Your Dietitian: Black beans are a longevity food

Ever think about the color of a food when picking it out? If not, perhaps you should. 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. Dark-skinned blueberries, dark red strawberries and black or Concord purple grapes are good examples. Dried beans, such as black beans, top the list of foods highest in antioxidants, according to research by Ronald Prior, PhD, while a chemist at USDA's Arkansas Children's Nutrition Center. (Red beans, red kidney beans and pinto beans along with black beans are the highest.) Blue Zones The town of Nicoya in Costa Rica has been identified as one the Blue Zones. Blue Zones are places where people live to be over 100 years old. While that is impressive, it is even more impressive that these people have few chronic illnesses in their old age—such as obesity, type 2 diabetes, heart disease and osteoporosis. On a recent trip to Costa Rica, my husband and I got to eat typical Costa Rican meals. At every meal, black beans are served—mixed with rice for breakfast and as a side for lunch and dinner. It turns out black beans have been identified as a longevity food—meaning it is a food contributing to their long-life expectancy. Looking into the nutrients of black beans reveals why these small black gems are so healthful. 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 which breakdown starch for absorption. Instead, this undigested starch makes its way to the colon. 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 our 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. Reduce 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). By eating a serving of black beans with each meal, Costa Ricans obtain over seven grams of soluble fiber — a big step towards the recommended 10 or more grams of soluble fiber shown to reduce LDL cholesterol. 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.) Although Costa Ricans eat white rice, it is typically mixed with black beans. Studies have found that when white rice is eaten with black beans, people's blood sugar levels are significantly lower than when white rice is eaten alone. For persons with diabetes, adding black beans to rice can help prevent high blood sugar's damaging effects. 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. Eye health Interestingly, black beans' numerous antioxidants have been found to help protect our eyes against age-related macular degeneration and cataracts. Easy to prepare Black beans are slightly sweet in taste with a soft texture. They're delicious in so many ways—such as with scrambled eggs in egg burritos, in three bean chili, black bean soup, quinoa and black bean stuffed peppers, black bean burgers, black bean/corn & rice medley and even in beef stew. Or, try making Costa Rican black beans and rice. (See recipe) It is delicious and easy to make. Costa Ricans serve this for breakfast topped with a dollop of sour cream or sliced avocado; along with a scrambled egg, locally grown fresh pineapple, papaya and coffee. Costa Ricans keep cooked white rice in the refrigerator. Having cooked rice on-hand means this dish comes together quickly for breakfast—and it makes white rice healthier. When rice is cooked and chilled overnight, some of rice's starch becomes resistant starch. As previously stated, resistant starch does not raise blood sugar as much as regular starch since it passes through our intestines undigested to the colon. Here it is food for the colon's beneficial bacteria —strengthening our immune system. Pura Vida Costa Ricans have the saying "Pura Vida," which means "pure life." It means living with happiness and gratitude for the simple things in life, the beauty around us and the people in our lives. Costa Ricans use this as a greeting when they meet a friend. And so, I wish you "Pura Vida." 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. Costa Rican Beans and rice 1 tablespoon olive (or canola) oil ½ red or orange bell pepper, finely chopped ½ small yellow onion, finely chopped 1 clove garlic, minced (1/2 teaspoon) 1 cup cooked black beans with 3 ounces reserved cooking liquid* 2 tablespoons Salsa Lizano** 1 ½ cups cooked and refrigerated overnight white rice 2 tablespoons chopped fresh cilantro Heat oil in a medium non-stick skillet over medium heat. Add the chopped onion and bell pepper. Sauté until peppers are soft and onion is translucent, about 7 minutes, stirring frequently. Stir in minced garlic and cook for about 30 seconds. Add cooked black beans, cooking liquid, Salsa Lizano and cooked white rice. Simmer for about 5 minutes, stirring frequently. Most of the liquid should be absorbed, but not dry. If too dry, add a tablespoon or so of water. Stir in the cilantro. Traditionally this is served with sliced avocado (or a dollop of sour cream) along with scrambled eggs and fresh fruit. In Costa Rica, this is served for breakfast, but it is delicious at any meal. *Note: Salsa Lizano can be ordered online. (I could not find it at any U.S. store). According to the recipe's author, Worcestershire sauce may be substituted for Salsa Lizano. It has a similar, but not exact taste. If using Worcestershire sauce, start with 1 ½ tablespoons, adding more after tasting. ** Note: Canned black beans, preferably low-sodium, may be used. But if you have the time to soak and cook beans from the dried, the taste and texture will be more authentic. Makes: 4 to 5 servings. SOURCE: stripedspatula.com