This week, let’s focus on another type of bean – black beans, which are often referred to as turtle beans. The flavor of black beans has been compared to mushrooms; they are available year round either as a canned item or dried version.
Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes such as garbanzo beans, which we discussed last week. In addition to potentially lowering cholesterol, the high fiber content of black beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
Black beans provide antioxidants, similar to grapes and berries. Black beans are also a rich source of other nutrients including iron and folate. A ½ cup serving of black beans can provide up to 20% of the daily value for iron and 2/3 of the daily value of folate.
Here are some ideas of how to incorporate more black beans in your diet:
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Include black beans with your other favorite toppings next time you make a stuffed baked potato.
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Soups such as chili are an easy way to incorporate more beans into the diet.
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When making burritos or wraps, use black beans instead of chicken or beef.
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Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.
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Make beans and brown rice, as it is a simple dish that makes a complete protein with virtually no fat.
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Add a layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make layered dip.
Rebecca
