/4 teaspoon cornstarchtoppings for serving: Monterrey jackcheese or feta and cilantro
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References
www.versafitwellness.com/versafit-blog/key-points-on-
nutrition-1491
www.wisegeek.com/what-are-black-
beans.htmCachedSimilar
www.whfoods.com/genpage.php?tname=foodspice&dbid
=2CachedSimilar
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