All About Carbohydrates

Sweet Potato and Black Bean Tacos 

These tacos are a simple and delicious way to highlight the natural plant-based ingredients found in Latino cuisine. Whether you’re looking for a quick weeknight meal or something to share with friends and family, these tacos are sure to be a hit!

Ingredients:

  • 2 medium sweet potatoes (peeled and diced)
  • 1 can black beans (drained and rinsed)
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 8 small corn or flour tortillas
  • 1 avocado (sliced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 lime (cut into wedges)
  • Optional toppings: Pickled onions, roasted tomatillo salsa, vegan sour cream

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Toss the diced sweet potatoes with olive oil, cumin, chili powder, smoked paprika, garlic powder, salt, and pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, stirring halfway, until tender and slightly crispy.
  3. While the sweet potatoes roast, heat the black beans in a saucepan over medium heat. Add salt and pepper to taste.
  4. Warm the tortillas in a dry skillet or microwave.
  5. Assemble the tacos by dividing the roasted sweet potatoes and black beans among the tortillas. Top with avocado slices, fresh cilantro, and any optional toppings.
  6. Serve with lime wedges for an extra burst of flavor.

 

 

Carbohydrates convert to glucose for energy (they are our main source of fuel). It’s not about eliminating them, just being mindful of the amounts consumed at each meal, snack, and throughout the day.  We can do this by reading food labels, counting carbohydrates,  using food trackers, and understanding portion sizes. Fow now see see the attachment to further understand carbohydrates

  1. Sources of carbohydrates include; fruits, dairy, starches, starchy vegetables, and sweets (added sugar sugars)
    1.  1 serving is considered 15 grams.
    2. Recommendations per meals vary per individual
      1. Common Carb recommendation: 30-45 g for meals (3 meals a day)  and  15 g for snacks (1-2 a day)
  2. Protein does not convert to glucose and helps stabilize blood glucose (see handouts for sources)
    1. Adding protein to carbohydrates will also help to stabilize your mood and your blood glucose by reducing sugar spikes and promoting satiety.

For weight loss: Reduce carb intake: Be mindful of the number of carbohydrates at meals and snacks

  • For carbs- The higher the fiber the better (minimally processed such as whole, fruits/vegetables, whole grains, beans/legumes)
  • On low-active days aim for raw crunchy vegetables as snacks

Related posts:

  1. Here’s how to make healthy carbohydrates work in a balanced diet.
  2. How to Cut Back on Fats and be more Heart Healthy
  3. Athletic Performance And Nutrition: What To Eat To Excel
  4. Please Recommend Readers Consider Plant-Based Nutrition for a Healthier Lifestyle
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