9/4/17 — black beans

Get More Protein:

Black Beans


Fun Fact:¬† Diets richer in vegetables, fruits, whole grains, beans, lentils, nuts, and seeds — and with less refined carbohydrates, added sugar, and saturated fat — lowered the rates of type 2 diabetes in high-risk adults far more than the best medications.

Fun Fact II:  Switching to a Mediterranean diet with more vegetables, fruits, olive oil, legumes, and seafood caused the rate of heart attack in high-risk adults to decrease greatly.



  • fiber
    • 7 grams of fiber
      • women need 25 grams a day
      • men need 38 grams a day
    • protects against cardiovascular disease
    • helps with healthy weight maintenance
    • fuels necessary bodily functions like the heartbeat and physical activity
  • protein (1/2 cup has 8 grams)
  • folic acid
    • helps pregnant women prevent birth defects
    • helps your body make healthy new cells
  • magnesium
    • energy production
    • energy distribution
    • protein synthesis
  • potassium
    • muscle function
    • nerve function
    • fluid balance
  • iron (helps body oxygenate itself)


Hot Tips:

  • Add them to grains like rice and also vegetables so that your body gets all of the amino acids you need each day.
  • Add them to soups.
  • Add them to salads.



Onions decrease the risk of heart disease and stroke!



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