subject: Black Beans: Low Glycemic Powerhouse [print this page] Black beans (aka turtle beans) are an excellent carbohydrate and protein source for those pursuing a diet based on low glycemic index foods. In this article we discuss the nutritional value of black beans, along with glycemic impact, preparation and cooking tips, and a few useful recipes.
Black beans are a popular and common food staple in the Americas and other regions of the world. This type of bean is but one of many varieties of a single legume species (Phaseolus vulgaris), which also includes the ubiquitous kidney and pinto beans (among others).
The black bean is a particularly popular part of many Mexican and Caribbean dishes. Properly prepared, this healthy food is readily digested and can form an ideal staple in a healthy diet.
Nutrition
Black beans provide high quality protein, carbohydrates, dietary fiber, and a multitude of vitamins and minerals. About 1/3 cup of these legumes will provide about 23 grams of available carbohydrate with a glycemic load of only about 5. Dry black beans double or more in volume after cooking, so on average 1 cup will yield about 2 to 2 1/2 cups of cooked beans.
Washing and Soaking the Beans
Dry beans should always be thoroughly rinsed in cool running water, and then properly soaked prior to cooking to reduce levels of phytates and other counterproductive anti-nutrients commonly found in the "raw" product.
The U.S. Food and Drug Administration (FDA) recommend an initial soak of dry beans of at least 5 hours in water. For black beans, overnight soaking at room temperature is preferable. Soaked beans can be safely kept in the refrigerator for an extra day if necessary.
Here is my favorite soaking technique for black beans (works for all varieties of dry beans). First, be sure and rinse the dry beans thoroughly in colander under cool running water. Place the beans in a pot or bowl that will allow you to cover the beans with about two inches of water.
Allow the beans to soak at room temperature overnight, ideally for 24 hrs. After soaking is completed, discard the soak water, and rinse the beans again (in a colander) under cool running water. The beans are now ready for cooking.
Cooking Black Beans
This is my basic recipe for cooking black beans. Place the soaked and rinsed beans into a large pot or Dutch oven. Cover with 3-4 cups fresh water for each cup of beans. Add 1 Tablespoon olive oil (optional). Bring to a full boil for about 2 minutes. Simmer partially uncovered until the beans reach desired consistency (usually 45 minutes to an hour).
Add water as needed to keep beans covered with liquid, and test frequently for proper tenderness after the 1st half-hour of cooking. Add salt (and other seasonings) only after beans have reached desired tenderness. Salt/seasonings can impede proper cooking. Once cooked, the beans can be quickly made into soup, dipo, or a side dish.
Serve and enjoy black beans often. Many vegetarians and those who follow a low glycemic dietary regime regularly incorporate one or two 1/2 cup servings of beans per day into their diets.
