The skinny on healthy eating
By Anne Palumbo
Ahem. Before I enumerate the powerful benefits of eating beans, I’d like to ask you a personal question: Do you suffer from “bean hesitancy,” a common phenomenon marked by a reluctance to eat beans for fear of increased flatulence?
Yes?
Rest easy, you’re not alone. No thanks to jokes, children’s songs, and personal experience, many shy away from this “musical fruit.”
Let’s hope after reading this month’s column, you will—to paraphrase John Lennon—“give beans a chance.” That’s all we are saying.
To begin with a bang: Black beans have a nutritional profile like no other bean. While high in plant-based protein like most beans, black beans contain a unique slew of nutrients that other beans either lack or have negligible amounts.
• Diabetes warrior: According to medical experts, Type 2 diabetes is a national epidemic, with more children, teens and young adults developing Type 2 diabetes than in the past due to rising obesity rates and unhealthy diets. Black beans help manage blood sugar levels in three remarkable ways: their low GI (glycemic index) won’t spike blood sugar levels and cause an aggressive insulin response; their high fiber content slows down digestion and the release of glucose into the bloodstream; and, lastly, their particular antioxidants support blood sugar control. Takeaway? Managing this disease can improve life expectancy.
• Sleep promoter: When it comes to better sleep, consuming black beans may be your express ticket to the land of Nod, and, according to the Mayo Clinic, a longer life. Thanks to an abundance of three important nutrients—tryptophan, magnesium and fiber—your sleep may improve with regular consumption of this soporific bean. Specifically, tryptophan contributes to the production of sleep-boosters serotonin and melatonin, magnesium helps regulate melatonin production and muscle relaxation, and fiber helps prevent disruptive energy crashes by regulating blood sugar levels.
• Heart protector: Eating black beans has been shown to reduce high blood pressure, high cholesterol and obesity, which are all key risk factors for heart disease and premature death. How exactly do beans aid weight loss? Because this mighty legume teems with two nutrients that take longer to digest—protein and fiber—they often enhance feelings of fullness, which can result in eating less. Hearts also love black beans for their bounty of folate, a B vitamin that helps the heart stay healthy by reducing an amino acid that can damage artery walls and increase the risk of heart disease and stroke.
Circling back to the toots: I now present some valuable intel from the Bean Institute. 1) The more beans you eat on a regular basis, the less likely you’ll experience gas. 2) Drinking more water as you eat more beans helps your body better process a bean’s fiber. 3) Gas in the gut is generally considered a good sign because it indicates that healthy bacteria are hard at work!
Helpful Tips
Drain and rinse canned beans thoroughly (to reduce both sodium and the production of gas). Scour labels and select canned beans with reduced or no sodium. Rest assured that 95% of food cans are now BPA-free.
Black Bean and Sweet Potato Casserole
Serves 6-8
Adapted from Eatingwell.com
Ingredients
1 tablespoon oil
2 medium sweet potatoes, washed
1 medium onion, chopped
1 garlic clove, minced
1 teaspoon chili powder (or more if you like heat)
1 teaspoon ground cumin
½ teaspoon salt (or less)
¼ teaspoon coarse black pepper
1 (14.5 oz can) petite diced tomatoes, drained
1 (4 oz can) mild diced green chiles, drained
1 (15 oz can) reduced-salt black beans, drained and rinsed (or 2)
1 (8.5 oz can) sweet corn, drained
1 tablespoon lime juice
1¼ cups shredded cheese of choice
Optional garnish: Cilantro, avocado slices, sliced scallions, lime wedges
Directions
1. Preheat oven to 400 F. Lightly coat a 9 x 13 baking dish with oil or cooking spray.
2. Soften sweet potatoes in microwave: Pierce skin with a fork, then place on a microwave-safe plate and microwave for about 5-6 minutes, until sweet potatoes are soft enough to easily peel and cut into ½ cubes. Transfer to a large bowl.
3. Heat oil in a small nonstick skillet over medium heat. Add chopped onions; cook, stirring occasionally, until soft and golden, 4-6 minutes. Add minced garlic; cook 1 minute more, then add chili powder, cumin, salt and pepper; cook, stirring constantly, for 30 seconds.
4. Transfer contents of skillet to bowl with sweet potatoes; gently stir in diced tomatoes, diced chiles, black beans, corn, lime juice, and ¾ cup cheese. Transfer this mixture to the prepared baking dish. Scatter the remaining ½ cup cheese on top. Cover dish with foil; bake for 15 minutes. Remove the foil; bake until the sweet potatoes are tender and the cheese is melted, about 10 minutes more. (Quickly broil if you like a crispier top.) Garnish with toppings of choice.
Note: Want some crunch? Add a layer of tortilla chips or broken-up taco shells before sprinkling the last ½ cup of cheese.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.