Dropped into a salad, pureed into soup, or rolled into your favorite burrito, the black bean adds more than just protein and fiber to your plate. Research shows that black beans are a good source of compounds that inhibit the growth of tumors.
The secret of their anticancer success is anthocyanidins, the rich phenolic substances that give black beans their color and are also found in berries. According to a study in Food Chemistry, black beans are uniquely rich in the anthocyanidins delphinidin, petunidin, and malvidin. Research is just beginning to identify how the body uses each, but delphinidin is already known to interrupt the formation of new blood vessels in tumors, starving cancer to death. It is, in fact, their specific phytochemical content that distinguishes one bean from another, each having a phenolic profile that serves as a kind of chemical fingerprint. The anthocyanidins in black beans naturally occur in a form that confers the additional benefit of moderating blood sugar levels.
Between the Beans: The Difference that Flavonoids Make
Black Bean
Flavonoid(s)
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delphinidin
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petunidin
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malvidin
Effects
Pinto Bean
Flavonoid(s)
Effects
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lowers cholesterol
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reduces risk of heart disease
Dark Red Kidney Bean
Flavonoid(s)
Effects
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lowers cholesterol
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reduces risk of heart disease
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antioxidant
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anticancer
Light Red Kidney Bean
Flavonoid(s)
Effects
Black Bean Salsa
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Servings: 4-6
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Total Time: 15 minutes
Black bean salsa is a simple and refreshing accompaniment to a variety of main courses and makes an excellent snack on its own. Perfect for the warmer months, it requires no cooking.
Ingredients
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2 15-oz cans black beans, drained and rinsed
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1 med. red onion, chopped
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1 orange, peeled, sectioned and coarsely chopped
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1 tomato, seeded and chopped
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1 green chile pepper, diced
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2 tbsp. fresh lime juice
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1 tsp. fresh ginger, grated
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2 tbsp. fresh cilantro, chopped
Directions
Combine beans, onion, orange, tomato, chile pepper, lime juice, and ginger in a large bowl and toss until well mixed. For best flavor, refrigerate for a few hours or overnight. Just before serving, add chopped fresh cilantro.
