Monday, 6 March 2017

Are Beans Banting? Read more here!

With the newest addition to the lists being beans/lentils/chickpeas, many may not know why this addition took place.

The graphic below may shed some light on this...

Now, what are the benefits?

  • Legumes are often affordable to add to meals, stretching your meal
  • Legumes contain a decent amount of protein - so they make a great addition to the vegetarian or vegan banters meal plan - without the need for Soy (we are well aware that the protein in meat products is better than that of plant derived items - but some just cannot eat meat)
  • The lectins are mostly deactivated once cooked. We only suggest soaked and cooked or canned.
  • Once soaked, the phytates are greatly reduced - and they have less than spinach generally anyway.
  • You NEED a certain amount of phytates in your diet anyway!
  • They are high in antioxidants, and contain  iron, magnesiumpotassium, copper and zinc and if the phytates are reduced, that will allow those nutrients to be better absorbed!

Now, what is the absolute BEST way to prepare beans for cooking? Sprouting! Not only does that reduce the phytates to minimal amounts, but it reduces the carbs per 100g too!
Here's how to sprout:

For those that follow a FODMAPS Banting lifestyle - like cabbage and cauliflower - beans and other legumes are also a FODMAPS food - so bare that in mind.

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