black beans powerpoint

7/28/2019 Black Beans Powerpoint

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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

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