Randy Chandler
Black beans, tortillas, and cheese are all popular foods that can be part of a healthy diet when consumed in moderation and alongside nutritious foods. Black beans are considered a superfood, offering a range of health benefits. Tortillas, whether flour or corn, are a good source of carbs, vitamins, and minerals, and can be paired with fiber-rich foods. Cheese provides calcium and protein, and some types contain probiotics, but it is also high in saturated fat and sodium, so its health effects depend on how it is consumed.
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What You'll Learn
Black beans are a good source of protein and fibre
Black beans are an excellent source of plant-based protein, with a digestibility of 79%. They are also a good source of both soluble and insoluble fibre, which can help to lower cholesterol and decrease blood sugar levels. The fibre in black beans can also help to improve gut health and reduce blood pressure.
In addition to protein and fibre, black beans contain various vitamins and minerals, including calcium, selenium, iron, phosphorus, magnesium, manganese, copper, and zinc. These nutrients contribute to building and maintaining bone structure and strength. Black beans also contain quercetin and saponins, which can help to protect the heart.
While black beans are a good source of protein and fibre, they are not a complete protein source, meaning they do not contain all the essential amino acids that the body needs. Therefore, it is important to eat a balanced diet with a variety of plant-based foods to ensure adequate intake of all essential amino acids.
Black beans can be incorporated into various dishes, such as soups, tacos, and salads, or used in sweet and savoury dishes, making them a versatile ingredient. When preparing black beans, it is important to sort them, pick out any debris, and wash and soak them before cooking to achieve the best flavour and texture.
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Corn tortillas are healthier than white flour tortillas
Corn tortillas are a healthier option compared to white flour tortillas. While both types of tortillas have similar carbohydrate content, corn tortillas contain slightly fewer carbs, which can be beneficial for blood sugar management. Corn tortillas are also a good source of fiber, which helps prevent blood sugar spikes and keeps you feeling full for longer.
White flour tortillas, on the other hand, are made from refined white flour and often contain additives and higher levels of sodium. They are also generally higher in fat, with about a quarter of this coming from saturated fat, which can raise cholesterol levels.
The glycemic index adds some complexity to the discussion. Corn tortillas are higher on the glycemic index than flour tortillas, but both types are still considered low glycemic index foods. This means that, in moderation, either type of tortilla can be part of a healthy diet, especially when paired with nutritious fillings and toppings like black beans, salsa, and cheese.
When it comes to portion sizes, it's important to be mindful. Eating too many tacos or tortillas in one sitting can raise your blood sugar, regardless of the type of tortilla you choose. Opting for smaller tortillas, like street tacos, can help manage portion sizes and ensure you're getting more filling and toppings relative to the carbohydrate content of the tortilla.
In summary, corn tortillas edge out white flour tortillas in terms of health benefits due to their lower carbohydrate and sodium content and higher fiber content. However, the key to a nutritious meal lies in the overall composition of your dish, including the fillings, toppings, and portion sizes.
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Cheese is high in saturated fat and sodium
Black bean quesadillas and tortilla bakes are generally considered healthy, but it's important to be mindful of the sodium and saturated fat content of cheese. Cheese is a dairy product that is commonly used as an ingredient or topping for Mexican dishes like quesadillas and tortilla bakes. It is a good source of protein and calcium, but it is also high in saturated fat and sodium, which can have negative health impacts if consumed in excess.
Saturated fat, when consumed in large quantities, can increase the levels of low-density lipoprotein (LDL), or "bad" cholesterol, in the blood. This can lead to a build-up of plaque in the arteries, increasing the risk of heart disease and stroke. While some saturated fat in the diet is normal and even recommended, as it plays a role in various bodily functions, excessive intake can have detrimental effects on cardiovascular health.
Similarly, while sodium is essential for maintaining fluid balance and nerve function in the body, excessive sodium intake can lead to water retention and increased blood pressure. High blood pressure is a major risk factor for cardiovascular disease, including heart attacks and strokes. Therefore, it is important to monitor sodium intake, especially for individuals with hypertension or those at risk of developing cardiovascular issues.
To make black bean tortillas and quesadillas healthier, one can opt for reduced-fat or fat-free cheese options. Additionally, using whole-wheat tortillas can increase the fibre and vitamin B content of the dish, promoting better digestive health and energy levels. Including green leafy vegetables like spinach can also boost the nutritional value by providing iron, vitamin C, and beta carotene, which are beneficial for skin health, energy levels, and reducing the risk of anaemia.
In conclusion, while cheese is a tasty and protein-rich addition to black bean tortillas and quesadillas, its high saturated fat and sodium content should be noted. To make these dishes healthier, individuals can consider using reduced-fat cheese, opting for whole-wheat tortillas, and including nutrient-dense ingredients like spinach to balance the meal.
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Grass-fed cheese may provide a healthier balance of fatty acids
Grass-fed cheese is made from the milk of cows that eat a diet of 100% grass. Grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids than conventional dairy. Omega-3 fats are important for heart and metabolic health, and most Americans have too much omega-6 in their bodies, which can increase the risk of cardiovascular disease, obesity, and diabetes. According to some studies, grass-fed dairy contains a more diverse range of nutrients, including vitamins A, D, and B-12, calcium, protein, and conjugated linoleic acid (CLA), which has been linked to a reduced risk of heart attack.
Grass-fed cheese may provide a healthier option for those who want to include cheese in their diet. Cheese is often considered an unhealthy food due to its high fat and calorie content. However, grass-fed cheese may offer a better balance of fatty acids, which could improve heart health and reduce the risk of certain diseases. In addition, grass-fed cheese contains other beneficial nutrients, such as vitamins and minerals, which can contribute to overall health.
The process of feeding cows grass instead of grain has benefits for both the cows and human consumers. When cows eat their natural diet of grass, their stomachs are healthier and less acidic, reducing the growth of acid-resistant bacteria. This can help prevent E. coli food poisoning, which can be passed on to humans through milk. Grass-fed cows are also less likely to require antibiotics and growth hormones, which can contaminate milk and increase the risk of cancer and other illnesses.
Grass-fed cheese can be a good option for those who want to include cheese in their diet while maximizing the potential health benefits. It offers a healthier balance of fatty acids and a wider range of nutrients than conventional cheese. However, grass-fed dairy products tend to cost more than standard versions, and more research is needed to fully understand the impact of the difference in nutrient content. Overall, grass-fed cheese may be a nutritious and tasty addition to a balanced diet.
Black bean quesadillas are a tasty and healthy dish that can be made with tortillas and cheese. Black beans are a good source of plant-based protein, complex carbohydrates, antioxidants, vitamins, and minerals. The whole-wheat tortillas add gut-friendly fiber and B vitamins, while the cheese adds protein and flavour. This dish can be a quick and easy meal that is both satisfying and nutritious. It can be served with salsa, sour cream, and avocado, adding even more nutritional benefits.
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Fermented cheeses may have health benefits, including reducing the risk of stroke
Black bean quesadillas are a tasty and healthy meal option. Black beans are a type of legume that provides plant-based protein, complex carbohydrates, antioxidants, vitamins, and minerals. They support a healthy heart and reduce the risk of cancer. Whole-wheat tortillas provide gut-friendly fiber and complex carbohydrates that offer lasting energy without spiking blood sugar levels.
Cheese is a popular ingredient in quesadillas, adding protein and flavor to the dish. While cheese is often associated with high saturated fat content, consuming cheese in moderate amounts has been linked to potential health benefits. For example, a 2024 study suggested that eating cheese may reduce the risk of hypertension or high blood pressure by improving lipid metabolism and reducing triglyceride levels.
Fermented cheeses, such as cheddar and parmesan, have been found to have consistent benefits for bone health, possibly due to their high protein, calcium, and vitamin D content. These types of cheese may also enhance dental health by raising the pH level in dental plaque, offering protection against dental cavities.
In addition to their potential benefits for bone and dental health, fermented cheeses may also provide protection against stroke. While sodium intake is typically associated with an increased risk of stroke, choosing lower-sodium cheese options can help mitigate this risk. According to a 2024 study, the positive impact of cheese consumption on lipid metabolism and triglyceride levels may also contribute to a reduced risk of stroke, which is often associated with high blood pressure and hypertension.
Overall, while more research is needed to fully understand the relationship between cheese consumption and health outcomes, fermented cheeses consumed in moderation as part of a balanced diet may offer potential health benefits, including a reduced risk of stroke.
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Frequently asked questions
White flour tortillas are made with enriched bleached flour, water, shortening, salt, sugar, baking soda, and thickeners. While they are not a nutritional powerhouse, they are fine for consumption in moderation.
Trader Joe's offers almond flour tortillas with a simple ingredient list: almond flour, tapioca starch, water, apple cider vinegar, natural flavor, salt, and xanthan gum. Some other healthy options include Siete Foods and Maria Ricardo's.
Yes, you can make your own tortillas with just four simple ingredients: flour, water, salt, and a fat source such as shortening or oil. You can also try making whole wheat tortillas or corn tortillas.
Cheese is high in saturated fat and sodium, which can increase LDL cholesterol levels and have negative health effects. However, cheese is also rich in calcium and protein, and some types contain probiotics. It is recommended to consume cheese in limited amounts and to pair it with healthy foods like fruits, nuts, or whole grains.
Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health. High-fat cheeses like cheddar, blue cheese, and Brie contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease. Fermented cheeses may also have positive effects on cardiovascular health.
