In my attempts to eat a healthier and more balanced diet my attention has shifted to legumes. I feel like this super food is overlooked in most households. Forgive me if you give it the proper attention in your home, I commend you, and so does your body. However, for the majority, our dinners usually look like this: a protein, some veggies, and then our side dishes tend to lean toward starchy foods (i.e. potatoes, pasta, rice, maybe quinoa (another super food that I will get too eventually). Replace some of the starch with some beans. I challenge you to learn a little about legumes, add them into daily diet, and your body will thank you. BLACK BEANS are my favorite and new research is showing that they have higher health benefits than other legumes. Here are some back bean facts and ideas that will hopefully inspire you to incorporate them into your life. Side note: In my experience when you eliminate processed foods and gluten you tend to get hungrier faster. Black beans are a good go to item to help you get full and stay full longerJ.
Fact:
Recent research has shown that black beans provide special support for digestive tract health, in-particularly our colon. The indigestible fraction (IF) has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. The indigestible fraction of the black beans has recently been shown to be larger than the IF in either lentils or chickpeas. The Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of this to the colon, black beans are able to help support the lower part of our digestive tract. Because of this there is a lowered colon cancer risk that is associated with black beans.
Fact:
We have been told that brightly colored fruits and vegetables is our best source of phytonutrients, but recent research has recognized black beans as a strong contender in phytonutrient benefits. The seed coat of the black bean (the outermost part that we recognize as the bean's surface) is an amazing source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. Flavonoids have many health benefits. They reduce inflammation, promote healthy arteries, and help fight aging by preventing and repairing cellular damage. Flavonoids may also protect against dementia, Alzheimer’s disease, and some cancers.
Fact:
You have the choice between using home cooked beans and canned beans. If you are in a hurry canned beans can be a healthy option. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value between canned beans and those you cook yourself. Warning: canning can take place in a variety of ways, and some aspects of canning have raised research concerns with respect to canning materials and their potential health risk. One special concern in the canning area has been the use of bisphenol A (BPA) in resin-based can liners. I buy both, organic canned black beans from Trader Joes (much cheaper there), and uncooked black beans. I reserve the canned black beans to times when I am in a hurry and need a quick healthy filler, usually lunch times. Dinners I tend to put more thought into and have a little more time to cook them. Uncooked usually takes a couple hours to cook, but it’s worth it!
Fact:
Here is the nutrition information for black beans. It shows all the great things that are packed into these amazing little beans.
Black Beans, Cooked, 1 Cup | % Daily Value |
Molybdenum | 172% |
Folate | 64% |
Dietary Fiber | 59.8% |
Tryptophan | 56.2% |
Manganese | 39% |
Protein | 30% |
Magnesium | 30% |
Vitamin B1 (thiamin) | 28% |
Phosphorus | 25% |
Iron | 23% |
Calories | (227) |
Some Ideas:
- Include black beans with your other favorite toppings next time you make a stuffed baked potato.
- Black bean soup or chili is certain to warm you up on cold winter days.
- For a "mucho bueno" twist on traditional burritos, use black beans in place of refried pinto beans.
- Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.
- For a simple yet delicious lunch or dinner serve a Cuban inspired meal of black beans and rice.
- In a serving bowl, layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make a delicious layered dip.
- For Fast lunches sauté a little salami and garlic in bottom of pot for a couple minutes. Add a can of black beans, some spices, and one cup chicken broth. In less than five minutes you will have a tasty stew. For less calories use chicken.
Please post any recipes that your family loves that incorporate black beans.
References:
2011. Black Beans, Worlds Healthiest Foods Inc. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
2011. What Are Flavonoids, Real Age Inc.
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