Foodista Spicy Black Bean Lettuce Wraps Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 15g per serving. This food is keto-friendly.

How keto-friendly is Foodista Spicy Black Bean Lettuce Wraps? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Foodista Spicy Black Bean Lettuce Wraps Recipe

  • Net Carbs are 6% of calories per serving, at 15g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 36%. At 827mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Foodista Spicy Black Bean Lettuce Wraps Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 231 g )
Amount Per Serving
Calories: 271
Total Fat: 16g
Saturated Fat: 2g
Polyunsaturated Fat: 6g
Monounsaturated Fat: 7g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 827mg
Total Carbohydrates: 25g
Dietary Fiber: 10g
Sugar: 2g
Protein: 10g
Calcium: 83mg Iron: 3mg
Potassium: 655mg Vitamin A: 117mcg
Vitamin C: 32mg Vitamin D: 0mcg

Ingredients

  • 3 tablespoons Nama Shoyu (Soy Sauce), or Bragg's Liquid Aminos
  • 3 teaspoons arrowroot Powder
  • 2 teaspoons sweetner of choice
  • 15 oz. can black beans drained
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons chopped fresh ginger
  • 1 tablespoon chopped garlic
  • 1/2 cup chopped red bell pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 1/4 cup finely chopped green onion (about 2 stalks, chop entire
  • 3/4 cup chopped celery
  • 1/4 cup chopped walnuts
  • 3 tablespoons chopped fresh cilantro
  • 1 tablespoon sesame oil
  • 1 bunch butter lettuce
  • Cilantro sprigs and soy sauce, for garnish

Instructions

Visit Foodista's website to view the recipe instructions. (Via Edamam)