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Little Cannellinis Dish Out Big Benefits
eans are a big part of my weekly diet, for many reasons. But there was a time when I could barely imagine eating them, thanks to the canned, overly sweet baked beans that I choked down as a child. What really did me in was the fatty glob of pork, tucked amidst the gooey beans, that sometimes found its way onto my plate. What brought me back to beans, however, was my daughter, who became a vegetarian at 12. Concerned about the nutritional needs of her growing body, I looked for alternative sources of protein, vitamins, iron, and more — sources the whole family could enjoy. All roads pointed to beans. Though empty-nesters now, my husband and I continue to enjoy beans. In fact, we probably eat more beans than ever, now that we’ve cut back on meat and are keeping closer tabs on our hearts, weight and fiber intake. Nutrition reasons aside, we like beans because they’re economical, convenient and planetfriendly (1 pound of beans requires less than 500 gallons of water to produce; whereas 1 pound of meat requires over 1800 gallons). Cannellini beans, sometimes called “white kidney beans,” are an all-time favorite, from their taste to their texture to how wonderfully
they absorb flavors. Similar to many beans, a half cup of cannellini beans serves up 7 grams of protein, 4 grams of fiber, scant fat, and about 10 percent of our daily iron needs. Although the protein in cannellini beans is incomplete — like most plant-based proteins — it simply needs to be combined with a complementary protein to reap the full benefits of this powerhouse nutrient. No worries, however, about pairing proteins at the same meal; just having another plant protein — such as nuts, grains, or pasta — at some point during the day will do the trick. Cannellini beans are super good for hearts. One, they rock with cholesterol-lowering fiber; two, they’re chock full of folate, a B vitamin that effectively lowers levels of an amino acid in the bloodstream associated with greater risk of heart disease and stroke; three, they’re low in fat and calories (only 100 per half cup); and four, they’re loaded with heart-protecting antioxidants. Another reason to chow down the cannellinis? They boast a remarkable amount of molybdenum, a trace mineral that helps to detoxify sulfites (preservatives found in prepared foods and wine), which can sometimes cause headaches. Some wine and cannellini pâté, anyone?
Nutrition-wise, canned beans and dried beans are about equal. But if you prefer the convenience of canned over dried beans, look for canned beans labeled “Low Salt” or “Low Sodium.” Before using in any recipe, drain and rinse the beans thoroughly to remove excess sodium.
Cannellini Bean Chili with Turkey 1 tablespoon olive oil 1 medium onion, chopped 2 medium poblano peppers, seeded and diced 1 jalapeno chile (ribs and seeds removed for less heat, if desired), minced 2 garlic cloves, minced 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1 teaspoon dried oregano 1/4 teaspoon hot pepper flakes, more to taste 2 (15.5-ounce) cans cannellini beans, preferably low-sodium, drained and rinsed 3 cups low-sodium chicken broth 2 cups cooked, shredded or diced turkey (optional) juice of 1 lime salt and pepper, to taste Garnishes, such as grated cheese, fresh cilantro, plain Greek yogurt Heat the oil in large pot over moderate heat. Add the onion,
poblano, and jalapeno; cook, stirring occasionally, until the vegetables are soft, about eight minutes. Add the garlic, cumin, coriander, oregano, and hot pepper flakes; cook, stirring, until fragrant, about 30 seconds. Add the cannellini beans, broth, and cooked turkey (if using). Bring to a boil, while mashing some of the beans against the side of the pan to release starch. Reduce heat to medium and simmer, partially covered, until thickened, about 10 minutes. Stir in lime juice and more broth, if needed. Season with salt and pepper; garnish as desired. Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.
Paleo for Type 2 Diabetes? Proceed With Caution By Deborah Jeanne Sergeant
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ietary changes to manage Type 2 diabetes may seem confusing and hard to handle. Following a well-known and publicized paleo diet may seem an easier way to manage the disease. Paleo emphasizes meat, whole fruits and vegetables and tree nuts, eschewing dairy, processed foods, sugar, juice, alcohol, caffeine and grains. Research from City of Hope National Medical Center, a nonprofit clinical research center in California, focused on the effects of paleo diet on Type 2 diabetics. While some patients lost weight while eating paleo, some of the foods banned by the plan may cause deficiencies. Local experts agreed. Justin Draper, certified personal trainer and owner of Jada Blitz Training, Inc. in Williamsville, said that in general — not specific to diabetics — paleo is a healthful way to eat. “I’ve seen people get great results. You can reduce caloric intake and focus on whole food, which your body can easily digest better.” Since paleo restricts grains, that could help diabetics, who need to cut back on high glycemic index foods that cause blood sugar to spike. Page 14
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Jane Giambrone, certified diabetes educator and clinical diabetes care manager in Rochester, agrees that “eliminating processed foods, refined grains and refined sugars may improve blood sugar levels.” She added that research among those who follow the paleo diet indicates a moderate to significant decline in blood sugar, depending upon the study. Other positive effects of effective dietary changes can include weight loss in about three months and improved insulin resistance. “That helps control blood sugar and also helps with reducing cancer and heart disease risk per physician Raynald Samoa, an endocrinologist and assistant professor of medicine at City of Hope,” Giambrone said. Paleo comes with some drawbacks. Though more and more foods are labeled as “paleo-friendly” and followers can download apps to help them decide if foods fit the plan, it is highly restrictive. Many people would find this difficult to follow long-term. The narrowness of paleo diet may make it harder to eat enough natural sources of calcium since
dairy’s off the menu. The only exception is heavy cream and butter. Animal fat is also fine. All of these contain high levels of saturated fat, which the American Heart Association associates with raised LDL cholesterol levels in the blood, increasing the risk of heart disease and stroke. Paleo also forbids numerous foods rich in nutrients, such as cereal grains and legumes such as soy, peanuts, kidney beans, pinto beans, navy beans, split peas and blackeyed peas. For people on a budget, the paleo diet may be more difficult to follow since many of its permissible foods
IN GOOD HEALTH – Buffalo & WNY’s Healthcare Newspaper • November 2017
are expensive, such as wild-caught salmon, coconut oil, more costly pasture-raised meat, and organic foods. “Everyone is different and what may be right for one person, may not be right for another person,” Giambrone said. “I do believe this may be an ideal option for some. With any diabetes meal plan it is important that the food plan is individualized. “It’s best to talk with a primary care physician to see if this is a meal plan worth trying if you have diabetes.”