Today follow a balanced diet and nutritious, is the best health tool. In such a way that nutrition and medicine specialists, highly recommend the consumption of certain food groups that thanks to his nutritional composition and therapeutic properties, are indispensable in all healthy diet. Although fruits and vegetables are one of the most important elements, there are other nutritional recommendations that we should not ignore, as is the case with products rich in protein, healthy fats and fiber.
In a special way diverse nutrition trends recommend the intake of legumes, which are associated with magnificent health benefits. However for many people there are some limitations around its consumption, mainly due to Two reasons:
- Lack of knowledge about your cooking and possible preparations.
- Your possible digestive health effects, it is very common to associate the consumption of legumes with swelling, bloating and gases.
Based on the above, many people by practical questions have decided eliminate legumes of your diet, there is indeed a popular phrase about: “If you don’t eat legumes, you won’t have gas.” However it is time to break the false beliefs in this regard and learn to integrate them as an important part of all healthy nutrition.
When we speak of legumes we refer to the seed or fruit of the plants of the legume family. Famous representatives belong to this group: beans, beans, lentils, chickpeas, peas And till peanuts. And it is true that they are a group of foods that they tend to suffer digestively speakingHowever, the first thing you should know is that yes there is an explanation to understand in more detail why these delicious and nutritious foods, cause gas. Legumes have a high content of oligosaccharides, which is a type of resistant starch that the intestine can’t decompose and stays undigested until it reaches the colon. What happens with oligosaccharides is that they decompose through fermentation bacteriathere, that produce gases.
The good news is that it has been proven that the way in which we prepare the legumes is decisive, in issues nutritional like in its digestive effects. In such a way that there are some infallible recommendations for enjoy its benefits, without feeling bad every time we eat them.
Legumes are a extraordinary addition to the diet, stand out for their low fat content, do not contain cholesterol and they are rich in folate, potassium, iron and magnesium. They also contain healthy fats and fibra soluble e insoluble. Another of its great nutritional advantages is that legumes are a good source of protein and they can be a healthy meat substitute, especially for people who follow a vegetarian diet or simply want to reduce their intake by foods that contain more fat and cholesterol (like meat). That is why we took on the task of compiling the reliable and infallible recommendations of Mayo Clinic, to consume them correctly and without affecting digestive health.
How to prepare legumes?
1. The biggest secret: pre-soak
The dried beans and legumes, with the exception of black beans and lentils. They should always be soak in water at room temperature, this step is the most fundamental since it rehydrates the seeds and makes them cook in a faster and more even. It is also an essential step to avoid digestive complicationsWell, it helps reduce its content in oligosaccharides. These are the steps to follow:
- Before soaking it is very important to give yourself time to select legumesYes, discard those that are discolored and wrinkled. It is also very important to withdraw any foreign matter, on many occasions they usually bring small rocks.
- Once you have the legumes selected, you should rinse them in plenty of clean water and depending on the time you have you can choose between the following three soaking methods.
- Slow soak: In a stockpot, cover 1 pound (450 grams) of dried beans with 10 cups of purified water. Cover and refrigerate for at least 4 hours or even better if possible. All night long.
- Quick soak. In a stockpot, boil 1 pound (450 grams) of dried beans with 10 cups of water. Cover, set aside and let the beans soak for 1 to 4 hours at room temperature.
- Without soaking: This is the least recommended method as not only can it take longer to cook, it is associated with a higher amount of carbohydrates that produce gases. Be sure to rinse the beans well, before you start cooking them.
2. How to cook legumes
After the recommended soaking time (it is always better to consider it overnight), you should drain and rinse with plenty of clean water, then arrange the seeds in a stockpot. Take as a measure the amount of beans you are going to cook and add three times that volume in water. Add a little salt and try to use herbs or spices, they not only give them a great flavor, they are associated with medicinal properties especially anti-inflammatory. Allow the water to boil; after reaching the first boil, reduce heat and simmer, with the pot uncovered, and stir from time to time until the grains are tender. He cooking time depends on the type of legume, however a good recommendation is to start controlling them after the 45 minutes. If necessary add more water to prevent them from drying out.
3. Additional tips
- A great recommendation for enhance its flavor and preserve legumes better, is to add salt or acidic ingredients such as: vinegar, tomatoes, or citrus juice, almost at the end of the cooking time, when the grains are already tender. Remember it is very important add these ingredients at the end, otherwise they are elements that can harden legumes and that the cooking process is prolonged.
- To know the perfect cooking time for legumes, there is a good recommendation, remove a couple of grains from the pot and see if they can be easily mash with fingers or fork.
- If you wish freeze previously cooked legumes to use them later, it’s a great idea. All you have to do is immerse them in cold water until cool; then drain well and freeze in airtight containers or bags. For a greater control and food safety, always write down the date of manufacture.
- This simple formula te will help to better calculate the quantities: With 1 pound (450 grams) of dried legumes, you get approximately 5 or 6 cups of cooked product.
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