We always hear: “Eat your greens”, but it’s time we start talking about “eating your beans”.
Why choose beans?
Beans are nutrient powerhouses!
Rich with protein, fiber, complex carbohydrates, iron, zinc, calcium, selenium and folate
High in antioxidants, beans have been boasted for their help in preventing heart disease and cancer.
Cheap Cheap Cheap!
If you’re looking for an economical way to eat healthy, beans are the answer.
The Dee-lish Factor
The combinations and ways to prepare beans are endless. Hot soups, cold salads, dips, stews and more.
Why Beans Make You Toot
Beans contain long sugar chains called oligosaccharides, which are difficult to breakdown because we’re missing an enzyme required for proper digestion. When the beans get to the colon bacteria ferment these sugars, producing gas in the process. Beans also contain phytic acid, which can interfere with proper digestion and strip your body of minerals.
5 Ways To Take the Bang out of Beans
- Soak in warm water for at least 24hrs (48 is better), replacing the water at least twice (most effective at 140 F). This will start the germination process and release enzymes that begin the breakdown process of the complex sugars. It will help reduce the phytic acid content, increasing their digestibility and nutrient absorption. After soaking, rinse beans well.
- Cook long and slow. Cooking beans for long lengths of time gives them time to break down those hard to digest, discomfort causing, fibres.
- Serve them with a fermented food. As fermented foods contain natural probiotics and good gut bacteria, they will aid in digestion and may decrease flatulent (hehe) discomfort. A scoop of sauerkraut, some kimchi, or a drizzle of kefir will do the trick.
- Soak and cook with seaweed. Seaweeds contain enzymes that help break down oligosaccharide chains. A 1” chunk of kombu seaweed is an excellent choice.
- Combine them with the right foods. A couple of key tips: stay away from adding another protein to your meal like meat or cheese, these will make your digestion sluggish. Combining your beans with some yummy spices like cumin, coriander, fennel, turmeric, and ginger, will help increase their nutrient content. And serving beans in some kind of broth will help soften the fiber.