When transitioning to a whole foods plant-based diet, one of the things I notice people struggling with is getting enough beans and legumes. This isn’t really surprising since pulses are not one of the more common foods in a standard diet, and many people go for weeks or even months without eating them at all. Even many long-time vegetarians and vegans don’t eat the suggested amount (or know what that amount is).
But a recommendation that emerged from the most comprehensive analysis of diet and cancer that has been done to date (by the American Institute of Cancer Research, reviewed by 21 of the top cancer researchers in the world, and published in 2007) was to eat whole grains and or legumes (which includes not only whole beans/legumes, but also tofu, tempeh or items like hummus) with every single meal – which looks something like 1 ½ cups a day. That’s A LOT more beans than a lot of us are getting!
In this week's episode of In My Plant-Based Kitchen (episode 41) I talk more about this, and I share a recipe that I have been working on for a Simple Kidney Bean Curry (see recipe below).
The Reasons for Beans
When the nutritional benefits of this potent food group are considered, the reason behind this advice becomes clear. Beans and legumes are a virtual cornucopia of nutritional abundance! They are not only loaded with protein and complex carbohydrates (meaning lots of fibre), but also iron, zinc, magnesium, calcium, potassium, vitamins A and C, and plenty of powerful phytonutrients too. Being so rich in fibre, they are an important prebiotic food (which means they feed the friendly bacteria in our guts, creating a cozy atmosphere for them and inviting them to stay around). They are a protein far preferable to that in animal products, being naturally low in saturated fat and sodium, and cholesterol-free. They are digested slowly, which means they not only help to keep our blood sugar and energy levels stable, but they go a long way to helping us to feel full and satiated. In fact, when someone new to a plant-based diet complains that they feel like they can’t eat enough food to feel full, the first question I ask is how many legumes they are consuming in a day, and they almost always report that they’re not eating many.
The Magical “Fruit”
We all know that poem featuring beans, and though it may have been a source of amusement in our childhood, there are very real anxieties and concerns around the gas that increasing the amount of beans in your diet can cause. Furthermore, these concerns are not unfounded. Because beans are so high in fibre, people who are not used to eating a lot of fibre can experience digestive discomfort and gas when they first increase their consumption of pulses. In addition, beans and legumes contain various levels of oligosaccharides, which are sugars that humans cannot break down, and are one of the main causes of gas since our intestinal bacteria ferment these sugars during digestion.
Luckily, there are several things you can do to make beans more digestible and less problematic:
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Oligosaccharides are water soluble, so you can wash a lot of them out as long as you are soaking and cooking beans properly. Always throw your soak water out – you don’t want to cook in that water since that’s where the oligosaccharides have migrated to.
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Never cook beans in the first stage (from dry) with salt as it stops them from cooking properly. Make sure your beans are well-cooked; you will know they are when you can mash them easily with the back of a spoon.
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By cooking beans with the seaweed kombu, or spices like ginger, fennel or cumin you can improve digestibility (and add flavour and nutrients).
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If you’re sensitive to beans, avoid eating bean dishes with added sugars since that can make them harder to digest.
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Lentils, split peas, mung beans, adzuki beans and black-eyed peas are lowest in oligosaccharides, so as you’re getting started with your bean increase, focus on those until you feel you are in the clear (so to speak 😊). Tempeh or tofu are also low-oligosaccharide options due to the processing they have undergone (though unprocessed soy beans have some of the highest oligosaccharide content).
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Introduce beans into your life gradually, giving your body a chance to adjust. There may be about a 3-week adjustment period, so be patient!
Don’t make the mistake of avoiding pulses because you are afraid of the gas they might cause. It’s well worth the effort of working through that to reap the enormous health benefits they bring with them. Once you start exploring the world of beans and legumes, you will be amazed at the variety of texture and flavour they can bring to your menu.
Simple Kidney Bean Madras Curry
Serves 6
Ingredients
- 1 large onion, diced
- 4 garlic cloves, minced
- 1 28-ounce can diced tomatoes
- 2 cups cooked kidney beans (or 1 large can)
- 1 tbsp braggs
- 2 tbsp madras curry mix, or more to taste
- up to 1 cup water (if needed)
- salt and pepper to taste
Directions
1. Heat a large saucepan over medium heat and when hot add onions. Saute a few minutes, until they start to brown (add a splash of water if they start to burn).
2. Add garlic and saute a couple more minutes. Now add beans and spice mix, mix well.
3. Add tomatoes and braggs and bring the mixture to a low boil. Reduce heat and simmer for 20 minutes to an hour to infuse flavours (you can add water at any time if the mixture seems to be getting too dry, but if don't add more than you need as it will dilute the flavour). Taste and adjust spices before serving.
4. Serve with brown rice/quinoa or another favourite whole grain, sauteed broccoli/roasted squash or another side veggie and greens or a side salad. This gets better as it sits, so is a great recipe to batch cook!