Beans Give You Fiber, Protein and Anti-Oxidants All In One
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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.
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!
