jeudi 26 février 2015

EL CAVIAR CUBANO THE CUBAN CAVIAR THE HUMBLE BLACK BEANS


I was happy to see the following article written by two nutritionists from the USA.. they were talking about the humble black beans of Cuba.. a bean that appears regularly at the homes of each and every cuban, regardless of their social standing or profession.
It  has a mythical connotation to Cuban Identity.
Unless for some odd medical reason, if I hear a Cuban say he or she does not like Black Beans, I have to wonder what is running through their minds? are they rejecting their cultural identity?



the above is a typical table at a home in Cuba when you are invited for lunch or dinner. Avocados in season, plenty of rice and plenty of BLACK BEANS, meat of the day, usually it would be chicken, more and more meat are beginning to appear, platanos. There would be enough to eat. I would offer you a glass of wine but in general it is difficult to find, but not the Rum! it would be followed by dessert of some sort and then the strong Cuban coffee..
But lately other variations are beginning to appear, recently I had Burrito made of Black Beans paste which was delicious, people are experimenting with Couscous, Quiche and a variety of other cuisines, and Cubans are very good at making various types of desserts!

Burrito with Black Beans Paste at El Burrito Habanero at 23 y H, Vedado, La Habana



Here is the article about Black Beans:

Nutritional breakdown of black beans
Black beans are prized for their high protein and fiber content.
One-half cup of boiled black beans contains approximately 312 calories.

This measure will also contain 8 grams of protein, 0.5 grams of fat, 0 grams of cholesterol, 20 grams of carbohydrate and 8 grams of dietary fiber.
That same half cup serving provides 10% of daily iron needs, 14% of thiamin, 32% of folate, 15% of magnesium, 12% of phosphorus, 9% of potassium, 6% of zinc, 9% of copper and 19% of manganese needs.

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

Possible health benefits of consuming black beans
Maintaining healthy bones

The iron, phosphorous, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and strength.4

Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. 99% of the body's calcium supply and 80% of its phosphorus stores are contained in bone, which makes it extremely important to get sufficient amounts of these nutrients from the diet.

Lowering blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. Be sure to drain and rinse canned black beans to reduce sodium content.5

Managing diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cooked black beans contributes 15 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men.

Warding off heart disease

The black bean's fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.3 Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

Preventing cancer

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates2

Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Saponins prevent cancer cells from multiplying and spreading throughout the body
Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer
Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.1
Healthy digestion

Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract.

Weight loss and satiety
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
References

Cancer: fighting it with what you eat, Nematian, Elika, Nutrition 411, reviewed October 2013, accessed 8 July 2014. Anticancer vitamins and minerals, Machowsky, MS, RD, CDN, CSCS, Jason, Nutrition 411, reviewed February 2014, accessed 8 July 2014. Quercetin, University of Maryland, last reviewed June 2011, accessed 2 January 2014. Bone health: looking beyond calcium, Nutrition 411, last reviewed March 2009, accessed 10 July 2013. Lower blood pressure naturally, Robb, Matthew, Today’s Dietitian, accessed 15 July 2014.
(the above article written by: Megan Ware, RDN, LD, registered dietitian and nutritionist and Helen Yuan, nutrition intern, Medical News Today)