BEANS RE-VISITED--A TRUE HEALTH FOOD, DESPITE THE PUNDITS

The poor, lowly, peasant food, the bean,  is like the "Rodney Dangerfield" of foods.  It gets no respect.

And I don’t understand why.  Ever hear the expression, “if you tell a lie long enough, it will stick”?  That appears to be the case with legumes. Meanwhile, people will over-indulge in the worst food combinations possible, produce flatulence (sorry if you’re eating) that will result in evacuation in their homes, and yet these foods get a pass (no pun intended)

FACT: Beans, when prepared, combined and chewed well, are easily digestible, going through the entire gastro-intestinal tract in much less time than animal protein. (ciatition needed).

FACT: Beans are a GODSEND  for regulating blood sugar levels, a long-chain polysaccharide accompanied by a high amount of dietary fiber.

This statement needs clarity.  The problem is, due to the nutrition facts required  on  labels, people will look at a can of beans,see 40 grams of carbs, then avoid it like the plague.

Truth be told, and this is one of my few original observations—fiber is the rev-limiter on carbs.  Let me explain---years ago, when  the Acura division of Honda debuted its Integra automoibile, I was one of the first to buy.  The small engine had a red-line of 7,000rpm. And you had to rev it close to red-line it to get any power out of it.And I was concerned I could over-rev the engine. Turns out my concerns were unnecessary.  Because there was a rev-limiter built in. The engine would turn-off near the red-line

So what does this have to do with beans?  Fiber slows the absorption of sugars, lowering the glycemic index of the food (past footnote). And high fiber will cut body fat  (see book: Body Rx  by Dr. Scott Connelly).                       


KEYS TO ENJOYING BEANS—GAS-FREE

1.       For canned beans, place in large bowl, fill and rinse, repeat until the foam is non-existent

2.       For dried beans, soak, then rinse water until foam is non-existent.

BEST FOOD COMBINATIONS

1.  For dried beans, cook with diced root vegetables: carrots, onion, turnips, rutabaga.

2.  For meals, beans combine best with: grains, vegetables, soyfoods (tofu, tempeh), and  other  legumes and seeds.
3. Add a 3" strip of kombu sea vegetable--releases alkaline-forming minerals.
4. For larger beans such as chickpeas and black soybeans, the use of a pressure cooker will result in a tender bean, easy to digest.

WORST FOOD COMBINATIONS

1. Beans do not digest well with: flesh foods or raw fruit  While beans are often served with fish, it's a bad combination. I'll save you the labored detail

2. Beans and dairy--another invitation to flatulence.  In place of that dollop of sour cream on top of your black bean soup, try a mock version made from tofu.

OTHER SUGGESTIONS

Chew, chew, and then some! Beans must be masticated until liquified in the mouth.

Purees are not recommended because it replaces the chewing process. Leave at least 50% of the beans whole.


MARRYING THE BEAN WITH RIGHT SPICE


One of the most inaccurate pieces circulating in the nutrition world is the indictment of spicy foods.
FACT: spices are digestive aids The culprit is the fatty foods it's added to. Furthermore, the science supports the health benefits of curcumin, curries, ginger and other spices, from home remedies to anti-inflammatory properties.


Here are some optimal bean/spice combinations


BEAN                                                                 COMBINE WITH


white beans (lima, navy)                            dill
black bean                                                        cumin
lentil                                                                    cilantro
red beans                                                           chili
split pea                                                             curry


VARIETY


So, you browse the isles in the store and see the same old, same old...black beans, red kidney, pinto, chickpea, etc.

How about these: black garbanzos, swedish brown, black  beluga lentil, anasazi, mung, butterscotch calypso, giant peruvian lima , green flageolet,  and more!

So, go get some! Cool beans!