Eating Black Beans
Today for lunch I had black bean soup and an orange.
I felt very, very good for the rest of the afternoon. You know, that feeling you get when you just feel really healthy? That’s how I felt. I didn’t feel over-full, bloated, hungry. I didn’t crave sugar and I was getting some good vibes from my stomach.
I noticed this effect of beans almost ten years ago when I lived in Portugal. I learned how to make some killer black beans from a Venezuelan lady and I made them frequently. I liked them so much not only because they were good, but because I could go for hours with lots of energy and not feel hungry or bogged down.
Why do I think a good bowl of beans makes me feel so good? My theory is that the two most important components of beans in this regard are the very high fiber content and their relatively low glycemic index (GI), while packing a large amount of energy in their little skins. This is such a good combination because fiber treats the whole digestive system right as it lowers the rate at which sugar enters the bloodstream. Thus, beans are little time-release energy capsules that reduce sugar cravings, provide long-lasting energy, and reduce total calorie consumption in the long run. All this makes them heart healthy (and brain healthy and kidney healthy and…everything else).
Not to mention beans’ quality protein content, their antioxidants, and their iron, folate, magnesium, thiamin, and manganese. So beans are a very good base to a meal. I try to eat them whenever I can. I prefer home-cooked dry beans even though they require more work than canned. I think the lower salt content in home-cooked beans is partly why I like them more. They taste better and I never feel bloated at all.
I found a website with in-depth instructions on preparing dry beans. Once you know how to cook beans it becomes a simple process, although it does require planning ahead because of the cooking time involved.
How to make Venezuelan Black Beans:
- 1 medium onion, chopped
- 2 garlic cloves, crushed
- 1 medium red pepper (or orange or yellow) chopped
- 2 Tbsp cooking oil
- 2 12-oz cans of black beans (or 24 oz home-cooked beans)
- Salt to taste (for home-cooked beans)
- 1 1/2 cups rice, cooked
Saute the onion, red pepper and oil together in a saucepan on medium heat until just cooked through, about five minutes. Add the crushed garlic and let it saute for a minute or two. Add the black beans and salt if needed. Canned beans won’t require salt. Simmer the beans for 10 minutes on medium-low heat and serve over cooked rice.