Beans, beans, the magical fruit. The more you eat, the more you … can cut down on dangerous, chronic low-grade inflammation.
Researchers at Illinois Institute of Technology recently discovered just how much black beans can help lower inflammation in a remarkable trial.
They gave roughly two dozen people with prediabetes a three-month supply of canned beans. The directions were simple: incorporate one cup of black beans into your diet, every single day for 12 weeks. (In a control group, participants ate white rice instead).
Some people mixed their beans into soups, others topped their salads with black beans. Each person in the bean-eating group just had to ensure they were eating a cup per day.
It’s something that people living in the longevity Blue Zones around the world already do automatically, through force of habit. With this study, there’s fresh evidence that their technique can help anybody who is at risk of developing chronic diseases improve their health and longevity.
Black beans owe their dark, deep hue to plant chemicals that may also help fend off inflammation
Beans have plant chemicals in them that are anti-inflammatory.
Getty Images/iStockphoto
In this small study, eating black beans had a big impact on people’s levels of a protein called interleukin-6 (IL-6) which is a key marker of inflammation. During the course of the study, black bean eaters reduced their average IL-6 levels from 2.57 picograms per milliliter to 1.88, a significant decrease.
Lead researcher Indika Edirisinghe, a professor of food science and nutrition at IIT, says he suspects a big part of the reason why black beans are so great at lowering chronic, low-grade inflammation has to do with the chemicals that give them their rich, deep black coloring.
“They have something called polyphenolic compounds,” Edirisinghe told Business Insider. “The polyphenolic compounds are bioactive, and they have antioxidant and anti-inflammatory activity.”
Related stories
Business Insider tells the innovative stories you want to know
Business Insider tells the innovative stories you want to know
Just in case participants were stumped on how to start incorporating more black beans into each day, they were given a lifeline: Edirisinghe and his team offered participants several mouthwatering bean recipes, including one for black bean brownies, a chicken and black bean chili, a bean “caviar” snack dip, and a colorful bean salad in a jar.
“There’s no rocket science,” Edirisinghe said. “It’s very simple, and there’s a great opportunity here to become healthy.”
Here are 4 of the easy — and tasty — black bean recipes patients used during the studyTaco salad in a jar
A nutritious rainbow.
Courtesy of Indika Edirisinghe
Ingredients:
1 15-oz. can of black beans, rinsed and warmed up1 lb. ground turkey2 cups of frozen corn, thawed and warmed up1 head of romaine, chopped1 cup of shredded pepperjack cheese1 cup of diced tomatoes1 tbsp. taco seasoning2 tbsp. extra virgin olive oilSalt
Directions:
In a large skillet, heat the olive oil over medium-high heatAdd the turkey and season with taco seasoning and saltCook the turkey, breaking it up with a spoon or spatula, until it is golden and cooked through, about eight to 10 minutes. Then set it aside for five minutes to let it cool.Using six mason jars, layer the turkey, then black beans, corn, romaine, cheese, and tomatoesRefrigerate until ready to eat. (Makes a great lunch!)Black bean brownies
Yes, you can even use black beans to make brownies.
Nataliya Arzamasova/Getty Images
Ingredients:
1 15-oz. can of black beans, drained and rinsed1/2 cup of oats1/2 tsp. baking powder2 tbsp. cacao powder1/4 tsp. salt1/2 cup maple syrup1/4 cup coconut oil2 tsp. vanilla extract1/3 cup chocolate chips, plus extra for topping
Directions:
Preheat your oven to 350FCombine all the ingredients except the chocolate chips in a food processor, and blend until very smooth. (If you don’t have a food processor, a blender can work, but the consistency won’t be as smooth.)Stir in the chipsPour into a well greased 8×8 panSprinkle extra chips on top, if you likeCook brownies for 15 to 18 minutesLet cool for at least 10 minutes before cuttingIf they still look somewhat undercooked, put them in the fridge for an hour to firm upChicken, quinoa, and black bean chili verde
Chicken, quinoa, and black beans combine for a delicious chili.
Courtesy of Indika Edirisinghe
Ingredients:
1 15-oz. can of black beans, rinsed1 rotisserie chicken, shredded6 cups of chicken broth1 cup of quinoa1 16-oz. jar of salsa verde3 cloves of garlic, minced1 large onion, diced1 tbsp. of canola oil1 tbsp. of ground cuminSaltSour cream and cilantro, for serving
Directions:
In a large pot over medium heat, heat up the oilCook the onion and garlic until tender, about six minutesAdd the cumin, and season with saltAdd the beans, chicken, and salsa verde and stir until combinedAdd 5 cups of the chicken broth and quinoa and bring to a boilReduce the heat and let it simmer until the quinoa is tender, about 20 minutesIf the quinoa absorbs most of the liquid, add the extra cup of chicken brothServe with sour cream and cilantroCowboy caviar
Cowboy caviar, with black beans.
Courtesy of Indika Edirisinghe
Ingredients:
1 cup of black beans1 cup of corn1 cup of cherry tomatoes, quartered1 small red onion, finely chopped2 orange bell peppers, chopped1 avocado, chopped1 tsp. salt1/2 tsp. cumin1/3 cup of lime juice1/3 cups of extra virgin olive oil3 tbsp. of chopped fresh cilantro1 tbsp. of hot sauceTortilla chips for serving
Directions:
In a small bowl, combine the olive oil, lime juice, cilantro, hot sauce, cumin, and saltIn a large bowl, combing the remaining ingredients, except the chipsPour the dressing from the small bowl into the large bowl and toss until well combinedServe it up with the chips