Bean soaking
Dried Beans/Lentils of Choice
Legumes are a controversial topic in the field of nutrition. Many countries have diets rich in beans and lentils and do great. At the same time, some nutrition experts argue that legumes may not be healthy for human consumption leading to many of the health issues we face today, especially gut-health-related problems. As with many subjects in nutrition, this issue is debatable. However, what is most important is recognizing that you are unique, with specific needs and preferences.
Preparation
Antinutrients are plant compounds that function as a part of a plant's chemical defense mechanism. These defenses help the plant avoid being attacked or consumed by animals or humans. In beans, the antinutrients are primarily phytates and lectins.
The key to safely enjoying foods that contain antinutrients is proper preparation. Soaking, sprouting, steaming, sautéing, and fermenting certain foods can significantly reduce their antinutrient content while enhancing the absorption of beneficial nutrients in the body.
Soak and boil are effective methods to lower the antinutrient levels in beans. If you enjoy eating beans, consider adding an extra step to your preparation to ensure you can enjoy them comfortably.
So, how should you prepare your beans?
Soak your beans for 24 hours in water with a tablespoon of white vinegar or any vinegar. This step creates a slightly acidic environment that helps the growth of bacteria that help break down phytates. Since phytates and lectins are water-soluble, you'll notice the soaking water changing color after a few hours. Be sure to replace the water several times during the 24 hours. You only need to add vinegar the first time you change the water.
After soaking for 24 hours, you can pressure-cook the beans for 40 minutes. Now your beans are ready to be eaten or used in various dishes.
Similarly, prepping lentils in this way can aid digestion, though it may depend on personal preferences. I prefer to soak my lentils for 4-6 hours before cooking them.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana