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)
