Black Beans are the Heart of Miami

Laura Pariseau/Contributing Writer

Black beans offer a wealth of nutrients such as fiber, plant chemicals known as flavonoids, folate and a significant amount of protein.

Fiber is important for a variety of reasons. The USDA recommends 25-30 grams of fiber per day, but most people get only 12 grams per day. There are two main types of fiber: soluble and insoluble. Soluble fiber controls blood sugar, prevents the absorption of fat from the digestive tract and fuels the gut’s beneficial bacteria to improve immune function. Insoluble fiber helps you feel full longer and allows for the smooth elimination of waste.  It’s easy to get the fiber you need by adding black beans to your diet since a one-half cup of  canned black beans contains 6 grams of fiber.

In addition to fiber, black beans are loaded with the B Vitamin, Folate, associated with the prevention of heart disease, neurology defects in developing babies and some form of cancers. Black beans also contain seven grams of protein per serving, but it’s important to understand that proteins from plant sources only provide a few of the essential amino acids. Whether you want to go full on vegan, vegetarian or would like to add an occasional meatless meal to your menu, you’ll want to pair beans with a whole grain such as brown rice. This pairing will give you all the proteins you need to stay healthy.

Aside from numerous health benefits, black beans are a source of cultural pride. From Cuba to Brazil frijoles negros are found on the stove-tops and tables of many Latin homes- making it a delicious staple in our diverse Miami community. Students longing for the taste of home can pop over to Pollo Tropical in the Graham Center for a quick fix. If you’re on a budget and strapped for time, canned black beans are available at any supermarket and can be popped into a dorm room microwave for a fast, hot meal.

For those moments when that sweet tooth just can’t be satisfied, here is a recipe for Black Bean Brownies. They have all the fudgy richness that you expect from a brownie with all the nutrients and health benefits found in black beans. Black beans will keep you performing your best for many years to come.