{"id":3984,"date":"2012-08-16T12:00:53","date_gmt":"2012-08-16T16:00:53","guid":{"rendered":""},"modified":"2022-06-18T08:41:42","modified_gmt":"2022-06-18T12:41:42","slug":"diet-detectives-investigation-black-beans-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_cn\/diet-detectives-investigation-black-beans-2\/","title":{"rendered":"Black Beans"},"content":{"rendered":"

#Diet<\/a> Detective’s Investigation of #Black Beans<\/a><\/strong><\/p>\n

Nutritional value (1 cup): 227 calories; 0.9 g fat; 40.78 g carbs; 15 g fiber; 15.24 g protein.<\/p>\n

Health Perks: Beans in general are rich in protein, fiber, manganese, magnesium, thiamin, phosphorus, iron and phytochemicals. They have 10 percent or more of the daily values for magnesium, iron and potassium. Beans are also high in folate, which is important for brain development (essential for pregnant women) and red blood cell formation. In addition, there is a growing body of evidence that consuming beans reduces your risk of cardiovascular disease. A study in the Journal of the American College of Nutrition<\/em> has reported that eating just a half-cup of beans daily dropped total cholesterol and LDL cholesterol by more than 8 percent. Think about this: A half-cup of oatmeal eaten daily will reduce cholesterol 2 percent to 3 percent. The researchers also found that bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron and copper, and that adults who consume beans have a “reduced systolic blood pressure, lower body weight and a smaller waist circumference.”<\/p>\n

Researchers Clifford W. Beninger and George L. Hosfield, reporting in the Journal of Agricultural and Food Chemistry<\/em>, found that black beans have more antioxidant action than any other bean and more than 10 times more than many popular fruits (e.g., oranges). Why? The researchers believe it might have to do with their color. Black beans are rich in the antioxidant anthocyanin (that’s what gives black beans their color). Additionally, the U.S. Department of Agriculture, which analyzes and ranks antioxidant levels in foods, found that black beans are among the top 20. And researchers from Michigan State University, reporting in the Journal of Nutrition and Cancer<\/em>, found that rats in a controlled study who were fed black beans had a 75 percent reduction in colon cancer compared with the control group.<\/p>\n

Last of all, beans are very low on the glycemic index and in glycemic load, meaning they do not produce strong spikes in blood sugar \u2014 a good thing for those trying to manage blood sugar or their appetite.<\/p>\n

Make sure the beans you eat are not prepared with lard (fat), as they often are in restaurants. Refried beans are typically used as a dip, accompanied by chips and guacamole. They are also often served with burritos and tacos. The term refried is actually misleading because the beans are fried only once, but with more than 240-280 calories per cup (for just the beans), they are not a very good choice. Also, according to researchers reporting in the Journal of Food Science<\/em>, beans that were steamed, soaked or boiled had less antioxidant activity than raw beans, but steaming retained more antioxidants than boiling. And finally, have you ever heard the jingle, “Beans, beans the musical fruit. The more you eat …?” If so, you can take comfort in knowing that, according to researchers writing in Nutrition Today<\/em>, the same bean mechanism that causes gas is also responsible for health benefits. And researchers have also reported that as you begin to eat more beans your body will adapt and you will have less gas over time.<\/p>\n

Zesty Wheat Berry-Black Bean Chili<\/strong><\/p>\n

#Healthy<\/a> recipe courtesy of Eating Well Media Group<\/a>. Copyright 2010.<\/p>\n

Yield: 6 servings, about 1 1\/2 cups each<\/p>\n

Cooking Time: 1 hour<\/p>\n

Ingredients<\/em>
\n2 tablespoons extra-virgin olive oil
\n1 large yellow onion, chopped
\n1 large yellow bell pepper, chopped
\n5 cloves garlic, minced
\n2 teaspoons chili powder
\n1 1\/2 teaspoons ground cumin
\n1 teaspoon dried oregano
\n1\/2 teaspoon salt
\n1\/2 teaspoon freshly ground pepper
\n2 (15-ounce) cans black beans, rinsed
\n2 (14-ounce) cans no-salt-added diced tomatoes, undrained
\n1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
\n2 cups vegetable broth
\n2 teaspoons light brown sugar
\n2 cups Cooked Wheat Berries (recipe follows)
\nJuice of 1 lime
\n1 avocado, diced
\n1\/2 cup chopped fresh cilantro<\/p>\n

Method <\/em>
\nHeat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.<\/div>\n

Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.<\/p>\n

Nutrition Information (per serving ) 386 calories; 11 g fat (1 g saturated); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.<\/p>\n

Tip: Canned chipotle peppers (smoked jalape\u00f1os) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to two weeks in the refrigerator or six months in the freezer.<\/p>\n

Cooked Wheat Berries<\/strong><\/p>\n

Cooking Time: 1 1\/4 hours<\/p>\n

Ingredients <\/em>
\n2 cups hard red winter-wheat berries (see Note)
\n7 cups cold water
\n1 teaspoon salt<\/div>\n

Method<\/em>
\nSort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.<\/p>\n

Bring to a boil over high heat, then reduce heat, cover and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately.<\/p>\n

Makes about 4 1\/2 cups.<\/p>\n

Nutrition Information (per 1\/2 cup): 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium.<\/p>\n

Note: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, 800-827-6836, bakerscatalogue.com, and Bob\u2019s Red Mill, 800-349-2173, bobsredmill.com.<\/p>\n

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad<\/strong><\/p>\n

Healthy Recipe courtesy of SELF magazine<\/a>.<\/p>\n

Yield: Makes 4 servings<\/p>\n

Ingredients<\/em>
\n3 cups (about 3\/4 pound) diced, cooked smoked turkey breast
\n1 (15.5-ounce) can black beans, rinsed and drained
\n1 1\/2 cups fresh corn kernels
\n1 cup cherry tomatoes, halved
\n1 cup diced bell peppers (any color)
\n1\/2 cup finely chopped red onion
\n3 cups arugula<\/p>\n

Dressing
\n1\/2 cup chopped fresh mint (plus leaves for garnish)
\n1 tablespoon finely chopped garlic
\n1\/2 cup tomato juice
\n2 tablespoon fresh lemon juice
\n1 tablespoon sherry (or balsamic) vinegar
\n1 tablespoon olive oil<\/p>\n

Salt and freshly ground pepper to taste<\/p>\n

Method<\/em>
\nCombine turkey, beans, corn, tomatoes, bell peppers and onion in a bowl. Whisk all dressing ingredients in another bowl. Season with salt and pepper. Add dressing to turkey mixture and toss to combine. Divide arugula among 4 plates and top with turkey salad. Garnish with the mint leaves.<\/p>\n

Nutrition Information (per serving): 282 calories; 5.9 g fat (0.5 g saturated); 37.2 g carbs; 8.7 g fiber; 24.3 g protein (analysis provided by SELF).<\/p>","protected":false},"excerpt":{"rendered":"

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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/zh_cn\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts\/3984","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/comments?post=3984"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts\/3984\/revisions"}],"predecessor-version":[{"id":17649,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/posts\/3984\/revisions\/17649"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/media\/7980"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/media?parent=3984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/categories?post=3984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/zh_cn\/wp-json\/wp\/v2\/tags?post=3984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}