Black, white, green, pinto, kidney, Lima, garbanzo — these beans and more are good for you. They are the perfect addition to the diets of vegans and non-vegans alike as they are packed with protein and many other nutrients. So what’s keeping some people from serving them on the table more often? The gas beans are highly associated with!
Trying to avoid eating beans because they leave you gassy, which can be both an uncomfortable and embarrassing issue, means you are depriving yourself of some of the most amazing health benefits that beans are known to offer. Take a look at the following to know what you are missing:
- Experts say that 1/2 cup of cooked beans yields the same amount of protein as a couple of 2-ounce servings of lean meat. Unlike meat, beans contain absolutely zero cholesterol and a negligible amount of saturated fat.
- The same serving of cooked beans supplies the body with up to 10 grams of fiber that’s important for preventing constipation, keeping excess pounds at bay, and warding off colon cancer and heart disease.
- Beans are packed with complex carbohydrates. No, you should not stay away from them if you’re figure-conscious because the carbs they have are the health-friendly ones that energize you and keep the blood sugar stable.
- They are loaded with antioxidants that help neutralize free radicals before they damage healthy cells, causing all sorts of problems ranging from accelerated aging to increased risk of deadly cancer.
Wanting to enjoy all of these benefits but without going through problems such as abdominal bloating and cramp due to flatulence brought about by bean consumption? Worry not. Below you will find some smart tips on how you can add more beans to your everyday diet minus the embarrassing unwanted gas accumulation. Read on!
Replace a Portion of Water with Apple Cider Vinegar
When the last 30 minutes of the boiling time strikes, remove 1/4 cup of the water and replace it with 1/4 cup of apple cider vinegar. Doing this helps in braking down starches that cannot be absorbed in the intestine, giving bacteria something to feed on — and that’s what causes too much gas to be produced in the gut.
Have the Beans Sprouted
Sure the taste of beans will slightly change if you sprout them, but it’s an effective way to reduce gas afterwards. To sprout beans, place them in a large glass jar. Pour water into it until the beans are covered. Cover with cheesecloth secured with a rubber band. After 24 hours, drain the beans and keep in a cool and dark place in your kitchen. Wait till they sprout.
Serve Beans with Other Healthy Treats
It is a good idea to consume leafy green vegetables with beans if the latter tend to leave you feeling gassy afterwards. A lot of people swear by serving whole grains together with beans to keep excess gas at bay. Consuming beans with other vegetables helps boost the health-giving benefits that are associated with eating beans.
Rely on Spices That Boost Digestion
Consider adding lots of spices to your beans to keep them from producing unwanted gas. Particularly, you should opt for spices that are known to aid digestion, such as turmeric, cumin, cardamom, ginger, fennel and coriander. Going online lets you find the perfect recipe for a bean dish that involves the use of any of the spices mentioned.
Eat Your Beans Really Slowly
Did you know that the digestion process starts in the mouth and not the stomach? It’s for this reason why you should chew your beans slowly and very well to ensure their proper digestion. This solution to gassiness also helps save you from overeating because your brain will be able to tell you that you are already full at the precise moment.
Do you know any other way to reduce gas from beans that you swear by? Kindly share it below!