Black bean chips vs tortilla chips: which snack is healthier?
To decide which of the two chips is the healthier snack, we'll be comparing the nutritional profiles of black beans and corn.
One hundred grams of corn contains (1):
Whereas the same amount of black beans contains (2):
The first thing you notice is that given the same calories, black beans have more proteins, more fibres, and fewer fats. In simple terms, black beans are more nutritious than corn.
Eating black beans will give you more than twice as many proteins. The legumes are a better choice for building up muscles.
Another interesting fact is that black beans have fewer carbs, and don't have any sugars nor starches, compared to corn that instead packs quite a few. Sugars and starch are the enemies of people with diabetes, as they cause spikes in blood sugar levels. No wonder black beans have a lower Glycemic Index and Glycemic Load score, making them the better choice for people with diabetes.
Fats are lower in black beans, and if you dig deeper into the data, you will notice that the legumes win over corn in terms of overall vitamins and minerals as well.
We are sorry corn, but you were sorely defeated. All hail black beans! Next time you crave tortillas, remember about this recipe and make some healthy black bean chips yourself!
Are black bean chips suitable for all diets?
Can all of you enjoy our black beans tortillas without worries? We'll answer this by taking a look at the following diets and medical conditions:
Our black beans are vegan, as we used 100% organic and plant-based ingredients. Moreover, beans are a great way to get back the proteins lost from meat. Pair this snack with some quinoa - abundant with complete proteins - and you'll be good to go.
Just like the original tortillas made with corn, our legumes-based recipe is gluten-free. We haven't used any flours, apart from the black bean flour, or any other ingredient with traces of gluten. People sensitive to gluten can put their mind at ease while the crunch one down.
Our black bean chips have 30% fewer carbs than traditional corn tortillas and are therefore a better snack for people on a weight-loss diet. Also, most of these carbohydrates consist of dietary fibres which, unlike starch and sugars, are not digested, and therefore they don't add calories . High-fibres foods help us to lose weight by getting our guts to work well, by slowing down the metabolisation of nutrients and curbing our hunger.
But those that instead follow a strict low-carb diet, like the ketogenic diet, may have to skip this one out. Keto purists don't include beans in the list of foods they can eat. If you are part of that group, check out our list of keto recipes.
Good news for people with diabetes or those on a low-sugar diet: these black beans crackers are perfect for you! The high amount of fibres in beans help keep your blood sugar levels in check. With a low GI score of 30, these chips are a practical way to add much-needed nutrients, minerals and vitamins to a diabetic diet. One serving of these crunchy chips has only 16g of carbs and 0.6g of sugars.
No matter your diet, there's one undeniable advantage of making tortilla chips at home: there are no nasty surprises in the ingredients. No added chemicals, highly-processed additives, and stabilisers. Just wholesome organic ingredients. And if you are putting in the work, why not choose black beans instead of corn? You will get a healthier snack for the same amount of work.
How to store and keep these crackers crunchy?
Just like the tortillas you buy in a store, these black beans chips have to be stored appropriately, or they will turn stale and lose their crunch.
If you plan on eating them in one go, you won't have to worry much as they will stay crisp for up to half a day once baked. But if you made a big batch or want to extend the black tortillas "shelf life", then here are some tips on how to store them properly.
Don't freeze or refrigerate the crackers, as the moisture will make them soggy. Instead, store at room temperature in a dry and dark place, like a cupboard.
Wait for the black bean tortilla chips to be cold before placing them in a container, to prevent steam from building up and moistening them.
Suitable containers are zip-locked bags or food-grade boxes with rubber seals. Using clips or rubber bands on plain plastic bags is risky, as air will likely find a way inside.
Store the chips in single-portions. The less you open and close the container, the longer the crackers will last. Ideally, you'd want to open the box once and eat all the crisps therein, hence why single-portions work best.
Once properly stored, you can expect crisps tortillas for up to a week, or longer if you followed our single-portion bags advice