Your Dietician: Black beans are a tasty, inexpensive way to better health

A recent Catholic Relief Services trip to Guatemala taught me many things. What impressed me the most was the people's deep faith in God, strong work ethic and their perseverance to survive in a rural area with poor soil conditions. I also learned how inexpensive black beans can be made into simple, flavorful dishes. Black beans are a traditional Guatemalan food. They are served in soups, with rice and refried (as frijoles volteados). Beans: a source of sustenance Beans have enabled the poorest of the poor in countries such as Guatemala to survive. Using beans to survive is nothing new. Throughout the centuries, people have eaten protein-rich beans to survive. In the U.S., beans sustained the colonists and frontiersmen and women. Beans were simmered for hours in large cast iron pots by colonists and later by pioneers who settled the West. In Guatemala, black beans are simmered for hours in clay pots over simple wood burning stoves. However, black beans are not just for the poor. In Guatemala, we enjoyed black bean dishes in their humble homes served on hand-held homemade corn tortillas and in the country's restaurants served with beautiful tableware. Nutrient rich Besides being a good source of protein when combined with corn, rice or another grain, black beans are rich in other health-giving nutrients. Color matters when it comes to nutrition. Usually, the darker the skin color of a food, the higher it is in antioxidants. The antioxidants lie in the skin's pigment or color. Thus, black beans contain large amounts of antioxidants. Dried beans, such as black beans, top the list of foods highest in total antioxidants, according to research by Ronald Prior, Ph.D., while a chemist at USDA's Arkansas Children's Nutrition Center. Strengthens the immune system Black beans are rich in both soluble fiber and resistant starch. A whopping 63 percent of the starch in black beans is resistant starch. Resistant starch is resistant to the digestive enzymes in the small intestine that break down starch for absorption. Therefore, 63 percent of the starch in black beans makes it to the colon undigested. Black bean's soluble fiber also goes undigested through the GI tract to the colon. Black bean's resistant starch and soluble fibers are fermented by the colon's beneficial bacteria. (Food used by the beneficial bacteria is called prebiotics.) These bacteria produce the free fatty acid butyrate, which feeds the cells lining the colon and stimulate the production of T-lymphocytes (white blood cells) which fight viruses — thus, strengthening our immune system. About 70 percent of our immune system lies in the GI tract. Research has shown that diets rich in beans reduce the risk of colon, stomach and kidney cancers. Early studies on animals show it may also help fight the growth of breast cancer tumors. Reduces blood cholesterol Soluble fiber also helps lower LDL cholesterol, reducing the risk of heart disease. Just one-half cup of cooked black beans (with 2.4 grams of soluble fiber) contains more soluble fiber than a half-cup oatmeal (with 2 grams soluble fiber). According to WebMD, one study has shown that even eating a single serving of beans per day can reduce the risk of heart attack by up to 38 percent. Blood sugar control Unlike other foods high in carbohydrates, black beans don't cause a spike in blood sugar levels. This is due to their high content of resistant starch. (Remember 63 percent of black beans' starch, or carbs, are not absorbed.) Persons with diabetes typically have low levels of magnesium. Black beans (and all dried beans) are exceptionally rich in magnesium. Magnesium is essential for controlling blood sugar levels. Increased intakes of magnesium also can help lower high blood pressure — another common condition in persons with Type 2 diabetes. Improved GI tract health Besides being high in soluble fiber, beans, including black beans, are high in insoluble fiber or roughage. Getting plenty of insoluble fiber is key to a healthy GI tract — helping to prevent diverticulosis, colorectal cancer and of course, constipation. Many ways to enjoy Black beans are delicious served in soups — such as in the typical Guatemalan black bean soup called sopa de frijoles negro. It is served with fresh lime wedges and avocado. The soup is served in large clay bowls as the main entrée and eaten with freshly made corn tortillas. Interestingly, Guatemalans dice the avocado and add it to the soup — making it richer, creamier — and even healthier. Although preparing soup from scratch takes time, once you taste it, you'll find that it's worth the time. Homemade soups taste so much better than commercially prepared soups made in a factory. After the simmered seasoned black beans are cooked, they can be used to make many delicious dishes. Simply scoop the cooked beans out of the cooking water and serve as a flavorful side dish. The cooked black beans also make a tasty (and healthful) addition to tacos or burritos. (See black bean soup recipe variations.) Or puree the cooked black beans to create frijoles volteados, a flavorful refried black bean recipe from the Café Condesa restaurant in Antigua, Guatemala. (See recipe.) In addition, I have used black beans to create a super easy to make dish I call fiesta potato. It makes a fast and easy lunch. (See recipe.) No matter how you choose to enjoy these delicious Guatemalan seasoned black beans, they will bring you many (health) benefits. So, as they would say in Guatemala, "buen provecho!" (good benefit) to you. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Traditional Guatemalan sopa de frijoles negro (Guatemalan Black bean soup) 1/2-pound dried black beans (1/2 of a 1-pound bag)5 cups cold water2 cloves garlic: 1 whole peeled clove and 1 minced½ medium white onion, peeled1 teaspoon salt Suggested soup toppings:A sprinkle of chopped cilantroA bit of fresh lime juice from a wedge of limeDiced avocadoMexican cotija cheese (crumbled feta cheese makes a good substitute) Rinse beans well in a strainer. (Pick out any stones or debris you may find. I found none.) If you wish to reduce the gaseousness of beans, soak beans overnight in the refrigerator. Place rinsed beans in a large bowl or kettle. Add cold water to 3-inches above beans. Cover and refrigerate. On the following day, drain water off beans. Then pour beans into a large kettle. Add remaining ingredients into the kettle. Bring to a boil. Reduce heat and simmer until beans are very soft, but not mushy—about 1 hour and 15 minutes. Taste for doneness. If you did not soak the beans overnight, you may have to cook the beans an additional 15 minutes. Remove the whole clove of garlic and discard. Using a slotted spoon remove half the cooked beans, onion and minced garlic and place into a blender with a little of the cooking water. (Or, use an immersion blender in the kettle.) If using a blender, blend until smooth. Add more water if beans get stuck at bottom of blender. Return the pureed bean mixture to soup. Stir and reheat to warm. Serve with desired toppings. Note: This recipe was cut in half. Variations: Remove cooked beans from cooking liquid with a slotted spoon and serve as a side dish. Or, add cooked black beans to any taco or burrito mixture. For example: mix cooked black beans with seasoned taco meat when making tacos. Or, combine black beans, corn, rice and salsa and serve wrapped in a tortilla.Makes: 4 servings SOURCE: www.atastefortravel.ca with modifications by Phyllis Molnar Café Condesa's Frijoles Volteados (Refried black beans) Cook black beans as directed in Guatemalan Black bean soup recipe2 Tablespoons olive oil½ to 1 teaspoon minced garlic (or to taste)About ¼ cup onion, minced (or to taste) Using a slotted spoon, remove cooked black beans, onion and minced garlic from cooking liquid. Place in a blender with a little cooking liquid. Blend until very smooth. Add more reserved cooking liquid if beans at bottom are pureed and beans at top are still whole.) Set aside. In a large skillet, heat oil over medium-high heat. Add the garlic and onion. Sauté, stirring constantly, until crisp and golden brown. Add the pureed beans and stir. Reduce heat to medium and continue to stir until the liquid evaporates and the beans thicken. (About 15 minutes.)Add more oil if beans are sticking to the pan. When you can scrape a spoon against the bottom of the pan and the beans take 2 to 3 seconds to return, the beans are done. Remove to a plate and serve topped with a dollop of full fat yogurt, sour cream or mashed avocado.Traditional serving suggestion: Serve with a fried egg, warm tortillas, orange juice (or fresh fruit) and coffee.Makes: 4 large servings Note: recipe was halved and modified by Phyllis Molnar SOURCE: https://chocolateandchiles.com, with recipe originally from Café Condesa, a restaurant in Antigua, Guatemala. Phyllis' Heart healthy Fiesta Potato 1 scrubbed medium potatoAbout ¼ cup cooked black beans*About ¼ cup frozen yellow corn*About 3 tablespoons jarred chunky salsa*Shredded sharp cheddar cheese Microwave scrubbed potato on high until cooked. Place potato in a serving bowl and set aside.Combine black beans, corn and salsa in a medium microwave-safe bowl. Stir to combine.Cover and microwave on high until hot.Split open baked potato and top with the bean/corn/salsa mixture.Then sprinkle shredded cheese on top. Return to the microwave and heat just until the cheese melts.Enjoy!(Variation: For extra protein, add about 1 ounce of cooked ground beef to the bean/corn/salsa mixture, adding more salsa as needed.) *Note: Measurements do not need to be exact.Nutrition note: Baked potatoes contain twice as much potassium as a medium banana. The more potassium eaten, the more sodium and water the body excretes. This helps to prevent high blood pressure—reducing the risk of strokes and heart disease.Makes: 1 serving SOURCE: Phyllis Molnar