Benefits of soaking beans before cooking

According to the United States Department of Agriculture (USDA), beans are a nutrient-dense group of vegetables. They offer a variety of health benefits and are packed with important nutrients, from folate and potassium to iron and zinc.

Beans help you feel fuller longer thanks to their protein and fiber content, which supports gut health, according to nutritionist Barbie Cervoni (CDCES-certified diabetes care specialist).

Plus, their carbs provide sustained energy. Beans may even help regulate your blood sugar and blood pressure.

Soaking beans is a popular method that offers many health benefits, says Barbie Cervoni.

Benefits of soaking beans

According to the USDA, dried beans and lentils should be cleaned and soaked before cooking. Because of their small size, dried peas and lentils typically do not need to be soaked. However, you can still soak them to gain additional health benefits. Soaking them before cooking helps them absorb water and cook evenly, reducing cooking time.

Reduce digestive problems

Beans contain oligosaccharides, a type of carbohydrate that can be difficult for your body to digest, says nutritionist Barbie Cervoni. This can lead to gas, bloating, abdominal pain, and diarrhea. Soaking beans can help reduce these side effects by releasing some of the oligosaccharides into the water.

Reduce anti-nutrients

Beans contain compounds called antinutrients that interfere with the absorption of nutrients, explains Barbie Cervoni. Some examples include lectins, which can cause digestive problems if beans are not cooked properly; phytic acid, which can bind to iron, calcium, and zinc, making it harder for the body to absorb them; and tannins, which can make it harder for the body to digest protein and absorb vitamins and minerals.

“Soaking or cooking beans can improve digestibility and enhance nutrition by reducing antinutrients. The reduction varies depending on the type of legume and the soaking time,” says Barbie Cervoni.

Improves the texture and softness of the beans

Soaking beans allows them to retain their shape while improving texture and tenderness. The softer texture is especially desirable in cooking.

How long to soak beans?

Ms. Barbie Cervoni pointed out 3 commonly chosen bean soaking methods including:

Hot soak method: This method can help reduce intestinal gas. For every pound of dried beans, add 10 cups of hot water. Bring to a boil and let it boil for 2-3 minutes. Then turn off the heat, cover, and let it sit for 4-24 hours.

Quick soak method: This is similar to the hot soak method but you let the beans sit for at least an hour after boiling and cover.

Traditional or Overnight Soaking Method: This method does not require boiling water. For every pound of dry beans, add 10 cups of cold water and let the beans soak overnight or for at least 8 hours.

Source: https://laodong.vn/dinh-duong-am-thuc/loi-ich-cua-viec-ngam-cac-loai-dau-truoc-khi-che-bien-1358436.ldo