Retrieved from: www.myrecipes.com 7 Ways With Black Beans
Bean are a high source of protein. Black beans, 1 cup cooked have 15 grams of protein and 6.7 grams of protein per 100 call. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume. (Black beans, WHFoods)
Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of black beans you get nearly 15 grams of fiber (well over half of the Daily Value and the same amount consumed by the average U.S. adult in one entire day of eating) and 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). You won’t find this outstanding protein-fiber combination in fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. The almost magical protein-fiber combination in legumes–including black beans–explains important aspects of their health benefits for the digestive tract, the blood sugar regulatory system, and the cardiovascular system. Each area of systems benefit has a strong research basis. (Black beans, WH Foods)
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Black Bean Burrito
Serving Size: One
1 cup black beans (cooked)
1 whole wheat tortilla
1 cup lettuce (lettuce of your choice, romaine, leaf, arugula,etc.)
1 cup spinach
1/3 cup of sliced green peppers
1/3 cup of chopped onions
2 tablespoons of your choice of dressing or sauce (optional)
Note: I like mustard, choice what you prefer and you will enjoy this healthy burrito.
Just remember to choose sauces or dressing with the minimal amount of chemicals and ingredient.
Calories: 300 calories
Protein: 17 grams
Cholestorol 0 grams
By: Tierra Thomas
Nature’s Way of Life