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A little lesson about legumes
(try saying that quickly three times.. 😂)
Lots of you have been asking about beans and lentils (AKA legumes) and as I’ve been talking about protein this week, I thought it would be helpful to slip this post in, seeing as legumes are one of the top plant-based protein sources and some of the healthiest foods around.
I also see a lot of people saying they’d love their diets to be more plant-focused, but they can’t digest legumes. Truth be told, nor could I. Or so I thought.
Beans, especially, set my IBS off like crazy and at one point, I’d lost so much weight from eating them that my doctor referred me to a dietitian to get to the bottom of it.
Enter: the low FODMAP diet. So, after the elimiation/reintroduction phase, out went the beans and things improved a bit. I cut them out of my diet for years.
Oh, how I wish I’d known then what I know now!
Long story short, but transitioning (very slowly) to a (mostly) plant-based diet didn’t just mean I was able to tolerate beans again. It has actually put me in ‘remission’. In 15-odd years, I’d barely had a single day symptom-free.
Now? I eat legumes at least once a day and I am free from the shackles of the bathroom. It’s honestly changed my life.
Having trouble digesting beans and lentils?
Don’t worry – you just need to train your good gut bacteria to give you a hand!
If you don’t eat legumes very often, you won’t have an abundance of the microbes that are necessary to ferment them. The solution is to eat them more often, but go low and slow.
Try this..
- Start with lentils, black-eyed peas, mung beans and adzuki beans – they are easier on the gut.
- Don’t skip or reduce the soaking step! You can soak for up to 3 days, just change the water frequently.
- Always give canned beans a thorough rinse too.
- Make sure the legumes are well-cooked before eating. Longer cooking (and soaking) makes them more digestible.
- Try sprouting your legumes for easier digestion.
- Adding cumin, ginger, turmeric and garlic during cooking can help too.
And check out my guide to reducing digestive discomfort on a plant-based diet for more tips.
What are legumes?
The legume family consists of plants that produce a pod with seeds inside. The term “legume” is used to describe these seeds.
Common legumes include beans, lentils, peas, and peanuts.
Why are legumes so great?
Legumes are high in fibre, a great source of plant-based protein, cheap and accessible!
They are highly nutritious and contain various minerals including (non-haem) iron, and are a good source of B vitamins, especially folate.
Legumes are great for your gut!
The resistant starch and soluble fibre in legumes feeds you and your good gut bacteria who will produce beneficial compounds called short-chain fatty acids.
Legumes can also help keep you satiated, moderate post-meal blood glucose, and improve insulin sensitivity.
How to cook legumes
Beans need more preparation than lentils and I’ll be quite honest – I usually just crack open a can!
It’s not difficult to cook them from scratch though…
How to cook beans
- Sieve or pick through to remove any stones or debris
- Rinse a few times until the water runs clear
- Soak in water at room temperature for at least 12 hours
- Drain, transfer to a saucepan and cover with fresh cool water (about 2″ above the line of the beans)
- Boil for 10-15 minutes, then turn heat down to a simmer
- Wait 30 mins before seasoning
- Add more water if the level runs too low, but aim to make a thick broth – keep the pan uncovered to help this process
- It will take anywhere from 30 mins to 2 hours to cook, depending on the type of bean, so check every 30 mins
A pressure cooker (i.e. Instant Pot) reduces the cooking time of beans significantly.
How to cook lentils
- Sieve or pick through to remove any stones or debris
- Rinse a few times until the water runs clear
- Soak in water at room temperature for 10-30 mins
- Drain, transfer to a saucepan and cover with fresh cool water (about 2″ above the line of the lentils)
- Lentils cook a lot quicker and will be ready in 15-20 mins
Both beans and lentils can be added straight to a recipe at step 4 (after draining), if desired.
REFERENCES:
- Nugent, A.P. (2005), Health properties of resistant starch. Nutrition Bulletin, 30: 27-54.
- Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial
- Resistant starch improves insulin sensitivity in metabolic syndrome
