Beans, beans the musical fruit, the more you eat the more you toot! I'm sure you know this phrase or at least some version of it. Bottom line, beans are usually associated with 'flatulence' to put it lightly. But the truth is beans are actually packed with nutrients, such as, protein, essential amino acids and antioxidants and promote things like longevity, heart health and gut health. They are a very important part of a vegan diet, and should make up a part of any healthy diet.
But what to do about the gas?
First off don't buy canned beans. Canned beans usually cause more gas due to the beans sitting in a brine. The brine is actually the cooking water from the beans and this contains all the phytic acids and enzyme inhibitors from the beans. Phytic acids can be found on most plant seeds and is a mix of chemicals that control the sprouting of the seed. These chemicals keep the seed from sprouting when conditions aren't optimal and allows seeds to stay viable for a long time. Since beans are technically a seed they contain these phytic acids and this is what can cause bloating, gas or indigestion.
Cooking beans from scratch
Cooking your own beans from scratch is a great way to reduce phytic acids and make beans easier to digest. It also allows you to cut down on the tin cans and save you some money!
Now a lot of people don't cook their beans from scratch as beans are known to take a long time to cook and need the use of a pressure cooker or instant pot in order to be properly cooked. Well I'm here to tell you that's wrong and share my hack for cooking beans from scratch - its actually so simple you'll be surprised!
How to Cook Beans From Scratch:
Soak your beans in cold water overnight, this will cut the cooking time by half.
The next day, drain the water (and all the phytic acids!) from the beans and give them a good rinse.
Put them in a pot with boiling water and allow them to boil for about 15 minutes.
Switch the stove off but leave the beans to sit in the hot water for about an hour.
Drain and rinse the beans again.
Bring them to the boil again and cook for another 15 minutes. Turn off the stove and let the beans sit for another 30-45 minutes.
Depending on the type of bean and its cooking time, your beans should be ready at this point. If not repeat the process again and allow the beans to boil and sit in the hot water for a little while longer.
If your beans are cooked through then you can drain and rinse them once more before consuming.
And there you go some delicious, nutrient packed, plant power to add to your meals!
Definitely give this method a go and let me know how it works for you!
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Wishing you a beautiful day!