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Home , Mexican cuisine, Pupusa, Refried beans

Smart Choice for a Healthy Life Vol. 5, No. 1

Dry Play Major Role in Traditional, Healthy Hispanic Diet

By Judith Rodriguez, PhD, RDN and Doreen Bevans

Hispanics in the consume a fall nutrient among proportionately larger amount of beans (33% Hispanics although more) than the general population.1 Beans are a it is for the non- major source of protein, fiber, iron, manganese, Hispanic black popu- and magnesium in the traditional Hispanic diet. lation.5,6 Increased Research indicates that consumers of dry beans, acculturation is asso- , and had higher intakes of nutrients ciated with decreased and lower glycemic indices than non-consum- and consumption. Terminology Tip 2,3 ers. However, as with other immigrant groups, Dairy Hispanic refers to as acculturation occurs, the diet changes include people from countries Whole is generally consumed, and despite increased intake of and decreased intake that were colonies of some resistance to lower fat , there is of beans. Spain, or Hispaniola. 7,8 increasing acceptance with acculturation. So a general reference Hispanic Diet and Patterns are popular, especially among Mexi- to such would exclude Dietary patterns differ across the Hispanic can Americans. This includes (a countries such as Brazil groups, but there are some similarities. All white ). In the United States, yogurt has in , groups’ traditional diets are a combination been increasing in popularity, especially among which was a colony of of indigenous , influences from Spain younger Hispanics.9 Cheese may be consumed . For some, and other cultural groups that settled in the as a snack with or hot , or Latino is a reference to region. This includes , potatoes, tomatoes, shredded and served over mashed beans or the Latin empire and, peppers, chocolate from the Americas, , other dishes. Dietitians should recommend that as such, would include rice, , , plantains, , coffee, cheeses be made from pasteurized milk. Brazil. For others, and oranges from the Old World.4 Latino is based on the and term , Hispanics had a strong influence from Africa which generally is and Europe, while western areas of South Savory vegetables, such as , peppers, a reference to the America had an Asian influence. Argentina had and are chopped and added to foods or Americas. Hispanic a strong Italian influence; Brazil had German sautéed and used as a seasoning base with or without tomatoes or . Ingredients and Latino are used and Chinese influence. interchangeably such as cilantro, long-leaf , cumin, bay throughout this article. and Beans leaves, olives, and a variety of peppers add to the Latinos consume , , and fish, as well flavor base. Starchy vegetables such as tanier, as different . Black, kidney, navy, and taro, yam, sweet potatoes, ripe or green plantains, CPE pinto beans are popular as are chick peas, pink and green bananas are boiled and included with Accredited beans, lima beans, lentils, and pigeon peas. Provider Various dry beans are used in and other Continued on pg. 2 dishes. Beans provide low cost protein, fiber, and magnesium which may partially account for Earn CPEs at www.BeanInstitute.com why the nutrient is not identified as a short- CDRAND = .5 CPEU

www.beaninstitute.com Spring 2014 1 Dry Beans Play Major Role in Traditional, Healthy Hispanic Diet continued from pg. 1

or in thick stews or . Both tropical Tweet with us Obesity Rates A Concern and temperate weather fruits are popular and about this article Latinos’ higher rates of overweight and obesity are eaten fresh, canned, or in -based bever- at @BeanInstitute, than the non-Hispanic white population is a ages. However, sweetened carbonated and fruit #DBQchat major concern. Latinos are 1.2 times more likely flavored drinks are replacing . to be obese than non-Hispanic whites. Mexi- Find more informa- can American women have among the high- tion about the use Grains est prevalence of overweight or obesity—78% of beans in world Corn or wheat and buns are most versus 60% of non-Hispanic white women. , including commonly consumed by Mexican and Central Similarly, Mexican American children are 1.6 recipes and videos, Americans and rice is more common for 10,11 times more likely to be overweight than non- at www.ciaprochef. Cubans and Puerto Ricans. However, the Hispanic white children. Mexican American com/northarvest popularity of Mexican tortillas and among mainstream Americans has also extended to boys are at particularly high risk for overweight other Latino groups. and obesity (19% obese versus 15% for non- Hispanic whites).14 However, the HHANES Cultural Variations in Meals and Dishes data indicated a variation in levels of overweight Common Mexican and Central American among the various Hispanic groups.15 dishes include with tortillas. For Dry Bean Quarterly is Areas of the Diet Puerto Ricans, the traditional dish is white rice published four times a year That Need Improvement by the Northarvest Bean and red kidney beans, while for Cubans the Growers Association. An traditional dish is white rice and black beans. Identifying total caloric and fat intake are electronic version of this Although some Mexican is associated important elements of nutrition assessment. newsletter, with complete with “being hot,” Puerto Rican and Cuban One suggestion is to determine if, and how references, can be found at cuisine are better described as savory, spicy, or much, added fat is used in the bean dishes and www.beaninstitute.com. highly seasoned. In the United States, due to to provide alternatives. For example: n Editorial Advisory Board the increased exposure and popularity of ethnic If is added, RDNs could recommend Julianne Curran, PhD , each cultural group consumes foods or canola oil. Clifford Hall, PhD from other groups. n If large amounts of fat or oil are used, RDNs Andrea Hutchins, PhD, RD Amy Myrdal Miller, MS, RD Health of Hispanics could recommend decreasing the amount and U.S. Department of Health data indicate that using a small amount of extra virgin Editorial Staff Latinos have among the highest rates of obesity for more flavor with less fat. Ed Stroesser, Managing Editor in the country, and are uninsured at a rate n If oil or fat are used to “refry” mashed Adam Veile, Editor higher than any other group in America. beans, RDNs could recommend using small amounts of water or instead. Please send comments to: Major causes of death among Hispanics include Dry Bean Quarterly cancer, disease, unintentional injuries (acci- n If salt pork, , , , or fatty P.O. Box 237 dents), stroke, chronic liver disease, chronic lower meats are added, RDNs could recommend Jefferson City, MO 65102 respiratory diseases, influenza and pneumonia, adding cubes of lean , lean pork, turkey, [email protected] and nephritis.13 In addition to health disparities or lower fat (e.g. sausage Northarvest Bean Growers between non-Hispanic whites and Hispanics, instead of pork) in small amounts. it is important to compare Hispanic subgroups. Association Counseling Tips 50072 East Lake Seven Road For example, although the prevalence of low Frazee, MN 56544 birth rates for Hispanics is lower than the non- Determine the socio-demographics, cultural ancestry, and level of acculturation of the indi- Tim Courneya, Hispanic white population, it is higher for Puerto Executive Vice President Ricans, as are infant mortality, asthma, and HIV/ vidual. Highlight the cultural role of beans, their potential cost savings, their nutrient contribu- www.beaninstitute.com AIDS. In addition, have higher prevalence levels of diabetes.13 tions, their role in prevention of common chronic diseases, and the assistance they may provide with

2 Dry Bean Quarterly References available on-line at www.BeanInstitute.com weight regulation.16 Provide tips, such as drain- Dry Beans Commonly Consumed (by nationality) ing and rinsing canned beans (to reduce sodium Country Commonly consumed bean(s) Comments by up to 35%), and discuss ways to easily inte- Argentina Fava or red kidney beans* Beans may be used in salads. grate them into the diet. Explain how adding or Belize Red kidney beans** Stewed beans may be made with increasing beans improves the nutritional quality coconut milk and served with either rice of traditional and contemporary recipes. High- or tortillas. Bolivia Black beans* Refer to them as porotos and make light the cost effectiveness of consuming beans black bean chili. as a protein food. Help the client establish goals Brazil Black beans** , a , has black that are based on preferences, values, and level beans and many types of meats and/or sausages. of acculturation. Be sure these are small action Chile A local cranberry bean, Porotos is a dish made with cranberry steps. Use a counseling technique that promotes navy beans* beans. behavior change and empowerment, such as Red kidney beans Refer to them as frijoles. the “Teach back” method.17 For example, after Costa Rica Black beans Black beans and rice, fried together are providing nutrition education/information ask called . Cuba Black beans, chick peas Black beans and white rice are called the client to tell you: Moros y Cristianos, from Moors and n What he or she will do to increase bean intake; Christians. Dominican Red kidney beans Habichuelas con dulce are beans made n Why it is important to do so; Republic as a dessert with raisins, , coconut milk, etc. n How he or she will do it in an easy adaptable Ecuador Many types, including black Refer to them as porotos. way. or kidney Black or red kidney beans A thick corn () may be Five Key Takeaways stuffed with black beans. For Latinos, beans are important culturally, Guatemala Black beans Refried black beans are frijoles volteados. nutritionally, and economically. Some sugges- Many types Have red kidney beans and rice. tions are to: Pinto, black, red kidney, Beans are used in many dishes, intact n chick peas or refried (boiled, mashed), with rice, Add tomato sauce or diced tomatoes, potatoes, tortillas, in stews, soups, mixed dishes , or sweet potatoes to stewed beans. or casseroles. Nicaragua Kidney beans , fried together are n Add more beans than meat in chili dishes called gallo pinto. and traditional starchy soups or stews, such as Panama Pigeon peas Soupy rice with beans, meats and starchy vegetables is called gallo pinto. sancochos. Pigeon peas are called guandu´. n Serve more beans than rice in meals. Paraguay Pinto beans, black, chick peas Pinto beans for bean , also black and chick .* n Omit the meat, or serve a smaller portion, Peru Peruvian (mayocoba or Peruvian beans are similar to pintos. for cost savings and a healthier in a rice, Canary) beans, black beans beans, and meat meal. Puerto Rico Red kidney beans, pigeon Refer to red kidney beans as peas, chick peas, navy beans, habichuelas and black beans as frijoles. n Serve more white beans, which are higher pink beans A matrimonio (a marriage) is a mix of . Pigeon peas are called in iron, especially to persons at risk for iron gandules. deficiency.2 Uruguay Fava, red kidney, pinto beans Beans may be used in salads. Black, kidney or fava The black beans are called caraotas Latinos in the U.S. are culturally persistent and negras and the soup is called sopa de a heterogeneous group that bring and hold on to . traditions, but also adopt—and influence—U.S. Spain Chick peas (garbanzo beans), Fabada is also known as Asturian (white navy beans bean) soup; Potaje de garbanzo is cuisine. The HHANES study concluded that Spanish chick . “Separate estimates of dietary intakes should be made for each Hispanic group” because *Many types of beans are eaten but generally not consumed as commonly as in Central grouping may mask important differences.11 America or other South American countries. **Although Brazil, located in South America, was originally a colony of Portugal and is However, the role of dry beans as an important Portuguese (not Spanish) speaking, it is included in the table due to its high black bean healthy and major contributor consumption. Likewise, Belize, located in was a British colony but has a large population of people of indigenous and Spanish ancestry, as well as predominantly Continued on pg. 4 Spanish speakers who have a large consumption of red beans.

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Dry Beans Play Major Role in Traditional, Healthy Hispanic Diet continued from pg. 3

of nutrients to the diet should be encouraged through the continued and increased consump- Hispanics in the U.S. tion of a variety of beans. Hispanics make up about 17% of the U.S. population (52 million Understanding the socio-demographic factors people). Of this number, 63% are Mexican Americans, 9% are Puerto of the local population served is critical for Ricans, 4% are Cubans, and the remainder is comprised of all other Hispanic nationalities. The majority of Hispanics reside in the culturally appropriate and culturally sensitive southwest (Arizona, California, Colorado, New Mexico, and ), nutrition education and program delivery. the southeast (Florida and Georgia), northeast (New York and New Jersey), and Illinois.12 Recent migration patterns indicate movement Author’s Note: The terms Hispanic and Latino are by Hispanics to non-traditional areas, like Alabama, Arkansas,

used to refer to many groups in the United States. Kentucky, Maryland, Mississippi, North Carolina, South Carolina, The terms generally refer to people in the U.S. with South Dakota, and Tennessee.18 an ancestral heritage of Argentina, Bolivia, Chile, Colombia, Costa Rica, Cuba, the Dominican Repub- lic, Ecuador, El Salvador, Guatemala, Honduras, Mexico, Nicaragua, Panama, Paraguay, Peru, Puerto Rico, Spain, Uruguay, and Venezuela. The terms are used interchangeably throughout this article.12 What Do You Think? About the Authors Our annual reader survey is ready for you. Dr. Judith Rodriguez, PhD, RDN, is chair Please let us know what you think of DBQ of the Department of Nutrition and Dietetics at the University of North Florida. Over the and how we can improve. Go to past thirty years, Dr. Rodriguez has been www.beaninstitute.com/survey. involved in a variety of professional activities. She was named the 2013 UNF Distinguished You could win $100 worth of groceries! Professor and is past president of the Academy of Nutrition and Dietetics. Doreen Bevans, MS, a nutrition student at University of North Florida, assisted with the research for this article. Want more information about dry beans? Like us on Facebook and follow us on Twitter and Pinterest.

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