Chicago-based registered dietitian nutritionist Sylvia Klinger stresses the importance of beans as a key source of nutrients in Latin American diets and beyond. Beans, available in several varieties, are rich in protein, copper, magnesium and fiber.
In his interview for Medical Xpress Klinger highlights that, although quantities vary, all types of beans provide excellent nutrition, regardless of country or culture. Black beans, for example, contain more magnesium (70 mg per 100 grams) than other varieties, while red beans stand out in their iron content (144 mg per 100 grams). Pinto beans, for their part, are an excellent source of fiber, with 9 grams per 100 grams cooked.
U.S. dietary guidelines recommend that women consume 5 to 6.5 ounces of protein per day.and men a little more. Within those recommendations, a quarter-cup serving of cooked beans is equivalent to one ounce of cooked meat, making beans a healthy and accessible alternative to animal-based proteins.
The American Heart Association also suggests prioritizing plant-based proteins, such as beans, for their cardiovascular health benefits.
One of the challenges when cooking beans, according to Klinger, lies in avoiding harmful ingredients. Traditional refried bean recipes, for example, often use lard, which is high in saturated fat.
For those looking for a healthier alternative, Klinger suggests replacing it with vegetable oils such as canola, corn or avocado. Additionally, canned beans, which can contain high levels of sodium, can be rinsed to reduce the salt content by more than 40%.
Rice is also very nutritious
Rice, another staple food in many Latin American cultures, also deserves attention. Klinger notes that white rice is the most common, although brown rice offers more nutrients, such as fiber, and is a whole grain.
Federal dietary guidelines in the United States recommend that at least half of the grains consumed daily be whole grains, and brown rice meets this criteria, although white rice in the US is often fortified with vitamins.
The combination of rice and beans provides a “complete protein,” meaning all the essential amino acids the body needs. Klinger praises this combination and considers it fundamental in many cultures, especially in Latin America.
In fact, a study carried out in Costa Rica in 2011, published in the American Journal of Clinical Nutritionsuggested that increasing the proportion of beans and rice in the diet could reduce the risk of developing type 2 diabetes.
However, changing traditional eating habits is not always easy. According to Klinger, cultural preferences play an important role. For example, Switching from white rice to brown rice can be difficult for many people as the taste and texture are different.
Klinger compares this resistance to the idea of changing the bun on a hamburger in the United States: although it is a healthier option, many are not willing to make the change.
For those who don’t want to switch completely to brown rice, Klinger recommends making sure to consume whole grains at other times of the day. This can be easily achieved by including whole grains at breakfast, for example.
Additionally, she suggests increasing the amount of vegetables in rice and bean dishes to add additional fiber and nutrients. “Mexicans often make it with tomatoes,” explains Klinger, recommending doubling the amount of this vegetable or adding carrots, peas or corn to improve the nutritional value of the dish.
Although traditional rice and bean recipes often include large amounts of oil and salt, Klinger emphasizes the importance of using these ingredients in moderation.
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