Beans for joy: how to improve the absorption of legumes. How to improve the absorption of legumes Are legumes well absorbed

"Food of the gods": the beneficial properties of legumes

The choice of legumes is huge. Even peanuts, which are usually classified as nuts, are actually legumes. In addition, everyone's favorite chocolate and cocoa are made from cocoa beans. Cheaper and more popular types of legumes are lentils, beans and peas.

Legumes are commonly used in soups, soups, and salads. In addition, legumes are used to make side dishes.

It has been established that beans contain fibers that help lower cholesterol levels, and molybdenum, thanks to which there is another irreplaceable property in beans - they neutralize preservatives that are now found in almost any product produced under industrial conditions.

Thanks to pectins and fiber, beans remove heavy metal salts, which is vital for those who live in areas with a high radioactive background. For therapeutic purposes, legume seeds can also be used. They have an anti-inflammatory and astringent effect.

"Food of the gods"

The armies of Ancient Rome captured half the world, eating mainly lentils and barley. Beans were the main food of the ancient warriors and to some extent helped to maintain the Spartan formula - muscles, endurance, beauty.

Legumes are one of the most ancient cultures, the so-called "food of the gods", which, along with nectar, was presented as a gift to the gods in ancient Rome and Greece. Mentions of various bean stews are found in the Old Testament. In general, the attitude towards legumes in the ancient world was very respectful. I think it's a no-brainer.

We learned about legumes only in the 11th century. First of all, we admired curly flowers - we decorated dresses and hairstyles, and then we appreciated all the food qualities of the product. And already at the beginning of the 18th century, legumes gained popularity. Well, at least because it's profitable. It is beneficial to stay full for a long time. The high protein content saturates for a long time, and even after 3-4 hours a person still feels full.

Benefits of Legumes

Legumes have a low glycemic index, due to which they practically do not change blood sugar levels, because legume starch is very slowly absorbed into the blood. So, legumes are an effective tool in the prevention of obesity.

But valuable amino acids (tyrosine, lysine, methionine), on the contrary, are very easily absorbed in the body (subject to careful heat treatment or sprouting. Protein makes up 1/4 of all the substances that make up the beans and. In addition, it is an indispensable product for vegetarians.

In diabetes, it is also a very valuable product, since the amino acid arginine effectively lowers blood sugar levels. And an aqueous extract from bean pods reduces blood sugar by 30-40% for up to 10 hours. With a tendency to edema, a decoction of pods is very helpful, as well as simple bean soups - they have an excellent diuretic effect.

How to use beans?

Ideally, when legume dishes make up about 8-10% of the diet. It is recommended to use in a separate dish 2-3 times a week or as a minimal addition to other grains daily (in a ratio of 1:4). With caution, legumes should be used in the diet of the elderly and not abused in their quantity (200 grams per day and no more).

Legumes go well with vegetable oil, sour cream, green vegetables. It is not recommended to combine them with bread, potatoes, meat and nuts.

Legumes also have one minus, because of which many are wary of this product - they can lead to increased gas formation and bloating. However, fears are in vain if the product is prepared skillfully.

Rules for cooking beans

1. Legumes should be pre-soaked for 10-12 hours before cooking. The water in which the beans have been soaked should not be used for cooking.

2. During the cooking process, you can not add cold water (you can hot).

3. If you want to add an acidic product, such as tomatoes, add it at the end.

4. It is better to salt legumes at the end of cooking.

5. Do not use soda (in order to speed up cooking) - because it destroys almost all vitamins.

6. It is advisable to add parsley, dill or cilantro to ready-made dishes, which will reduce gas formation.

7. It is necessary to combine it with products correctly - only with herbs, vegetables, cereals, and, well, okay, with mushrooms.

8. You can not overeat.

In which diseases legumes should be used with caution:

In the presence of frequent exacerbations of gastritis, pancreatitis, cholecystitis (because they increase acidity); - with peptic ulcer;

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About the benefits of legumes

Lentils, beans and peas, soybeans and beans, chickpeas and other legumes are usually considered "heavy" foods that take a long time to digest and cause congestion in the gastrointestinal tract. Let's try to figure out whether legumes are useful and who should not use them.

Variety of legumes

The choice of legumes is huge. Even peanuts, which are usually classified as nuts, are actually legumes. In addition, everyone's favorite chocolate and cocoa are made from cocoa beans. Cheaper and more popular types of legumes are lentils, beans and peas.

Legumes are commonly used in soups, soups, and salads. In addition, legumes are used to make side dishes. In Chinese cuisine, peanuts are very popular, and it serves as a side dish there - either for pork or chicken.

It is customary and convenient for everyone to use green peas and corn in salads. Many types of beans are indispensable for the diet, they can be seen on the table of any family. Green beans are very useful, they do not even require long-term heat treatment.

Russian cuisine most appreciates and uses peas for cooking. In addition to cereals and soups, very tasty and healthy jelly was cooked on the basis of peas.

Caucasian cuisine has an abundance of bean dishes; in their diversity, they are not inferior to the Mexican menu. In Georgian, beans are called lobio, lobio is prepared both spicy and spicy, and as a cold snack. And Ukrainians are very fond of bean pies. No wedding or funeral is complete without these delicious bean patties.

Oil is also produced from legumes. Soybean oil is ideal for frying, it is used for making salads, for a variety of pastries. Soybean oil, like any other vegetable oil, is a useful and valuable product.

The calorie content of many cereals and legumes is approximately the same. But there is much more protein in these products, and they are valuable precisely for these reasons. Legumes are necessarily included in the diet of vegetarians, just because they contain a lot of vegetable protein. For example, peas, beans and lentils are almost a quarter protein, and soy is a third.

If you do not adhere to the principles of vegetarianism, it is recommended to use legumes as a side dish with animal protein. Vegetable and animal protein mutually improve the body's absorption of both.

According to nutritionists, legumes should make up 8-10% of the diet.

Legumes are consumed at almost any stage of their ripening. The “milky ripeness” of many crops is highly valued for its taste.

To whom legumes are contraindicated

Despite the benefits of legumes, not everyone can use them. The protein contained in this product is difficult to digest and digest. In order for it to be well absorbed, long-term heat treatment is necessary. You can soak the product in cool water before cooking.

Legumes are contraindicated in diseases of the intestines and stomach, in diseases of the biliary tract in the acute phase. After the treatment of these diseases, the use of legumes is also limited.

Flatulence secured? Fresh legumes are eaten only in the stage of "milky ripeness", that is, not yet ripe. Dry or mature beans require heat treatment for cooking. Otherwise, you are provided with bouts of flatulence.

Legumes are best consumed either as a side dish or as another addition to a dish. For example, stewed chicken with beans, salad with canned corn. In these cases, the risk of flatulence will be minimized. In addition, you need to drink plenty of water so that there is no unpleasant effect.

Another way to make legumes easier to digest is to soak them in water for a few hours just before cooking. This procedure is safe from the point of view of the preservation of nutrients (vitamins and minerals), but will allow you to wash out excess starch and reduce the calorie content of the finished dish.

Rules for cooking beans

During the cooking process, do not add cold water (you can use hot water), if you want to add an acidic product (for example, tomatoes), add them at the end, it is also better to add salt at the end of cooking.

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The benefits and harms of legumes

Beans, beans, peas. These oilseeds contain a lot of vegetable protein and vegetable fiber. However, some prefer to avoid this product, because for many, the benefits and harms of legumes are close concepts.

In order for the digestive system to work normally, the body simply needs plant fiber. This explains the main benefits of legumes - the intestinal microflora is maintained, inflammation is prevented and, according to some scientists, cancerous tumors. But still, do not overestimate these products.

The main harm of legumes is that the vegetable protein they contain is difficult to digest. They are not in vain classified as heavy. Legumes also contribute to gas formation and the formation of stones not only in the kidneys, but also in the gallbladder. Legumes can be especially harmful to people suffering from ulcers and dysbacteriosis.

The benefits of legumes can manifest themselves only with limited consumption. Yes, they contain many vitamins, micro and macro elements, and other useful substances. Yes, Russian cuisine is especially fond of legumes, but you need to be very careful about them - do not eat every day and use them as an addition to the main dish.

The benefits and harms of legumes excite many minds. Someone unequivocally tends to one opinion, someone adheres to another. But it is better to stay in the "golden mean" - do not abuse legumes, but also do not forget about the need for vegetable proteins and fiber for the body.

Category: LegumesDate: 01/07/2013 No comments

We are familiar with certain types of legumes. These are the peas we use in soups and side dishes; beans used for salads and second courses; and lentil porridge has long been known and loved by housewives. In addition, many today grow soybeans.

The benefits and harms of beans are in a high concentration of protein, which regulates the functioning of the heart, stimulates the growth of the child, and is responsible for our hormonal levels. It is he who improves performance and is responsible for memory functions. Such benefits of beans are indispensable if there is no meat in the diet or there is a shortage of it.

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Useful properties of beans

Beans are an indispensable source of cholesterol-lowering fiber. Beans are an excellent source of minerals, namely molybdenum, which is an essential component of the enzyme responsible for neutralizing harmful preservatives commonly added to prepared foods, as well as stabilizing blood sugar levels.

Due to the high content of fiber and pectins, which contribute to the excretion of heavy metal salts, including radioactive isotopes, from the intestines, they should be widely eaten by people living in areas contaminated with radionuclides. However, beans are bad for gout.

Rich in potassium and folic acid, beans can be considered a health food. They protect our body from infections and purify the blood. Beans contain a large amount of B vitamins, which reduces the risk of cardiovascular disease. Legumes have a beneficial effect on our digestion, as they contain a lot of fiber and dietary fiber. This is exactly what is sorely lacking in the diet of modern man. The beans contain, in sufficient quantities, manganese, thanks to which our hair becomes strong and beautiful.

Nutritionists say that after two to three weeks of daily consumption of 100-150 g of beans, there is a noticeable decrease in blood cholesterol. The Institute of Nutrition of the Academy of Medical Sciences determines the minimum intake of legumes necessary for maintaining health at 15-20 kg per person per year. Another beneficial property of beans is that they supply our body with protein without being accompanied by fat, which is always present, even in lean meats. This makes them simply indispensable in dietary and vegetarian nutrition.

Legumes can be safely considered as food products of therapeutic effect. The effectiveness of their use as a prevention of diseases of the gastrointestinal tract, cardiovascular system, kidneys and liver has been proven. Ideally, legumes should make up at least 8-10% of our diet.

In folk medicine, pureed beans or a decoction of them is used as an astringent for diarrhea. Chopped beans boiled with milk are applied to abscesses to speed up their healing.

Frequent consumption of beans can stop the growth of cancerous tumors.

A decoction of the flowers is used as a cosmetic product for washing and rubbing the face.

Dangerous properties of beans

Beans can be harmful when they are poorly processed or improperly cooked. During cooking, they must be fried or boiled, otherwise the substances that are neutralized during heat treatment can destroy the mucous membrane of the digestive system and cause serious harm to the stomach. Also, due to improper processing, you can get poisoning, which is accompanied by migraine, yellowing of the skin, nausea.

Limit the use of beans should be people who are sick with nephritis, pancreatitis, gout, as well as those who have stomach problems.

Beans - the benefits and beneficial properties of beans

author: Marina Kurochkinadata: 22.02.2013

Beans - the seeds of the plant Bean is an ordinary bean from the legume family, beans, lentils, chickpeas, peas are often called beans, all these plants are also from the legume family, but each species has a number of its own characteristics and certain useful properties.

Humanity has known for thousands of years the benefits of lentils, soybeans, peas, beans, these valuable crops have always been present in the diet of both ordinary people and the ruling elite. Beans differ from other leguminous crops in their shape and color, they are green seeds flattened on both sides, with a slight nutty flavor, which have many useful properties.

What are the benefits of beans

Beans, like other legumes, are rich in valuable amino acids and are a source of vegetable protein. Most of the amino acids found in beans are essential, not synthesized in the human body and are easily absorbed in the digestive tract.

In addition to protein, beans contain vitamins: groups B, C, PP, carotenoids, mineral salts of potassium, calcium, sulfur, phosphorus, iron, molybdenum. Also, beans contain fiber, which helps to cleanse the body of harmful toxins and toxins, as well as salts of heavy metals and radionuclides.

Remarkably, the calorie content of beans is quite low: 57 calories per 100 g of product, while the benefits that they bring to the body are enormous. Once in the digestive tract, the beans envelop the walls of the stomach and stay there until the carbohydrates are completely converted into glucose, which allows you to maintain a feeling of satiety for a long time. Many girls who dream of losing weight or controlling their weight choose dishes with beans because it allows you to easily, quickly and effectively reduce weight without feeling hungry. In addition, the body receives a large dose of the necessary protein and vitamins, and is saturated with minerals.

Despite the abundance of useful properties, beans also have significant drawbacks, the most important “minus” is their high gas-forming ability. That is, even with a completely healthy digestive tract, after taking the beans, bloating and flatulence will be observed. This property of beans is endowed with oligosaccharides, which are contained in large quantities and are poorly digested in the stomach. Carminative foods that can be used with beans (dill, fennel, mint) will help to somewhat reduce these properties of beans.

What else are beans good for health? This product has a choleretic property, perfectly removes cholesterol and stabilizes blood sugar levels. Boiled beans, crushed in puree, are used as a nourishing and anti-inflammatory face mask. A gruel from beans boiled in milk perfectly “pulls out” boils and abscesses.

To get all the benefits of beans for the body, you need to cook them correctly. Usually the beans are boiled, in some countries the beans are fried, causing the outer shell to crack, revealing the contents that taste like nuts. In order for the beans to cook faster, they are pre-soaked in cold water (in hot they can turn sour in 4-5 hours, which are allotted for soaking).

Beans are boiled without salt, for 1.5-2 hours, the amount of water should be three times more than the volume of beans. Nothing else is added to the pot during the cooking process, sauces, vinegar and other products containing acid will slow down the boiling of the beans. You should also not add soda, which will spoil the taste of the beans and cause the destruction of vitamin B1.

Important! Undercooked and raw beans should not be eaten, they contain toxins that can cause severe poisoning.

Contraindications to the use of beans:

cereals Random cooking tip:

61. About 70% of vitamins are destroyed if vegetables are boiled in salt water. Therefore, it is better to salt them before the end of cooking.

Read the article: Useful properties of beans.

Today, such a product as beans is very much in demand by man. For the most part, this is so, thanks to the beneficial properties of this culture. It is about the beneficial properties of beans that we will be happy to tell you ...

Beans are a valuable source of easily digestible proteins, as well as other useful trace elements. They do not contain cholesterol. Such a product is great for people who suffer from heart disease, diabetes, anemia, hypertension. Those who consume stewed beans are instantly satiated, they have additional strength, the work of the intestines is much more active.

Beans, along with other legumes, contain valuable amino acids and are a rich source of vegetable protein. Most of the amino acids found in beans are indispensable, not synthesized in the human body and are quite easily absorbed by the digestive tract.

Due to the huge protein content, which can easily be compared with meat, beans are very popular among vegetarians.

Along with protein, beans contain vitamins B, C, PP, as well as elements such as mineral salts of calcium, potassium, phosphorus, sulfur, molybdenum, iron, and carotenoids. Plus, the beans contain fiber, which helps cleanse our body of toxins, harmful toxins, radionuclides and salts of heavy metals.

Beans of various colors are also used to lower cholesterol. For some, beans are an excellent remedy for constipation.

No less often beans are used in folk medicine. For example, a decoction of bean seeds is used for diarrhea and to treat coughs. Often beans are used as a diuretic. With various inflammations of the skin, bean seeds, which were boiled in milk, are applied to them. Decoctions of green beans help with diseases such as dropsy, hemorrhoids, nocturnal enuresis, and often with thrombophlebitis. Some healers claim that certain varieties of legumes can inhibit the growth of malignant tumors.

Külmkapp Foto: Sven Arbet

If you suffer from an unhealthy habit - overeating, think about it, maybe you start eating while your stomach has not yet coped with the previous dose of food?

Different foods require different “attention” from our digestive system. What happens to food after we have swallowed it? In order for food to benefit a person and give the necessary energy, it must turn into chemical elements, which the body then absorbs.

This process begins in the mouth, when saliva dissolves and teeth grind food. Later, in the stomach, it is attacked by acid and gastric juices. After leaving the stomach, food enters the intestines, where it continues to interact with gastric juice. Then it is absorbed through the capillaries into the blood passing through the liver - thousands of enzymes located there neutralize any poison (such as alcohol, for example), while retaining useful iron, vitamins and glucose.

More specifically, all food can be divided into 4 categories according to the time of its digestion in our stomach:

The food that passes quickly (these are mostly carbohydrate foods)
- average digestion time (this is mainly protein food)
- food of long assimilation (it includes fatty foods and a combination of fatty with protein)
- Excessively long in the assimilation of food and practically indigestible.

The first category includes: almost all fruits (with the exception of bananas, avocados and the like), vegetable and fruit juices (not mixed), berries, kefir. All of the above products do not stay in our stomach for more than 1 hour. For example, fruits pass into the intestines from the stomach after 40–45 minutes. In some situations, it can take 35-40 minutes.

The second category includes: vegetables, herbs, dairy products with the exception of cottage cheese and hard cheese, sprouts, soaked nuts and seeds, all dried fruits. All of them enter our intestines in about 1.5-2 hours.

The third category includes: cereals and cereals, nuts and seeds that are not previously soaked in water, cottage cheese and hard cheese, all types of mushrooms, legumes (if they are boiled), bakery products from high-grade flour. Their residence time in the stomach is 2–3 hours from the moment they are received.

And finally, group 4 includes: tea with milk, coffee with milk, meat (including poultry, as well as fish), pasta (with the exception of those made from whole grain flour or durum wheat flour), all types of canned food. All products from the 4th group are digested very problematic, or practically not digested at all.

What conclusion can we draw now, guided by the information about how much food is digested in the stomach? Everything is very simple:

If you want your health, it is not necessary to stick to a diet, you just need to eat as many foods as possible that are absorbed in a short period of time. Thus, you protect your digestive system, and the body spends less energy on its processing.
- Avoid or eat at a minimum those foods that belong to category 4.
- It is not recommended to combine foods and foods that have different digestion times in the stomach.
- If you have problems with your stomach or intestines, eat only food from categories 1 and 2.
- In the evening, you can also eat foods only from categories 1 and 2.

Digestion time in the stomach

After dinner, food is digested in the stomach for two to four hours, after which it enters the small intestine, where the digestion process lasts another four to six hours, after which the food passes into the large intestine, where it can stay for about fifteen more hours.

The numbers below show how much time the products spend in the stomach and refer to people with a healthy digestive system when eating only one of the indicated products at a time.

Water
If you drink water on an empty stomach, the water immediately passes into the intestines.

Juices and salads
- Fruit juices, vegetable juices and broths are digested in 15-20 minutes
- Semi-liquid (mashed salad, vegetables or fruits) 20-30 minutes

Fruits
- Watermelon is digested in 20 minutes
- Melons - 30 minutes
- Oranges, grapefruits, grapes - 30 minutes
- Apples, pears, peaches, cherries and other semi-sweet fruits - 40 minutes

Vegetables
- Mixed salads (vegetables and fruits) are digested within 20-30 minutes
- Raw mixed vegetable salads - tomatoes, leaf lettuce ("roman", Boston, red, leaf, garden), cucumber, celery, green or red pepper, other juicy vegetables are digested within 30-40 minutes
- If vegetable oil is added to the salad, then the time increases to more than an hour
- Steamed or water-cooked vegetables and leafy vegetables - spinach, chicory, collard greens - 40 minutes
- Zucchini, broccoli, cauliflower, green beans, pumpkin, corn on the cob - 45 minutes
- Root vegetables - turnips, carrots, beets, parsnips, turnips, etc. - 50 minutes

Semi-concentrated carbohydrates - starches
- Artichoke, acorns, corn, potatoes, Jerusalem artichoke, yams, chestnuts - 60 minutes
- Starchy foods, such as husked rice, buckwheat, millet, cornmeal, oatmeal, quinoa, Abyssinian panicle, barley are digested on average 60-90 minutes

Concentrated carbohydrates - cereals
- Brown rice, millet, buckwheat, corn flakes, oats (the first 3 are best) - 90 minutes

Beans and legumes (Concentrated carbohydrates and protein, starches and proteins)
- Lentils, lima beans, chickpeas, peas, kidney beans and beans - 90 minutes
- Soybeans - 120 minutes

Nuts and seeds
- Sunflower seeds, pumpkin seeds, pepita, sesame - about 2 hours
- Nuts - almonds, filberts, peanuts (raw), cashews, brazil nuts, walnuts, pecans - 2.5-3 hours

Milk products
- Skimmed milk, low-fat cottage cheese, ricotta, low-fat cottage cheese or cream cheese for about 90 minutes
- Whole milk cottage cheese - 120 minutes
- Hard cheese from whole milk - 4-5 hours

Cold food in the stomach is digested much faster: proteins do not have time to digest normally and go straight to the small intestine, whose function is based on the breakdown and absorption of carbohydrates, since it is in it that the bacteria responsible for this “event” are located.

As a result of the ingestion of undigested food in the stomach (proteins) into the small intestine, proteins, of course, are not normally absorbed. In addition, bacteria living in meat products (proteins) begin to multiply, which leads to various types of discomfort in the gastrointestinal tract (bloating, gases, constipation, etc.).

As you know, legumes (peas, chickpeas, beans, mung beans, lentils, peanuts, soybeans) are the most valuable source of vegetable protein (including essential amino acids), many vitamins and microelements, as well as fiber, which is extremely important for our immunity.

However, many people are still afraid to eat legumes because they are difficult to digest. Europeans, like us, are not accustomed to legumes in their diet, so our gastrointestinal tract often reacts to legumes with irritation, the symptoms of which are indigestion, heaviness, bloating and increased gas formation. But it is quite possible to cope with this and introduce legumes into your diet and get from them all the benefits that nature has in them, and calmly enjoy their wonderful taste. As a person who naturally has a sensitive digestion, I confirm this to you: legumes can be eaten with pleasure and feel very good after that! But before I tell you the secrets of cooking legumes, let's talk about why, in fact, we have such a reaction to them.

What's the problem, Bob?

Legumes keep well, as they are dry and do not like insects and rodents. What helps plants survive makes life difficult for you and me when we try to eat them. The fact is that legumes contain antinutrients : growth inhibitors and saponins. Saponins give soapy lather when washing and boiling beans, they protect plants from insects, but at the same time they do not allow proteins to be absorbed in our digestive tract. This causes stagnation of contents in the intestines and gas formation, as well as the accumulation of toxins.

In addition, legumes contain phytic acid , or phytate, is an organic compound in legumes and some grains that has a powerful binding effect on minerals. They irritate the human gastrointestinal tract and can cause unpleasant symptoms such as bloating and gas. Phytates block digestive enzymes and form indigestible complexes with minerals such as iron, calcium, magnesium, and zinc. As a result, we cannot absorb these minerals.

The oligosaccharide fibers found in legumes like chickpeas and beans are very hard, we don't have the right enzyme to break it down (alpha-galactic oxidase).

Legume protein is incomplete - it needs to be supplemented with grains, herbs and seeds. You can read more about increasing the digestibility of protein from legumes and grains in the article.

The value of legumes

However, legumes, when cooked properly, have their own benefits. First of all, they have a lot vegetable protein , which is not as acidifying on the body as meat protein. As a result, our diet becomes less heavy. For vegans, as well as people in whose religion it is forbidden to eat meat, legumes help more than replenish the daily protein requirement. The rest of the people are advised to supplement their diet with legume protein at least two to three times a week.

Photo from an open source

in legumes rich vitamin and mineral composition : a lot of B vitamins (thiamine, riboflavin, pyridoxine, PP, pantothenic and folic acid), A, C, E, K, as well as a lot of iron, zinc, magnesium, phosphorus, potassium, manganese and copper.

Another important advantage of legumes is the high content fiber. The champion in it is lentils. One cup of lentils contains about 17 g of fiber - this is half the daily value (for comparison, in a serving of buckwheat - 5.4 g, in quinoa - 5.6 g, in oatmeal 12 g, in a 200-gram apple 3.6 g, in avocado 13.4, in broccoli 8 g). Fiber is essential for proper metabolism, as it binds glucose, thereby lowering the glycemic index of foods and preventing a spike in blood sugar. It is vital for our microflora, as it is food for the millions of bacteria that inhabit our intestines. Bacteria, in turn, produce the vitamins we need (for example, B12) and participate in the formation of immune cells. In addition, fiber is a kind of brush for our intestines, binding heavy metals and toxins and sweeping them out of the body, which is very important for preventing poisoning, for the prevention of cancer and autoimmune diseases.

Meanwhile, do not forget that legumes are primarily carbohydrate foods, which means they have a lot of starch, and it can cause a jump in blood sugar, so diabetics and pre-diabetics are still not recommended to make legumes the basis of their diet, it is better to use legumes in limited quantities (half a glass a day).

Another plus is that beans are several times cheaper than meat, especially organic (and only it, in fact, is worth eating), or other sources of protein such as wild fish and seafood. For many people, the economic factor is far from the last.

Simple Tricks

Photo source: Milada Vigerova on Unsplash

If we look at the culture of eating legumes in different countries, we will see that all traditions use fermentation (tofu, tempeh, bread sourdough, etc.) and soak legumes. Lactobacilli break down phytic acid, water washes out saponins and activates the legume enzyme phytase, which neutralizes phytates, as the grains wake up and begin to grow.

If you are currently eating very little legumes, then here are some tips on how to accustom yourself to them with the least discomfort:

1. It's not worth the haste! Start eating legumes once or twice a week, literally half a cup (100 g), gradually increasing the serving to three, four, and then once a week. Focus on the middle of the day, when digestion is most active (from about 12:00 to 14:00 hours). When your digestive system gets used to legumes, you can easily eat them even for dinner. For example, I love vegan dinners, which consist of julienned vegetables and chickpea or lentil hummus, which I use as a dipping sauce. It turns out quite light (compared to meat dishes), hearty, tasty and very quick dinner.
2. Soaking is everything. The minimum is 8 hours, and preferably 48 hours, that is, for 1-3 days. Red and yellow lentils do not require soaking. Mung dal (mung beans) also boils well, although the package says that it needs to be boiled for 1.5 - 2 hours, in fact it takes me 40 minutes to cook. However, if your digestive tract is not accustomed to beans, soak the mung beans as well - in any case, this will improve its absorption and reduce the cooking time.

How to soak properly: in a large bowl in a large amount of warm (40-60 degrees) drinking or clean filtered water for at least 8 hours (for example, at night), and preferably for a couple of days. Warm water will speed up the process and help the hard oligosaccharides break down more quickly. It is also useful to add a little apple cider vinegar or lemon juice to the water - soft water also helps to get rid of harmful substances from legumes. The proportion is about 1 tbsp. l. acids for every 250 ml. It is better to use glass, porcelain or iron utensils, but not plastic. If we soak for a long time (2-3 days), then rinse and change the water every 7-8 hours. Before cooking, drain the water, rinse the grains thoroughly under running water.

1. Start easy. Of all legumes, lentils are the most easily digested (chickpeas are the most difficult). Among its many varieties, at first it is worth choosing chipped red or yellow. They cook quickly and, as a rule, you can do without soaking. After that, you can switch to crushed mung beans (mung dal), beans, peas and chickpeas. For dishes with lentils and other legumes, choose easy-to-digest dishes: vegetarian soups with a small amount of ingredients, kitchari (a mixture of rice and lentils), and hummus. The best thing for bean unaccustomed tummies is bean puree. Arm yourself with a blender and cook this one or the classic one.
2. Chew! Any thoroughly chewed food is digested much easier, the same applies to legumes.
3. Use spices to improve absorption: ginger (dry and fresh), turmeric, black and red (cayenne) pepper, turmeric, paprika, coriander, fennel, cumin, asafoetida.
4. Add lemon juice in the finished dish - acid will also help absorption.
5. The simpler the bean dish, the better.. You should not eat legumes and meat, fish, or milk at the same time - these foods are already difficult to digest in themselves, and legumes will only exacerbate the matter. The same applies to the combination of legumes with fruits, since fruits are best eaten separately from other foods. Instead, cook legumes with vegetables and grains. It will be great to combine the use of legumes with fermented products: for example, with sauerkraut (only choose natural sauerkraut - without vinegar and sugar, otherwise it will not be of any use).
6. Prepare bean dishes for a long time and on a quiet fire. The longer they languish, the better. You can do this in a saucepan or deep saucepan on the stove, in the oven or slow cooker.

I am sure that these tricks will help you change your mind about legumes and love them, because they really are delicious! I have a lot of recipes for dishes with legumes on my blog, you can take note of them for inspiration:

Salads and appetizers:

Legumes slow down tumor growth

Legumes are characterized by the fact that their seeds are in pods.

The main legumes edible for humans are: alfalfa (alfalfa), peas, beans (green beans, white, red, black beans), chickpeas, lentils, lupins, peanuts, soybeans, carob.

Legumes can be consumed dry or soft (peas and green beans).

In the world, especially in the cuisine of the Mediterranean region, legumes have always been a key product. Legumes have been cultivated by man since ancient times. The Egyptians most revered lentils, which accompanied the pharaohs at pompous funerals. Meanwhile, the beans were underestimated by the Egyptians, the Greeks, and the Romans.

Black and red beans were introduced to Europe only after the discovery of America.

Since the cultivation of lentils and chickpeas in Egypt, and then beans imported from the New World, legumes have become a staple of the Mediterranean diet.

Soybean was the first legume to be included in the books of the Chinese emperor Shen Nung, who lived in 28522737. BC. They describe the five main sacred crops of China: rice, soybeans, wheat, barley and millet.

What do beans give us?

1. Proteins. Legumes are rich in proteins (from 20 to 38%), contain almost all amino acids, although methionine in them is a limiting acid.

2. Carbohydrates. Rich in carbohydrates in the form of starches. Most starch is present in beans and soybeans; due to the high content of carbohydrates, they are the most poorly digestible. Legume carbohydrates are slow digesting carbohydrates that improve insulin resistance and prevent hyperglycemia peaks in diabetics and cancer patients. All legumes have a low glycemic index.

3. Fiber. Legumes include a very important component - fiber, which facilitates digestion, relieves constipation, and is involved in the fermentation process in the intestines. Legumes have been found to stimulate healthy colon bacteria. The high fiber content is favorable for the slow absorption of carbohydrates without causing an increase in blood sugar. The type of fiber in legumes is beta-glucans. Chickpeas are especially rich in beta-glucans (as are mushrooms), which protect against cancer and modulate the immune system.

4. Lipids. The fat content of legumes is low, but those that are contained are good for the heart, linolenic acid above all. The exception is peanuts, which are 46% fat.

5. Vitamins. In addition to protein, fiber, and carbohydrates, legumes contain B vitamins, immune-boosting minerals such as iron and magnesium, and phosphorus and calcium.

6. Phytochemicals. Legumes contain many substances with anti-cancer properties.

Lentils are extremely rich in catechins, as in green tea.

Legumes are rich in flavonoids, which help regulate estrogen levels and inhibit xanthine oxidase, an enzyme that plays a significant role in the formation of harmful free radicals.

Legumes also contain phytosterols and tocopherols, which are extremely useful in the fight against cancer. These crops include saponins, anti-inflammatory compounds that help the immune system fight cancer. Quinoa is also rich in saponin.

IMPORTANT! Legumes are excellent antioxidants, but high cooking temperatures reduce their antioxidant content, as does the other cancer-fighting compounds found in legumes. Therefore, when preparing them, it is better to forget about the pressure cooker.

Legumes help slow down the growth of tumors.

Of all the legumes, adzuki beans have the most anti-proliferative properties, they are especially effective in cancer of the digestive system and in ovarian cancer.

Eating legumes has been associated with a reduced risk of cancers such as those of the digestive tract (stomach, rectum, and colon), kidney, and bladder.

Are Legumes Well Digested?

Legumes cause discomfort in the gastrointestinal tract due to oligosaccharides that do not break down in the intestines, create fermentation and cause gas. Flatulence can be removed if you cook legumes in the traditional way: soak and simmer for several hours. In this case, long chains of complex carbohydrates “burst” and their absorption improves.

Dispose of water after soaking.

The most digestible of legumes is lentils.

Consumption

Legumes can be stewed, cooked with curry, salads, pates. You can also sprout, which is very good for salads.

Lentils are the most effective of the legumes for fighting cancer (anti-cancer properties, glycemic index and digestibility).

In second place are adzuki beans, their use in our cuisine, unlike macrobiotic, is not very common.

IMPORTANT! To maintain a healthy body, it is recommended to consume dishes with legumes two to three times a week.

Is soy good for fighting cancer?

Soy is one of the most popular foods in the world. Sold in various forms. It can be purchased in the form of grains, soy milk, tofu, sauce, miso, tempeh, flour, and butter.

Soybean oil is widely used in the food industry. Soy is present in many processed foods. Animal feed is mainly made up of soy.

There are opponents and supporters of soy. There is controversy surrounding the benefits of soy for cancer patients.

I will try to tell what is known today about the effect of soy on cancer.

Soy contains isoflavones such as genistein, daidzein and, to a lesser extent, glycitein. These isoflavones have a chemical structure similar to estrogen (which is why they are called phytoestrogens). It is possible that isoflavones, and primarily genistein, have the ability to block some of the enzymes responsible for the spread of hormone-dependent tumor cells.

Hormone-dependent tumors are tumors in which hormones are involved in the development. Prostate cancer in men is influenced by testosterone (male hormone), breast and ovarian cancer in women is dependent on estrogens (female hormones).

The debate about soy's cancer prevention and treatment properties is ongoing, as research findings are quite inconsistent, especially on breast cancer.

Most soy is consumed in Eastern countries and by vegetarians in Western countries. Does this mean that Eastern people are less likely to suffer from hormone-dependent cancer?

BREAST AND PROSTATE CANCER

NUMBER OF DISEASES PER 100,000 PEOPLE PER YEAR

BREAST CANCER

NUMBER OF DISEASES PER 100,000 WOMEN PER YEAR

PROSTATE CANCER

NUMBER OF DISEASES PER 100,000 MEN PER YEAR

Source: International Agency for Research on Cancer.

Why such a difference between East and West? In France, there are five times more cases of breast cancer than in China, and twenty-five times more prostate cancer. The difference seems to be in the diet.

BREAST CANCER AND SOY

When Chinese women emigrate and adopt American lifestyles and diets, they also run the same cancer risk as American women. Moreover, in China, the incidence of cancer varies between urban and rural populations. In Shanghai or Beijing, the American type of fast food is imposed, and with it the risk of breast cancer increases. If this trend continues, China will become one of the countries with the highest number of breast cancer cases by 2021, with 100 cases per 100,000 inhabitants.

At first, it was thought that the low rate of breast cancer in rural China was due to the consumption of soy. And then came the rise of soybeans. Vegetarians massively reached for soy products: milk, yogurt, tofu, etc. - and made a cult out of soy. But the craze for soy as a cure for breast cancer has waned in recent years. Most likely, the type of semi-vegetarian diet rich in vegetables and mushrooms, and, of course, the low amount of toxins in the environment in which the rural population lives, influences the low level of diseases.

But it appears that consuming soy from childhood, as Asians do, does indeed protect against breast cancer. Adults who begin to include 25 g of soy or soy products in their daily diet will be able to benefit from the beneficial effects of isoflavones on cholesterol and, accordingly, on heart and vascular health, but will not be able to protect against cancer in the same way as people who regularly consume soy since childhood.

In April 2008, a book was published in which Japanese researchers show the link between soy consumption and breast cancer. Dr. Iwasaki and his staff selected 24,226 Japanese women between forty and sixty-nine years old who followed their normal diet and observed them for ten years. Scientists studied their blood and urine tests for isoflavones. Women who consistently maintained high levels of genistein showed the lowest incidence of breast cancer. It turned out that they had been consuming soy since childhood.

IMPORTANT! Soy consumption from childhood not only reduces the risk of breast cancer, but also reduces the risk of recurrence in case of illness.

Soy genistein interferes with the action of tamoxifen and aromatase inhibitors (drugs used after breast cancer treatment to control estrogen levels in the blood to prevent the cancer from returning). But there are studies showing that consumption of soy and soy products can increase the survival rate of women who have recovered from breast cancer, whether they received tamoxifen treatment or not.

Since most studies suggest that soy consumption interferes with tamoxifen, the American Cancer Association recommends that women who have had breast cancer not consume soy until tamoxifen treatment is complete. But, attention, make sure that you do not come across a product in which soy is hidden. Most confectionery and processed foods use soybean oil.

Soy milk and yogurt contain the least isoflavones, but many other substances, such as sugar. Some believe that soy milk disrupts the endocrine system, similar to bisphenol A. It has been observed that excessive consumption of phytoestrogens in soy products can disrupt the reproductive system, so it is very undesirable to replace mother's milk with soy. Soy cannot be consumed by people with hypothyroidism either, as it takes iodine from the body, and if consumed, then as they do in the East - along with algae.

A few years ago, doctors prescribed estrogen and progesterone (female hormones) to treat menopausal ailments in women (hot flashes, anxiety, anxiety, osteoporosis). And what happened? Doctors stimulated breast and ovarian cancer. When they stopped prescribing hormones during menopause, cancer rates dropped in Western countries. Then soy isoflavone-based supplements began to be used, they are effective in reducing hot flashes and other symptoms associated with menopause. And again... This time, they were convinced that supplements can cause breast cancer. Therefore, we will veto soy supplements.

So we should avoid all isoflavones in our diet? Soy, sesame, and legume isoflavones make up about a hundredth of the potential of natural female estrogens. So with whole isoflavones in the diet, we will not have any problems. We will not increase our risk of breast cancer unless, like many vegetarians, we make soy a staple food: soy milk for breakfast, soy yogurt at noon, tofu with soy sauce for lunch, and miso soup for lunch and soy pâté for dinner. . With a varied, balanced diet, the problem will arise if we take isoflavone supplements constantly and for a long time.

Too many contradictions? I think it would be wiser to wait for other studies before dissuading women who have had breast cancer from the benefits of consuming soy.

IMPORTANT! I would advise against taking soy-based supplements to treat menopausal symptoms, especially when there is a history of breast cancer in the family. To consume soy or not depends on your tastes. If you like it and are used to it, consume it, but fermented foods are best.

PROSTATE CANCER AND SOY

I believe that isoflavones are very useful in prostate cancer. In addition, they prevent cancer. Soy isoflavones behave as anti-inflammatory substances: they are able to induce suicide of prostate tumor cells. Soy increases the effect of radiotherapy and reduces the number of side effects. In the case of prostate cancer, as opposed to breast cancer, it is recommended to consume soy and soy products even with hormonal treatment.

For prostate cancer, the best anti-cancer cocktail would be: soy + turmeric + tomato + green tea.

Other types of cancer. In colon and rectal cancer, soy and its derivatives have not shown any benefit. In ovarian cancer, it appears to have shown a modest protective effect. Soy provides protection against lung cancer and makes tumors more susceptible to radiotherapy. Soy consumption by pregnant women can cause leukemia in children.

SOY PRODUCTS AND THEIR CONSUMPTION

Soybeans in grains or ground into flour. Soybean grains are used for stewing, and flour for rolling products. Do not confuse the notorious green soy with soy as such. This latter refers to mungo beans (mung beans). Soybean grains are yellow in color and round in shape.

Soy milk. Of all soy foods, soy milk and yogurt are the most processed. Soy milk is obtained as follows: soybeans are soaked, mashed, filtered, briefly boiled, filtered and the liquid is boiled again for a short time. If you did the same with other legumes, lentils or peas, would you like it? Want to try? When we drink soy milk, we consume almost raw legumes, which causes gas, upsets the stomach, and leads to diarrhea and flatulence. Soy milk inhibits the absorption and assimilation of the foods that we consume with it. In production, during the heat treatment of soy milk, isoflavones are altered and degraded and soy loses its cancer-protective potential.

Tofu. It's sour soy milk. Sold in plastic bags, like soft cottage cheese. Completely tasteless product. It should not be consumed directly from the package, as it, like soy milk, is completely indigestible. Therefore, store-bought tofu requires cooking. Vegetarians eat it instead of meat, make it on a grill, eat it in sauce, in the form of a pate. There is even a smoked version, which is completely unacceptable because it contains benzopyrenes. Smoked tofu tastes like sausages. So-called "magic" tablets are also sold, which, after soaking, turn into tofu. Do you think it's healing? Isn't it overdone? I tried them twice, they did not convince me - they are too artificial.

Textured soy. Another of the most processed foods claiming to replace meat.

I don't understand why vegetarians are obsessed with finding a meat substitute. If they are vegetarian, it is implied that they are anti-meat. Then why look for substitutes in the form of seitan or soy?

Miso. This is a kind of spread made from fermented soybeans with sea salt and some grains. Miso hatcho is simply fermented soy, miso mugi is fermented soy with barley, and miso genmai is soy with whole rice. Adds flavor to dishes, very nutritious and rich in probiotics, which favor the regeneration of the intestinal flora.

It is advisable not to boil miso so that it does not lose its beneficial properties. Mix a spoonful of miso with a little water, stir well, add to the broth that is simmering, and wait a few seconds.

Soy sauce. Another product, liquid in consistency, derived from fermented soy. Like miso, it should be added to the dish at the end of cooking. There are two types of sauce: shoyu, which consists of wheat, soy and salt; and tamari, which includes only soy and salt. It is better to choose tamari sauce. Do not buy soy sauces in supermarkets. Take a look at the label, sauces usually contain sugar, caramel and other unwanted fillers.

Tempe and Nato. Fermented pre-cooked soy products. I haven't personally tried them, but because they're fermented, you can consume them when you're craving soy.

Fermented foods are better digested than other soy derivatives that cause gas.

Soybean oil. Widely used in the food industry. As a rule, this oil is modified and hydrogenated, full of unhealthy trans fats. Stay away from him.

Conclusion. Studies regarding the benefits of soy for cancer prevention are very inconsistent and depend on the conditions in which the work was carried out.

Soy has a positive effect on osteoporosis and cholesterol; its effectiveness in the fight against cancer has not been found, with the exception of prostate cancer, in which case soy consumption contributes to the prevention and treatment of the disease.

Soy is not safe, its consumption in large quantities can affect the functioning of the reproductive apparatus and breast tissue. Soy is able to stimulate the development of breast tumors with a strong hormonal component.

The effectiveness and reliability of soy supplements, which many people consume to lower cholesterol and treat menopausal ailments, have yet to be confirmed.

I hardly consume soy myself. I don't like tofu, it seems tasteless to me, too processed, besides it is packaged in plastic. If tofu and soy milk were made at home, I might eat them occasionally, but making these foods at home is too much of a hassle, and since their medicinal effect is doubtful, it's not worth it. I do eat tamari and miso sauce from time to time, though, and I love the flavor they add to dishes, and they're also high in probiotics. After the Fukushima disaster, I stopped consuming miso and tamari from Japan due to nuclear contamination.

This text is an introductory piece.

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Let's look at the pros and cons of eating legumes. Nadya Andreeva, a certified wellness specialist, a professional in the field of conscious nutrition, will help us with this.

Beans are beloved by many for their affordability and high protein content. They can be very tasty and filling, but they can also cause some serious problems, such as gas and bloating, as well as cramps and indigestion.

In general, there is a lot of controversy surrounding the impact of legumes on our digestive system and overall health. Some approaches recommend putting them at the top of the diet, while others, such as paleo dieters and medical practitioners, advise against them. Personally, I continue to eat lentils 2-3 times a week. But since every body is different and every digestive system is different, only you can make the right choice for your body.

Several reasons for the "doubtful" fame of legumes

Saponins: beans become a "musical product" for the reason that they contain saponins. They protect the plant from insects, but when cooking for our food, they form a soap suds on the surface of the pan. They do not allow proteins to be absorbed, resulting in stagnation of intestinal contents and gas formation.

Phytic acid: Phytate, which is an organic compound, is often present in untreated legume seeds, oats and other grains, providing a powerful binding effect on minerals. It has been proven that it significantly reduces the absorption of magnesium, zinc and calcium by the human body. In a word, legumes contain substances that interfere with the absorption of vitamins and minerals ... Yes, they are, but only if they were cooked incorrectly.

Liquid lentil soups are mostly too heavy for the digestive system of a Westerner who is not accustomed to using legumes as a source of protein.

Inability to digest digestive fibers: in addition to the phytic acid found in legumes, the harder ones (beans and turkish beans) contain oligosaccharides. The digestibility of these complex sugars is not possible without some external help because the human body does not produce the alpha-galactosidase enzyme needed to break them down.

Starch content: given that most people in the Western world are predisposed to diabetes, starchy foods can cause blood sugar spikes. This does not mean that pre-diabetics or diabetics cannot consume any legumes, but they should not form the basis of the daily diet. When I spoke with Frank Lipman, MD, Functional Disorders and multiple best-selling author on the subject of legumes, he recommended limiting their intake to 1/2 cup a day.

A few "for" the inclusion of legumes in the diet

Vegetable proteins: If we turn to the energetic aspects of food, a diet consisting mainly of animal protein is very rajasic or tamasic (depending on the source and its preparation) in its influence. Simply put, it makes a person lethargic and aggressive towards himself and others. For this reason, plant-based proteins, such as legumes, are important for diversity and reduced density in the diet. But don't forget that legumes are higher in carbs than protein, and their protein content is incomplete, and to supplement it, legumes need to be seasoned with herbs, seeds (like hempseed) or grains (quinoa).

Legumes contain fiber, which has a cleansing and detoxifying effect: fiber is known to have an effect on macronutrient transport and metabolism (eg, decreased glucose metabolism). Its ability to bind to heavy metals and organic carcinogens may be an important defense mechanism against toxicity.

Organic plant foods are easy to find and relatively inexpensive: while wild seafood and plant-based meats can be quite expensive, organic legumes are very affordable.

How to include grains and legumes in your diet without risking your well-being

Our ancestors have been eating beans for thousands of years and have long used methods to make them more digestible. We can learn a lot from them, from the use of fermentation processes to steeping and sprouting.

Remember that smaller lentils are generally easier to digest than larger beans. Each type of lentils and beans has its own properties. For example, red lentils are more of an imbalance trigger than mung beans (they are more difficult to digest and more drying).

I am happy to share with you a few secrets for cooking legumes:

• Soak them for at least 48 hours. Not just for the "night", as many recipes prescribe, but for 1-3 days. The most important aspect in properly cooking beans is to begin the processing process a few days before eating. The longer they are soaked, the easier they will digest. Soak the beans in very warm alkaline water. The ideal temperature will be between 120 and 148 degrees, since oligasaccharides break down under the action of enzymes at a temperature of 150 degrees. The pH of the water also matters - hard water should be avoided. An easy way to make water more alkaline is to add some lemon juice.
• Change the water several times. During the soak, drain the water and rinse the beans several times. Changing the water will get rid of the antinutrients in the beans.
• Cook them slowly and slowly. Whether you've sprouted or soaked them, try to cook the beans over low heat for a long time. Slow cooking on the stove works well, as does slow cooking in the oven or burner. I love cooking beans in a crock pot.