CrossFit and Paleo: Are Beans good for you?

Why aren’t beans Paleo? A common CrossFit question.

WODMasters: Stiff, Inflexible, Invincible Designs

A lot of boxes put a lot of effort into the importance of nutrition and a lot into the Paleolithic, primal lifestyle.  Good nutrition is important.  A lot of people in CrossFit adhere to The Paleolithic Diet.   Sometimes it makes sense, but sometimes it doesn’t.  There is, for example, a strict list of what is OK to eat and what is not.  Beans are not on the list.  The list is based on what the followers think people ate during the Paleolithic period.  In all likelihood, people probably ate what was available in their environments.  And environments varied a lot.

So, we will be adding a few posts and “how to” videos on The Primal Master Lifestyle.  Here is episode 1, where we demo how to cook refried black beans using a solar-heated cast-iron frying pan.  Black beans good for you despite what some people say.  A single cup of black beans (once they’ve been cooked . . . uncooked they may pass completely in their original, undigested state and provide neither calories nor protein and might give you a stomach ache) will give you 15 g of protein, along with iron, magnesium,  phosphorus and manganese (all natural and direct from the dirt in which they grew) and the B vitamins thiamin and folate, or folic acid.

Recipe for refried black beans (Summer version, Texas style).



1 pound of dried black beans
1 tsp iodized salt
1/2 tsp cumin
1/2 tsp of dried chipotle peppers (available at Pendery’s)

Rinse the beans and remove any rocks, pebbles, sticks etc.  Place the beans in a 4 quart pot.  Cover and place on the dashboard of your car.  Park in the car in an unshaded driveway, out on the street, or in a Walmart parking lot.  Shut the windows and let simmer 6-8 hours.  Open the car and stand away from the heat.  Go home if you are not there being careful to put on the AC or open the windows.

Step 2.  Preheat a cast-iron frying pan on a flat-topped mailbox.  Place about a cup or two of beans on the hot pan and smash with a fork.  Add spices.

Oomah, B., Corbé, A., & Balasubramanian, P. (2010). Antioxidant and Anti-inflammatory Activities of Bean (Phaseolus vulgaris L.) Hulls Journal of Agricultural and Food Chemistry, 58 (14), 8225-8230 DOI: 10.1021/jf1011193

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