How to get the most from your beans

Beans and other legumes such as peas and lentils are a fantastic food source due to their high protein content and exceptional micro nutrient content (magnesium, iron, potassium, phosphorus, B vitamins and more). They also contain a high amount of soluble and insoluble fibre which is incredibly important for the digestive tract, but also cardiovascular health as fibre binds cholesterol as it is excreted through the bowls.

Legumes play a very big yet inexpensive roll in a healthy nourishing diet. 

Yet why do many people struggle to digest them?

If we take a look back in history we would see that beans and legumes have been consumed for thousand of years and played a significant role in disease perfection. Preparation methods were much slower - traditionally beans have been used in slow food preparation methods such as fermentation, soaking and sprouting, yet we eat ours straight out of a pre prepared can and wonder why they give us gas .

Oligosaccharides

Oligosaccharides are large complex sugars found in hard beans. Unfortunately humans (all mammals) do not produce the enzyme (alpha-galactosidase) required to break down these sugars. If you have ever experienced bloating, excessive gas or any other discomfort after eating beans this is why! When beans aren’t prepared correctly oligosaccharides reach the large intestine largely intact and cause the fermentation process to produce carbon dioxide and methane gasses. 

Not only is slow preparation important for digestion but also nutrient absorption - you don’t want to experience all that gas and discomfort for nothing do you?

Phytic acid 

Beans and legumes contain phytic acid which is an anti-nutrient, meaning it can inhibit your bodies absorption of some nutrients. Thankfully a little soaking can promote the release of phytase, the enzymes required for breakdown, along with gentle slow cooking we can help to denature phytic acid. 

The Process (the digestion of beans starts here!)  

Step 1 

Rinse your beans - pick out any shrivelled, cracked beans or non-bean items such as stones or debris.

Step 2

Place beans into a large container or jar. Cover with warm water (water should be a few inches above the beans). Keep in mind that beans will expand to over double their size, so allow for this. 

Remove any shell or debris that floats.

Step 3

Soak beans for a minimum of 8 hours, over night or longer. The longer they are soaked the easier they are to digest. 

Step 4

Discard the soaking water (this now contains those pesky phytic acid and oligosaccharides) and rinse your beans throughly. 

Step 5

Place the beans in a large saucepan and cover with water. Cook over medium heat until beans are tender - cooking time will vary depending on the type/size of  bean and soaking time. Roughly beans will take between 20-40minutes. 

Pro-tip

Cook your beans in a slow cooker. The slower the cooking process the better. I soak my beans over night then rinse them and put them in my slow cooker in the morning. Turn them on low and they are perfectly cooked when I get home from work every single time! Not to mention the increased digestibility for your tummy. 

Extra Info  

• Water between 30-50C is the optimal temperature for rehydrating beans.

• Well hydrated beans allow endogenous enzymes to move throughout the entire bean.

• Soft, neutral to slightly alkaline water is best - add lemon juice or vinegar to the water.

• Consuming legumes in a well balanced meal with fresh and fermented vegetables can enhance mineral absorption .

• 32°C is the optimal temperature for phytase active (so warm your water before soaking).