Hello friends!
Winter in Moscow began exactly with the advent of 2016, and for three weeks now it has been frosty and snowy - in the best traditions of my childhood. In this weather, you want warm, but at the same time light and nutritious food, after which you won’t be drawn to the couch or on social networks. And if in the summer I’m almost on a raw food diet, then in the winter my choice is vegetable stew, whole grains and legumes.
Speaking of legumes. According to Ayurveda and the theory of 6 tastes, most legumes have an astringent taste that balances Kapha. This is important for people whose constitution is dominated by Kapha, as well as for everyone else in the second half of winter and early spring - that is, during the Kapha season. And mung dal (mung bean) beans are called “golden beans” in the homeland of Ayurveda, as they have a beneficial effect on all three doshas. Moong dal is part of the main cleansing dish of Ayurveda - kitchari. I wrote about how to cook kitchari and why this dish is so healthy.
At the same time, in our country I see everywhere how people are wary of legumes. This is because few people actually know how to cook legumes to neutralize their unpleasant and gut-irritating properties. But first, let's figure out why there is such a problem with legumes in the first place.
What's the problem with legumes?
The problem with legumes is the phytic acid they contain. This acid is not digested or absorbed by the body. Moreover, it blocks the intestinal absorption of magnesium, calcium, iron and zinc, and also interferes with the absorption of fats and proteins by blocking digestive enzymes in the stomach. This reduces the nutritional value of food and can lead to essential mineral deficiencies.
The World Health Organization (WHO) lists phytic acid as the No. 1 cause of anemia (iron deficiency). This acid is also one of the causes of food allergies and sensitivity to certain foods.
There are four ways to improve the absorption of legumes and eliminate the unpleasant consequences of eating them:
1. Soak everything except lentils
Phytic acid is destroyed by phytase, an enzyme also present in cereals, legumes and nuts. It is activated by soaking, sprouting or fermentation, so soaking legumes is mandatory.
How to soak?
The process itself is very simple. All you need is warm filtered water and a natural oxidizing agent (apple cider vinegar, lemon juice). It is most convenient to soak the legumes in the evening.
Proportions: 1 tablespoon of natural oxidizing agent for every glass of water. Pour in enough warm filtered water to completely cover the beans. Try to avoid plastic utensils.
After filling the beans with water, cover the bowl with cling film or a lid. Place in a warm place. On average, it takes 12-18 hours to activate the phytase enzyme. Rinse the beans well after soaking.
And one more thing: be careful with the recommendations on the packaging. My package of beans (mung dal from Mistral) says that no soaking is required. At the same time, the recommended cooking time is 1.5-2 hours. I will say right away that this is not best option cooking beans. Prolonged cooking destroys beneficial microelements, and the taste of overcooked legumes is a so-so pleasure.
It turns out much tastier and healthier if you pre-soak the beans for several hours, or better yet, overnight. This applies to all legumes except red and yellow lentils.
2. Legumes + blender =
Chopped beans are easier to digest, so the creamy consistency is preferable for children and people with weak digestion. And the taste turns out richer and richer, and the consistency is velvety. Puree the beans in a blender or food processor. By the way, chickpea puree is the basis of hummus, which is now very popular among vegans as a hearty snack.
3. Don't skimp on spices!
When cooking legumes, add cumin, coriander seeds, turmeric, black pepper, paprika, dill, asafoetida, cayenne pepper or ginger. These spices help ignite the digestive fire and help legumes be better digested. Remember that turmeric and black pepper work especially well in tandem.
4. Mix it right
Under no circumstances should legumes be combined with meat, bread, cereals, sour cream, nuts and cheese. Any of these combinations turns legumes into a heavy meal, after which you only want to sleep. Add more greens to all dishes containing legumes and wait 3-4 hours before eating anything else. Read more about the rules of food combinations
Mung bean, chickpeas, several types of lentils and beans, peas, soybeans, peanuts - a variety of legumes helps out when you exclude meat products from your diet. Vegetarians value legumes for their high content of plant protein and fiber. Often cited as an example are the centenarians of Japan, who love soy, or India, where everyone eats kitchari and other side dishes made from legumes. At the same time, legumes can be difficult to digest, causing discomfort and heaviness in the stomach. By applying a few simple principles, we can improve the absorption of legumes and make them more beneficial to our bodies.
Legumes, like nuts, seeds and grains, contain enzyme inhibitors that keep them dormant and prevent them from germinating until they receive enough moisture. These inhibitors can negatively impact digestion by blocking our digestive and metabolic enzymes.
They also contain phytic acid, which, in combination with inhibitors, protects the grains well from being eaten by animals, making them dry and indigestible. In the intestines, phytic acid can interfere with the absorption of calcium, iron, magnesium and zinc.
Traditionally, grains and legumes were always soaked or fermented before being prepared into cereals, breads, or other dishes. The process of making sourdough bread classic recipe tofu and soy tempeh, and soaking mung beans and lentils for two to three days in Indian cooking are all examples of wise treatment of grains and legumes.
Soaking neutralizes enzyme inhibitors and triggers the formation of beneficial enzymes that improve the digestibility of grains. During the soaking process, enzymes and lactobacilli also break down and neutralize phytic acid. Essentially, by soaking beans in our pot before cooking, we simulate the grain entering wet soil - the grain awakens and its nutritional elements become more active.
It will take a minimum of 7 hours to destroy most of the phytic acid and neutralize the inhibitors in grains and legumes. Beans or lentils soaked overnight will not only be better digested the next day, but will also cook faster.
-After washing the grains, fill the beans with heat drinking water and leave overnight at room temperature.
-It is best to leave the pan with soaked grains next to the radiator, since in a warm place the “awakening” process occurs faster.
-If you soak the beans longer (2-3 days), rinse them every 7-8 hours.
-Before cooking, the water in which the grains were soaked must be drained, and the grains themselves must be rinsed well.
Spices such as asafoetida, ginger, black pepper, turmeric and coriander improve the absorption of legume dishes. Ginger can be added during cooking, either dry or fresh.
How good are legumes? On the one hand, they are praised, they talk about their usefulness, on the other hand, they scold them: they say, they are heavy food. Where is the truth?
Explains Viktor Konyshev, a famous nutritionist, doctor medical sciences:
Legumes are indeed a good source of protein. However, they lack some amino acids - primarily cysteine and the essential acid methionine. In addition, protein from legumes is not fully absorbed - worse than from meat and other animal products. In pre-revolutionary Russia, there was a good tradition of combining peas with porridge, due to which the amino acid composition of each of these products was mutually enriched. It would be nice to revive this tradition.
Legumes have a lot useful properties. They do not cause a sharp increase in sugar, reduce cholesterol in the blood and thereby prevent the development of atherosclerosis, coronary disease heart and diabetes. These effects are created by plant fibers, polyphenols, phytosterols, saponins and some other substances. Scientific evidence is accumulating on the ability of legumes to protect against colon cancer and some other tumors. They contain a lot of choline - it is very beneficial for the liver and is rarely found in other foods.
In terms of the content of potassium, calcium, magnesium, chromium, iron, copper, as well as vitamins E, B1, B6 and a number of other useful substances, legumes are superior to many grain crops. But the ratio of calcium and phosphorus in them is unfavorable for the absorption of calcium by the body. And the phytates present in legumes interfere with the absorption of not only calcium, but also iron and a number of other minerals.
Another drawback of almost all legumes is their high purine content. Therefore, they are not recommended for gout and urolithiasis. Our body is not able to digest some carbohydrates contained in legumes, and they cause flatulence. To partially remove them, it is recommended to soak the legumes for several hours before cooking; it is good to add a little baking soda.
In addition, many legumes contain substances that interfere with the digestion of protein in the intestines. But during cooking and partially during soaking, they are destroyed.
A few words about beans. It happens different colors. The darker the seeds, the richer it is in beneficial antioxidants. But at the same time, such beans are less digestible. It is recommended to soak the dark one a little longer than the white one. And raw beans can cause poisoning.
Expert opinion
Alexey Bueverov, gastroenterologist, doctor of medical sciences, professor of the 1st Moscow medical university them. I. M. Sechenova:
Beans, peas and almost all other legume products often cause flatulence - a feeling of gas accumulation in the intestinal cavity. This is primarily due to the fact that they contain a lot of fiber, which is not digested by the enzymes of our digestive tract. The bacteria living in it break it down, releasing a lot of gases. People often ask whether this can be prevented with enzyme preparations. Most of these medications contain enzymes that digest proteins, fats, and regular carbohydrates, but not fiber. To do this, it is better to choose medications that contain the hemicellulose enzyme (Festal, Enzistal, Ferestal, Digestal, Normoenzyme). Products with simethicone (Espumizan, Antiflat, Sub Simplex) can also help - this substance is an antifoam and reduces flatulence. In addition, simethicone is sometimes included in some enzyme preparations.
Recipe from AiF
Buckwheat porridge with legumes
- Soak 1/2 cup of lentils or peas overnight (you can use green split peas without soaking), then drain and rinse.
- Cook peas in 1 liter of water. When 1/3 of the liquid has evaporated, add buckwheat.
- 5 minutes before readiness, add the sauteed onion directly with the oil in which it was fried. Salt and pepper - to taste only after cooking.
Mung beans, chickpeas, several types of lentils and beans, peas, soybeans, peanuts - the variety of legumes helped me out a lot when I just removed meat products from my diet and during the first months I was looking for a replacement for chicken and dumplings. For their ability to perfectly saturate, the Arabs even called legumes “meat for the poor.” Vegetarians value legumes for their high content of plant protein and fiber. Often cited as an example are the long-livers of Japan, who love soy, or India, where everyone eats kitchari and other side dishes made from legumes. At the same time, legumes can be difficult to digest, causing discomfort and heaviness in the stomach. By applying a few simple principles, we can improve the absorption of legumes and make them more beneficial to our bodies.
Olya Malysheva
"Hibernation"
Legumes, like nuts, seeds and grains, contain enzyme inhibitors that keep them dormant and prevent them from germinating until they receive enough moisture. These inhibitors can negatively impact digestion by blocking our digestive and metabolic enzymes.
They also contain phytic acid, which, in combination with inhibitors, protects the grains well from being eaten by animals, making them dry and indigestible. In the intestines, phytic acid can interfere with the absorption of calcium, iron, magnesium and zinc.
✩ If dry grains are simply boiled, the inhibitors and phytic acid are not neutralized and exhibit their negative effects. With good digestion, eating legumes and grains from time to time may not cause harm. If they form the basis of the diet, it is worth paying attention to improving their absorption, which each of us can do in our own kitchen.
Wake me up
Traditionally, grains and legumes were always soaked or fermented before being prepared into cereals, breads, or other dishes. The process of making sourdough bread, the classic recipe for tofu and soy tempeh, and soaking mung beans and lentils for two to three days in Indian cuisine are all examples of wise attitudes towards grains and legumes.
Soaking neutralizes enzyme inhibitors and triggers the formation of beneficial enzymes that improve the digestibility of grains. During the soaking process, enzymes and lactobacilli also break down and neutralize phytic acid. Essentially, by soaking beans in our pot before cooking, we simulate the grain entering wet soil - the grain awakens and its nutritional elements become more active.
✩ It will take a minimum of 7 hours to destroy most of the phytic acid and neutralize the inhibitors in grains and legumes. Beans or lentils soaked overnight will not only be better digested the next day, but will also cook faster.
Soak me
- After washing the grains, fill the beans with warm drinking water and leave overnight at room temperature.
- It is best to leave the pan with soaked grains next to the radiator, since in a warm place the “awakening” process occurs faster.
- If you are soaking the beans longer (2-3 days), rinse them every 7-8 hours.
- Before cooking, the water in which the grains were soaked must be drained and the grains themselves must be rinsed well.
Spices!
Spices such as asafoetida, ginger, black pepper, turmeric and coriander improve the absorption of legume dishes. Ginger can be added during cooking, either dry or fresh.
What about soy?
Apart from a spoonful of soy sauce a day and a bowl of miso once a month, I do not consume soy or soy products. The tofu that you can buy in our stores, and even more so the soy sausages and sausages, are very different from those soy products that have traditionally been valued in Asia. Before its popularization in the West, soybeans were never consumed in an unfermented form. Classic fermented soy sauce, tofu, miso and tempeh - the process of preparing all traditional soy dishes in Asia involved long fermentation, which improves its absorption.
Shop soy milk or soy sauce and tofu in chain restaurants are not prepared according to the traditional recipe and soy does not undergo the fermentation process, which means it remains as difficult to digest as dry beans.
✩ Soy also contains phytoestrogens, which, if consumed regularly, can negatively affect our hormonal system and suppress our reproductive function. Doctor Kaayla Daniel wrote an entire book about other negative consequences of soy consumption, “The Real Truth About Soy.”
How difficult it is to live!
I don’t always remember to soak legumes overnight and love the taste of buckwheat with regular soy sauce. Lentil soup for me is a satisfying part of lunch, but not the healthiest. But after a plate of lentils, you can forget about hunger for a long time. Hot miso soup at a Japanese restaurant will warm you up after a cold street, but instead of tofu, I'd rather add goat cheese or avocado to my salad.
Let's look at the pros and cons of eating legumes. Nadya Andreeva, a certified wellness specialist and professional in the field of conscious nutrition, will help us with this.
Beans are beloved by many for their availability and high protein content. They can be delicious 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 effect of legumes on our digestive system and health in general. Some approaches recommend putting them at the top of your diet, while others, such as Paleo dieters and health practitioners, advise avoiding them. Personally, I continue to eat lentils 2-3 times a week. But since every body is different and every digestive system is different, do right choice only you can do it for your body.
Several reasons for the “dubious” fame of legumes
Saponins: beans become a “musical product” for the reason that they contain saponins. They protect the plant from insects, but when preparing our food, they form a soap scum on the surface of the pan. They prevent proteins from being absorbed, resulting in stagnation of intestinal contents and gas formation.
Phytic acid: phytate, which is organic compound, often present in unprocessed bean seeds, oats and other grains, has 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 short, legumes contain substances that interfere with the absorption of vitamins and minerals... Yes, this is true, but only if they were cooked incorrectly.
Most thin lentil soups are too heavy for digestive system Westerners who are not accustomed to using legumes as a source of protein.
Inability to digest digestive fiber: In addition to the phytic acid contained in legumes, the harder ones (beans and Turkish beans) contain oligosaccharides. The absorption of these complex sugars is impossible without some external help because the human body does not produce the alpha-galactosidase enzyme necessary to break them down.
Starch content: Considering that a large proportion of 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 some legumes, but they should not form the basis of daily diet. When I spoke with Frank Lipman, MD, functional disorders physician and multiple best-selling author on legumes, he recommended limiting legume intake to 1/2 cup per day.
Several “pros” of including legumes in the diet
Plant proteins: Turning to the energetic aspects of food, a diet consisting primarily of animal protein is very rajasic or tamasic (depending on the source and its preparation) in its effects. Simply put, it makes a person lethargic and aggressive towards himself and others. For this reason, consuming plant-based proteins such as legumes is important to provide variety and reduce dietary density. But don't forget that legumes contain more carbohydrates than protein, and the protein they contain is incomplete, and to supplement it, legumes need to be flavored with greens, seeds (like hemp seed) or grains (quinoa).
Legumes contain fiber, which has a cleansing and detoxifying effect: fiber is known to have effects on macronutrient transport and metabolism (eg, decreasing glucose metabolism). Its ability to bind to heavy metals and organic carcinogens may provide an important protective mechanism against toxicity.
Organic plant foods are easy to find and relatively inexpensive: While wild seafood and plant-fed 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 techniques to make them more easily digestible. We can learn a lot from them, from using fermentation processes to soaking and sprouting.
Remember that smaller lentil grains are generally easier to digest than larger beans. Each type of lentils and beans has its own properties. For example, red lentils are a greater cause of imbalance than golden beans (they are more difficult to digest and more drying).
I am pleased to share with you a few secrets for cooking legumes:
- Soak them for at least 48 hours. Not just for “overnight,” as many recipes prescribe, but for 1-3 days. Most important aspect In proper preparation of beans, start the processing process a few days before eating. The longer they are soaked, the easier they will be digested. Soak the beans in very warm alkaline water. The ideal temperature would be between 120 and 148 degrees, since oligasaccharides break down under the action of enzymes at a temperature of 150 degrees. The pH value of the water is also important - hard water should be avoided. The easy way To make the water more alkaline, add a little lemon juice.
- Change the water several times. While soaking, drain the water and rinse the beans several times. Changing the water will get rid of the antinutrients contained in the beans.
- Cook them long and slowly. And whether you sprouted or soaked them, try to cook the beans over low heat for a long time. Slow cooking on the stovetop produces good results, as does slow cooking in the oven or burner. I like to cook beans in a slow cooker with a clay bowl.
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