Black beans are part of the legume family and are jam-packed with nutrients, like complex carbohydrates that you just learned about earlier this week. Originating in South America, black beans have become a popular staple among various cuisines across the world. They are often affordable and supported by food-based federal programs like SNAP. They are shelf-stable, making them a great option if refrigerated food storage is a concern. Buying canned black beans can be a convenient option vs buying dried beans. Besides the complex carbohydrates, black beans contain (per approximately ½ cup serving) 7 grams of protein. They do not contain all the essential amino acids, as you also learned about in earlier weeks, but can still serve as a great protein option when looking to include more meatless meals in your diet and/or if you follow a vegetarian or vegan diet. Black beans also contain antioxidants that may help both our heart health and with blood sugar management.
Consider adding black beans into the diet mix with these quick tips:
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Sprinkle onto your morning eggs or hot cereal (pairs well with rice, cream of wheat, and grits)
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Toss into your salad
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Mix with ground beef to make burgers or meatloaf
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Blend down to make a black bean dip or blend in a smoothie