
“What?? Didn’t you tell me last week that beans were a high quality food; full of fiber and nutrients?”
Yes, beans are a nutrient dense food and can be a great source of fiber.
When they are PROPERLY PREPARED.
Plants and Anti-nutrients:
Plants have a survival instinct and many have evolved to survive, well, being eaten.
Plants contain a number of different compounds that make digestion harder and inhibit mineral absorption. This is where these compounds get the name “anti-nutrients”. They can actually block absorption of other minerals in the food and can carry existing minerals out of the body of whomever is eating that plant.
Lectins and oxalates are two common anti-nutrients. While these compounds do serve other roles, one of their roles is to protect the plant from predators.
Beans, nuts and seeds contain the highest level of lectins.
Oxalates are found in greens like spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens.
Oxalates bind to calcium and keep it from being absorbed. Not great for those of you eating spinach and kale as your primary source of calcium for bone health. High oxalate intake can also contribute to kidney stones.
Lectins can inhibit the absorption of vitamins and minerals like vitamin E, calcium, iron, phosphorus, and zinc.
“So, is eating plants bad?”
No! Plants are packed full of fiber and micronutrients. Essential vitamins and minerals. Phytochemicals, polyphenols, flavonoids, and many other compounds that are protective.
So what do we do about these anti-nutrients?
This is where knowledge and proper food preparation come in!
Raw vegetables will contain higher levels of these anti-nutrients. Think green smoothies and salads.
Fat though can inhibit absorption of oxalates. I always top my green salads with a high quality olive oil.
Fermenting, soaking, sprouting, and cooking can all decrease the effects of these anti-nutrients. Blanching, steaming, boiling and discarding the cooking water can be effective.
This is one reason to always soak your beans before cooking them. Be sure to dump the soaking water as this will contain those anti-nutrients. This is also why you want to rinse canned beans before using them.
Soaking nuts and seeds overnight before eating them will allow your body access to the important vitamins and minerals they contain.
Method:
4 cups of raw nuts and/or seeds
Cover with filtered water
Leave overnight on the counter covered with a clean dishtowel
Drain and rinse in the morning
Put them in the oven or dehydrator at 100 to 150 degrees until dry
**Note: if you are not going to dry them out, use a smaller amount and eat right away. They can grow moldy rather quickly.
Bio Individuality:
Despite properly preparing foods like beans, you can still have a hard time digesting certain foods. We are all different. This is where an individualized approach to nutrition is important.
If you need help finding the foods that support you in feeling great, reach out now!
As a certified holistic health coach, I help busy people keep themselves and their families healthy through simple, everyday habits. I use food and lifestyle to accomplish this goal.
Together we build a simple yet profound wellness plan.
I can help!
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