Beans, if soaked before processing, will bring many nutritional values and benefits. In addition, the soaking process makes the beans softer, helping to prepare more delicious dishes.
Beans that are soaked before cooking will bring more nutritional value and benefits. Photo – AI: Ngoc Thuy
According to the United States Department of Agriculture (USDA), legumes are a group of vegetables that contain many nutrients. They offer many health benefits and contain many important nutrients from folate and potassium to iron and zinc.
According to nutritionist Barbie Cervoni (diabetes care specialist, certified by CDCES), beans help you feel full longer thanks to their protein and fiber content, which supports gut health.
Additionally, their carbs provide sustained energy. Beans can even help regulate your blood sugar and blood pressure.
Ms. Barbie Cervoni affirmed that soaking beans is a popular method, bringing many health benefits.
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 beans before cooking helps them absorb water and cook evenly, reducing cooking time.
Reduce digestive problems
Nutritionist Barbie Cervoni says beans contain oligosaccharides, a type of carbohydrate that can be difficult for your body to digest. This can lead to feelings of gas, bloating, stomach pain and diarrhea. Soaking beans may help reduce these side effects by releasing some oligosaccharides into the water.
Reduce anti-nutrients
Ms. Barbie Cervoni explains that legumes contain compounds called antinutrients that interfere with nutrient absorption. Some examples are lectins, which can cause digestive problems if beans are not cooked properly; Phytic acid can cling to iron, calcium and zinc, making it harder for the body to absorb. Additionally, tannins 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 level varies depending on the type of legume and soaking time,” said Ms. Barbie Cervoni.
Improves the texture and softness of the beans
Soaking beans allows them to keep their shape while improving texture and tenderness. The softer texture is especially popular in dishes.
How long to soak beans?
Ms. Barbie Cervoni pointed out three commonly chosen methods of soaking beans, including:
Hot soak method: This method may help relieve 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 method 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 dried beans, add 10 cups of cold water and let the beans soak overnight or for at least 8 hours.