PT Recipe: The Dean of Beans

PT Recipe: The Dean of Beans

That burrito staple is in a class of its own.

Dropped into a salad, pureed into soup, or rolled into your favorite burrito, the black bean adds more than just protein and fiber to your plate. Research shows that black beans are a good source of compounds that inhibit the growth of tumors.
The secret of their anticancer success is anthocyanidins, the rich phenolic substances that give black beans their color and are also found in berries. According to a study in Food Chemistry, black beans are uniquely rich in the anthocyanidins delphinidin, petunidin, and malvidin. Research is just beginning to identify how the body uses each, but delphinidin is already known to interrupt the formation of new blood vessels in tumors, starving cancer to death. It is, in fact, their specific phytochemical content that distinguishes one bean from another, each having a phenolic profile that serves as a kind of chemical fingerprint. The anthocyanidins in black beans naturally occur in a form that confers the additional benefit of moderating blood sugar levels.
Between the Beans: The Difference that Flavonoids Make
Black Bean
Flavonoid(s)
delphinidin
petunidin
malvidin
Effects
antioxidant
anticancer
Pinto Bean
Flavonoid(s)
kaempferol
Effects
lowers cholesterol
reduces risk of heart disease
Dark Red Kidney Bean
Flavonoid(s)
kaempferol
quercetin
Effects
lowers cholesterol
reduces risk of heart disease
antioxidant
anticancer
Light Red Kidney Bean
Flavonoid(s)
quercetin (trace amount)
Effects
antioxidant
anticancer
Black Bean Salsa
Servings: 4-6
Total Time: 15 minutes
Black bean salsa is a simple and refreshing accompaniment to a variety of main courses and makes an excellent snack on its own. Perfect for the warmer months, it requires no cooking.
Ingredients
2 15-oz cans black beans, drained and rinsed
1 med. red onion, chopped
1 orange, peeled, sectioned and coarsely chopped
1 tomato, seeded and chopped
1 green chile pepper, diced
2 tbsp. fresh lime juice
1 tsp. fresh ginger, grated
2 tbsp. fresh cilantro, chopped
Directions
Combine beans, onion, orange, tomato, chile pepper, lime juice, and ginger in a large bowl and toss until well mixed. For best flavor, refrigerate for a few hours or overnight. Just before serving, add chopped fresh cilantro.
Psychology Today Magazine, May/Jun 2008Last Reviewed 21 Jul 2008Article ID: 4604