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Beans Give You Fiber, Protein & Anti-Oxidants All In One | Amoils.com

Added April 27, 2012, Under: Nutrition

It is easy to forget to use beans in your diet even though they are such a miracle food. Try to include them at least twice a week for maximum health benefits and, if you concerned about possible flatulence (as many people are), then just add half a teaspoon of ground ginger to prevent any gassy problem or you can take a Beano tablet before eating beans.

Still worried about gas?

Once you understand the cause of gas, it’s fairly easy to remedy. Beans contain a sugar called oligosaccharide and we lack the enzyme required to break the sugar down. When the sugar arrives in your lower intestinal tract intact, it ferments, creating a build up of gas. Beano contains an enzyme which breaks down oligosaccharide, thus eliminating the creation of gas. You will also avoid the problem of gas if you cook your own beans rather than using canned. Healthier too. When you soak your beans at home, this allows the sugar to leach out. But take care to change the soaking water every so often so that the sugar does not get re-absorbed. Then cook the beans slowly and you can even add the spice asafoetida or Kombu (which is a kelp). Rinse the beans after you have cooked them as well (also always rinse canned beans several times before serving) and voilà!  No more gas.

The health benefits of beans

Taken with probiotics, beans will soon improve your gut and intestine health. For example, Cubans dress their black bean soup with sour cream, Indians do it with yogurt raita while Mexicans put cheese and sour cream on their bean burritos. The bacteria that can help digest bean may also need to be re-established in your gut. If you are not used to eating beans, it helps to start slowly, with a small quantity regularly. It may also help to eat food with active bacteria to help establish healthy bacteria colonies so you can digest beans. Yogurt and keifer are good and fermented vegetables such as sauerkraut might be even better because the bacteria are better at digesting plants. Having such good bacteria also helps you get more nutrients from beans in your diet too.

Here is everything you need to know about the different varieties of beans and how long to soak and cook them.

Alternatively, bring to a boil, turn off, soak for an hour, then rinse. This method cuts cooking time substantially. What could be easier.

BEAN COOKING CHART

Dried beans double in volume and weight after soaking and cooking (two exceptions are soy beans and chick peas which triple in volume). One cup (8 ounces) dried beans equals 2 to 2 1/2 cups (1 to 1 1/4 pounds) soaked and cooked.

Type Soaking
(Hours)
Cooking Pressure Cooker
(Soaked Beans)
Pressure Cooker
(Unsoaked Beans)
Adzuki Beans 4 1 hour 15 minutes 20 minutes
Black Beans 4 1 1/2 hours 15 minutes 20 minutes
Black-eyed Peas - 45 min. to 1 hour - 10 minutes
Lima Beans 4 1 to 1 1/2 hours 20 minutes 25 – 30 minutes
Cannelloni Beans 4 1 to 1 1/2 hours 15 minutes 20 minutes
Dals - 30 minutes - 8 minutes
Fava (Broad Beans) 12 3 hours 40 minutes 1 hour
Ful Nabed (Broad Beans) 12 3 hours 40 minutes 1 hour
Great Northern Beans 4 1 hour 20 minutes 25 minutes
Brown Lentils - 35 minutes - 12 minutes
Green Lentils - 40 minutes - 12 minutes
Red Lentils - 30 minutes - 8 minutes
Mung Beans 4 45 min. to 1 hour - -
Split Peas - 30 minutes - 10 minutes
Whole Peas 4 40 minutes 15 minutes 20 minutes
Pigeon Peas - 30 minutes - 10 minutes
Pink, Calico, Red Mexican Beans 4 1 hour 20 minutes 25 minutes
Pinto Beans 4 1 to 1 1/2 hours 20 minutes 25 minutes
Red Kidney Beans 4 1 hour 20 minutes 25 minutes
White Kidney Beans
(Cannelloni)
4 1 hour 20 minutes 25 minutes
Small White (Navy) Beans 4 2 hours 25 minutes 30 minutes
Soybeans 12 3 to 3 1/2 hours 30 minutes 35 minutes

And there is all this goodness too

  • Beans lower cholesterol, regulate blood sugar and insulin production.
  • Beans protect against cancer as the phytochemicals found in beans have been shown to protect cells from cancerous activity by slowing down tumor growth and inhibiting further growth of cancer cells.
  • Studies show that beans actively reduce the risk of heart disease, type 2 diabetes, high blood pressure and colon cancer.
  • Beans are rich in antioxidants especially red beans, red kidney beans and pinto beans.
  • Beans contain fiber, protein and iron.
  • They also contain trypotophan which is known as a mood enhancer while helping to counteract insomnia and regulate the appetite.
  • The majority of beans are high in potassium, magnesium, vitamins B1 and B2 and that all important but often forgotten vitamin K.

No more excuses now!

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