How To Soak Beans: Benefits And Rules

Содержание

1 Why do you need to soak Beans before cooking?2 What antinutrients are contained in Beans?3 How to soak Beans?

Why and how you need to soak Beans…

Why you need to soak Beans before cooking. What antinutrients they contain. The soaking method.

As a child, I ate beans and peas very rarely, simply because my mom didn’t cook them very often. But I still remember one dish with peas very well — soup with smoked ribs. Unfortunately, though, not because of the taste. But because of the property that Beans and peas usually have. I think everyone understood what I’m talking about.

Now I eat Beans and peas quite often. And having introduced these products into my diet, I tried to learn as much as possible about them.

It turns out that Beans need to be soaked before cooking, as our ancestors did, who never consumed them without prior preparation.

This not only shortens their cooking time, but also improves absorption and also destroys the antinutrients that interfere with the absorption of minerals.

Why do you need to soak Beans before cooking?

Our ancestors, living many years ago, always prepared Beans, grains, seeds, nuts, and cereals before consumption.

The usual methods were soaking in water or fermentation. Everything changed in the age of industrialization, where we no longer pay attention and do not think about how food is absorbed in our body.

As a result, we suffer from all kinds of gastrointestinal problems and diseases, autoimmune diseases, deficiency conditions, and chronic diseases such as diabetes, arthritis, osteoporosis.

Nature, as they say, is not foolish. It provided Beans with a special defensive weapon — antinutrients, which can be isolated in the bran coating or skin of Beans. It is for this reason that I do not consider consuming bran a useful activity.

These antinutrients are needed by Beans, to protect themselves from being eaten by animals, from bacteria and fungi.

These substances begin to naturally break down upon falling into the soil and sprouting, when the environment they enter becomes warm, moist, and acidic in its pH.

Soaking imitates the sprouting environment, neutralizing antinutrients, activating special enzymes, and increases the availability of vitamins and minerals contained in beans. If you do not soak Beans before cooking them, you lose up to 80% of all nutrients contained in them.

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Soaking also activates a special enzyme — Phytase, which helps us digest Beans fully.

What antinutrients are contained in Beans?

1. Phytic acid. This substance protects Beans from premature sprouting.

But when it enters our gastrointestinal tract, Phytic acid binds minerals such as Magnesium, Zinc, Iron, Copper, and preventing them from being absorbed, simply removes them from our body. We are not cows, we don’t have the enzyme capable of digesting Phytic acid.

Gradually, consumption of foods rich in Phytic acid can lead to mineral deficiency. And from there it’s not far to problems with the digestive system, immune system, musculoskeletal system, anemia, allergies, hormonal problems.

Children suffer especially from this, since their developing body feels the lack of necessary substances more strongly. Here’s one of the reasons for the development of skin problems (eczema) and all sorts of allergies.

Soaking does not destroy Phytic acid completely, but reduces its amount by up to 75%.

2. Lectin. This is a type of special protein that is present in many food products. But especially, in large quantities in grains and Beans .

Lectin, entering our intestines, sticks to its mucous membrane and over time damages it.

And then Leaky Gut Syndrome develops — the formation of tiny tears in the intestinal mucous membrane, through which partially digested food particles and all sorts of toxin breakdown products enter the bloodstream, spreading throughout the entire body, weakening our immune system.

All of this, taken together, gives rise to allergic reactions and other serious diseases, such as: Crohn’s disease, Hashimoto’s thyroiditis, fibromyalgia, multiple sclerosis, arthritis.

And if Lectin can be deactivated by soaking Beans, then in products made from soy and wheat this is impossible to achieve. That is why I advise avoiding wheat, which in addition to Lectin also contains Gluten.

3. Digestive enzyme inhibitors. These substances protect Beans from everyone who wants to try them, including from us.

They deactivate Trypsin — an enzyme that we need for digesting protein. Over time this leads to excessive secretion of pancreatic enzymes, which negatively affects its normal function and can end in the development of benign tumors.

4. Oligosaccharides. Our body does not have the necessary enzymes to digest these complex sugars.

When they enter our intestines, it is precisely these substances that form carbon dioxide and methane. As a result we feel bloating, and then everyone already knows what happens .

But the problem lies in the fact that constant processes of fermentation in the intestines and the formation of these gases leads to inflammation and damage to the intestinal mucous membrane. And welcome Leaky Gut Syndrome.

How to soak Beans?

The method is actually very simple. The most important thing you will need is time. So, you will have to plan ahead.

Ideally, the Beans should be soaked for 12-24 hours. If you want the Beans to cook even faster, you can add 1 teaspoon of baking soda.

Bean Soaking Method

You will need:

boiled filtered water
beans
glass or enameled dishes (using plastic is always a bad idea)

I just boil water in a kettle, then pour this water over the Beans. Don’t forget that the Beans swell from the water, so don’t skimp on the water to cover them by a couple of centimeters. Then I cover with a lid and leave on the table.

After the soaking period has passed, I rinse the Beans well and use them in recipes. Mexican Chili Soup and Lobio salad are among my most favorite bean dishes.

I don’t buy canned Beans and I don’t advise you to either. In addition to preservatives, this Beans was hardly prepared properly — soaked.

Also, I soak all grains, nuts and peas.

I also want to add that Beans are not essential for a healthy lifestyle and complete nutrition. They don’t contain substances that we can’t get from other foods even in greater quantities.

If you are healthy and your body is able to easily digest Beans, then feel free to consume them, but only after pre-soaking to deactivate the antinutrients.

If you suffer from any chronic disease, I recommend that you give up Beans due to the potential risk of sensitivity to the antinutrients contained in them.

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