How to enjoy legumes without bloating

How to enjoy legumes without bloating

Today I want to talk about an important type of food…

One that is surrounded by so much confusion.

Legumes often get a bad rap because they can cause bloating, excessive embarrassing gas and pain…

When they aren’t prepared and cooked correctly.

But they also contain wonderful, healthy nutrients.

Legumes are a great source of plant-based protein, great for both vegetarians and meat eaters, packed with fibre and complex carbohydrates as well.

And for those on a budget, organic varieties are far cheaper than meat.

So let’s take a look at how humble beans and lentils can improve your health, what issues they might cause, and how to prepare and cook legumes so you can still enjoy all the goodness they bring.

The two important compounds in legumes are called saponins and phytic acid…

1) Saponins

Saponins naturally occur in legumes and these plant chemicals create a soapy lather.

Research shows they can improve blood sugar levels, balance cholesterol levels, and may even help reduce obesity and weight gain.

But when some women eat legumes they complain about bloating, and saponins might be the cause.

How?

Their sudsy foam may stop protein from being digested completely leading to stagnation in the digestive system and an increase in painful gas.

2) Phytic acid

This organic compound reduces your ability to absorb important minerals like magnesium, zinc, and calcium.

Because of this, phytic acid has been called an anti-nutrient.

But the foods high in phytic acid, like beans, nuts, and lentils, are wonderful for your health…

Let’s take a look at how you can prepare and cook legumes to reduce these negative effects so you can gain all the benefits.

How to prepare and cook legumes

Soak beans and lentils for 48 hours before cooking them.

Try to keep the water at around 120 – 140 degrees and change it several times.

Cook your legumes on a low heat and very slowly (a slow cooker is a great idea!)

Enjoy them in especially simple vegetarian recipes.

If you love cooking and have time, you can also try sprouting or fermenting your legumes.

Xx Nik

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