How to Cook Beans for Maximum Benefit | Science in the Kitchen
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- เผยแพร่เมื่อ 11 ต.ค. 2020
- Wondering how to cook beans to maximize health benefits? Today we cover the science on cooking beans, best methods for soaking etc. A one-stop shop on how to cook beans and get maximum health benefits
Let’s look at how to cook beans, the soaking, the cooking methods, what the science says is the best way to get the most benefit out of them
soaked beans cook faster, but there are other benefits. Beans contain great nutrients but also lectins and phytates.
beans are seeds, so they store nutrients for when they sprout and need them to grow - that's what phytates are for. but phytates bind to calcium, iron, zinc. Soaking breaks down phytates
how long to soak? Beans swell in water. one day is a good ballpark.
When you soak beans, phytates keep dropping up to 3days of soaking
sprouting: drain soaking water and leave beans in jar or bowl. Sprouting gets rid of the most phytates and makes the nutrients in beans more absorbable; it also increases the antioxidant power of beans, peas and chickpeas etc. exception: lentils (lose antioxidant power with sprouting)
You can sprout beans or just give them a good soak
The water changes color when you soak beans. With black beans it gets dark, with chickpeas it gets yellow. Soluble constituents of beans leach out
Before cooking, bean experts recommend discarding the soaking water to get rid of phytates
Beans & gas: oligosaccharides. they leach out during soaking. discarding the soaking water helps get rid of them to get the best of beans
if not used to eating beans, start slow.
Cooking beans reduces phytates and lectins. Lectins are thermolabile (destroyed with cooking). lectins have been linked to benefits. Should we go buy lectin supplements or eat purified lectins? no. it’s about amount and context. tomatoes are not suddenly made unhealthy for containing lectins
Well--cooked beans are beneficial. their net effect is massively positive
lectins are not a problem
how should we cook beans? some studies suggest steaming over boiling and pressure steaming in particular (steaming basket inside the pressure cooker). regular steaming or pressure cooking generally looks better than regular boiling. lentils are the odd man out, regular old boiling seems to work best
unless you eat raw beans, they’re a great food no matter what. Civilizations have been enjoying their benefits without reading studies on how to cook beans so don’t stress over this
How long to cook beans? ~1h for boiling/steaming, 10-15mins for boiling in pressure cooker
Cooking water: some bean components leach into cooking water, just like during soaking. You can discard cooking water or consume the cooking water e.g. in soup. If you can eat beans like a champ, no prob
Iron: the iron in beans is non-heme, you can enhance absorption with vitamin C (red bellpepper), with onions and garlic or beta-carotene, they all boost absorption of nonheme iron
More ideas for plant protein sources and more on iron, maximize absorption and get all the iron you need
Connect with me:
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
Soaking, phytates, oligosaccharides etc:
www.sciencedirect.com/science/article/abs/pii/S0308814605008794
www.sciencedirect.com/science/article/abs/pii/S0308814608001210
ifst.onlinelibrary.wiley.com/...
Sprouting:
www.sciencedirect.com/science/article/abs/pii/S0889157504001218
Lectins:
onlinelibrary.wiley.com/doi/a...
www.mdpi.com/1420-3049/20/3/3791
Benefits of Legumes:
www.nature.com/articles/ejcn2...
academic.oup.com/ajcn/article...
www.ahajournals.org/doi/10.11...
www.bmj.com/content/338/bmj.b...
citeseerx.ist.psu.edu/viewdoc/...
Cooking methods:
onlinelibrary.wiley.com/doi/a...
iron:
pubs.acs.org/doi/full/10.1021...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
What I love about your videos is that you're never, EVER trying to sell us anything. That's so refreshing! Thanks
Although ☝️ I would love for him to share how he prepares his food, which machines he uses 🥰🙏
Yup heard his say more than once too. Dont believe some random person on youtube do your own research, even me. So many want you ti take their word as fact.
Why would he?😂😂😂😂😂😂😂😂😂
I’ve switched from red meat to a plant based diet with a lot of legumes! I really like black beans. Heart attack 3 months ago so I figured I’d give it a go so far so good!😊
I never thought a video about cooking beans and lentils could be this interesting!
thanks!!! thrilled to hear!
I learned a lot by researching this! One of my mentors used to say that teaching is learning twice :)
It's incredible how much information is buried in the literature and most people never become aware of even though we payed for much of the research to be done in the 1st place! :)
So true with that point!
I absolutely AGREE teaching is learning twice!!!
What is the difference between beans and lentils again?
YES! This is part of the reason teachers/educators require students to do presentations.
@@manubhatt3 just Google beans vs lentils and go to Google Images. If you want to read, then go to Wikipedia articles for beans and then for lentils.
I wish you would do an interview with Steve Gundry. This "Doctor" has been peddling his Lectin Shield (snake oil) for years. It would be nice to hear a debate on the facts of what he talks about. On a completely seperate note. I once ate at a restaurant that served me crunchy (way under cooked) pinto beans; when I complained, the chef tried to tell me he likes to serve his baked beans al dente. I called the health department and the fined him heavily.
5:30 "peace of mind is also huge for health", well said👍
Gil is such a balanced person. very relaxing to watch. thanks for all the work
Great detailed video! If beans were not safe to eat, a lot of us Caribbean islanders would be long gone. I’m from the Dominican Republic and beans are part of every single daily meal. Yes, most of soak them over night. I laugh so hard when I hear about Lectin fears.
I’m asian and that’s more or less how we react when we hear about tofu fears ! 😄😅
same with Africans. Beans/lentils are staples here in Kenya
Correct!!!
I love how you explained that the "net benefit of legumes is positive, regardless of its components like lectins."Even if there was a new component discovered tomorrow that would be pure poison, it does not change the net effect of the food as a whole.
precisely
It’s an inferior protein
@@robertsimpson2177I mean sure if you’re only eating beans all day every day you’re going to run into problems, but nobody does that. Pairing them with whole grains, cooked leafy greens, lean meats, etc makes them a perfectly healthy and viable protein source as they “complete” the protein
😂😂😂😂😂every time the screaming starts my grand dog(husky) howls... thank you for breaking this down
I have been a bean lover since childhood. One time as a young boy, instead of a second helping of meat, I asked my mother if I could open a can of beans. She reluctantly agreed but told me, with a sarcastic tone, “You were born to be poor!”. I’ve been poor at times and also wealthy, but always loved to eat beans.
THANK YOU for addressing the phytate issue! So good to get actionable information rather than one-sided snippets like "legumes are high in iron" vs. "legumes contain phytates that inhibit iron absorption". Depending on what you read it sometimes feels as though it should be outright impossible to get enough nutrients from one's food -- your videos are a ray of light to dispel the murk. Keep 'em coming!
glad it helps!! the artificial polarization in the popular messages annoy me too :)
As phytates are the alkaline form of phytic acid, adding acid like vinegar to the soaking water should dramatically shorten the time it takes to leach the phytates (now converted to the more soluble phytic acid) from the beans.
My thoughts EXACTLY
This is by far the best video I've seen to get an overall understanding of how to cook beans and why they should be soaked
Agreed😊😊😊😊
The cooking water is very good for plants - same with potato, pasta, and rice water. so we put it on the garden
Really????? I never knew that. Thank you for the tip! 😀💙🌱
Thank you
Cooking water or soaking water or both?
@@TheSaraManal both
I love beans!
This video is full of hot air! ❤
Thanks for posting. Here's a great way to cook beans: soak about a cup for 12h, dump the water and add more water, dumping that 12 hours later. Then,, fill a glass insulated thermos with boiling water, which should stay in the thermos for at least 10 mins, Cover the beans in a pot with water and bring to a boil for a few minutes. Then, empty the thermos of it's hot water and pour in the boiled beans. Place the thermos in an insulated box of some sort (a laundry basket full of clothes will do), and 12h later, you'll have beans cooked with very little energy.
Your videos are so great! Just discovered your channel and have been bingeing for the past day.
What about canned beans, peas and chickpeas? Is there any research about them?
This video spurred a question for me. Any nutritional difference between canned and home cooked beans? Canned typically has the large amount of added sodium. Anything else different of note that your fellow nerds discovered?
The only difference is whatever added ingredients are listed on the label. At the end of the day, they're just boiled beans.
Really great video, all the answers in one spot.
Thanks Andy Bernard ! Your Cornell education is showing.
Your videos are so amazing. Such an unbiased and logical perspective. I’m so grateful to have discovered you 😊
Great video, thank you. ♥
Gold attitude. Thanks!
Thank you so much doctor! I learn so much from your content ❤
Thank you Doc for addressing the phytates and lectins issue!
You are awesome!! Thank you
Fantastic video, so informative, answered so many of questions and diminished some concerns!
Great summary of how beans should be prepared and consumed! Thanks for posting!
Love the humour in this one. Almost as much as the X-files a while ago. Keep it up. Great info as always.
Thank you!
Great video. So informative and to the point. Thank you
Excellent content! Thank you. 🙏
Always great info!
I eat a lot of canned black beans, no sodium, and they are already properly cooked and nutritious.
Where is the "Loove Your videos Soooo Much!" button!? :D
haha glad to hear!! :)
Thank-you 👍
Another fun and informative video 😁
So many great tips, I am literally going right now to change out the water on my black beans that have been soaking.
Thanks, Dr. Gil.
Great info, thank you.
Another great video! Thank you.
thank you!
I am so glad I found your channel.
You do research it seems like dr. Greger and his team. I appreciate how you seek the scientific finds over anything else.
Hey Doc! Thanks a lot for this info, very on point!.
If it is not much trouble, could you do a video on phytates, something like what's the recommendalbe ammount of consumption, how to reduce it, etc ?
Again, thanks a lot and have a good day!
Excellent.
Editing is on point! Very informative and appreciate the holistic view. Concise and helpful as always!
thank you!
@@NutritionMadeSimpleshould I worry about almonds I heard they have large amounts of oxolates 😎👍
Amazing as always. Keep it up
Thank you thank you thank you 🙇♀️🙇♀️🙇♀️🙇♀️🙇♀️🙇♀️🙇♀️🙇♀️ 🥳 for all your hard work, time and dedication to share health promoting facts 🙏🌱💙
Thank you
thank you so much!!
I like it .clear n simple✅💞thnx
This is such great video, watching it for the second time. Informative. Sprouting strips the beans of oligosaccharides and lectins and phytates--he is right, when you see that water dirty, change it right away. Perfection in digestion when you sprout then cook.
Cooking water from chickpeas is great as aquafaba. It's a good substitute for egg white for some applications like vegan baiser and other pastries.
So informative and criminally underated!
Thank you Gil
I’ve just found you and I’m on my journey to understanding beans. As roast vegetables are good yet it’s time to boost my health with bean goodness.
Great informative video. Really enjoyed watching it and had a laugh with the part about using the beans gas effects to punish the family.
Love your videos man!
Dear Gil, first I want to say thank you so very much for your channel /incredible videos! You are the teaspoon of sugar that helps the medicine of science go down!
But, I want to speak up about lectins and say that I think you may not have looked at all of the data? So many people do have problems with lectins, especially when the gut wall is unhealthy and compromised. I know from personal experience that it was the lectins that were causing me to have inflammation and pain only during a period of years when my gut was compromised. I have healed and now they are much less of an issue, but I learned that lectins can be and are a problem for many, unfortunately. Especially when one wants to eat a plant based diet. Luckily nut and seed lectins did not affect me. It can get so complicated which is why I’m so grateful for your in-depth analyses and very much looking forward to your upcoming video on IBS! Thank you❣️
You're the best, Gil!
Awesome video as always, Gil. Thank you so much! Would love it if you could make a video with some general fitness guidelines on a plant based diet (muscle building, fat loss and so on). Keep up the good work!
I'm way too thin. Wish I could gain weight HEALTHLY
very funny video. Beans have become one of my go to foods. Thanks
Lots of good information! I was also hoping to hear about salting the soaking water, and whether it is a good idea to use baking soda in the soaking or boiling water, and whether that has any influence on the nutritional value of the cooked beans. You didn't metion it but I assume that it is standard practice to skim the scum of the boiling beans, too.
Thanks! I know it's only anecdotal, but when I was in India, people there told me to put ginger in the beans so they don't cause gas. I don't know the biochemical reason, but it works for me and other family members I have told about it.
Thank you for this information. Beans really help my blood sugar numbers I did learn-the hard way lol--to start out with smaller amounts--which my body handles fine. I wondered what the heck a lectin is.
thank you so much simple way to clear misinformation
Masterpiece ✨
Such a good source of information! I´m looking into cooking beans from dry and then freezing them, rather than using canned beans.
Now I plan on soaking them for 2 days, then maybe sprouting for 1-2 days, and then pressure steaming in the instant pot for 1 hour (That is the time they used in that cooking method study, I will try it out and adjust as needed for each type of bean)
Thank you for this video. Didn't know a pressure cooker cooked beans so quickly. 20 minutes sounds good. I always give my 'bean' water to my pet chickens. haha
Great presentation! I add Asafoetida powder when cooking all kinds of legumes. It is good for digestion and prevents gases.
what about baking soda
I have been cooking beans for years, mainly by slow cooker with a weight on the top. It's often lovely, sometimes not, because I don't have a set recipe. I strongly recommend soaking and throwing the water before cooking as there are phytotoxins which are contained in the beans and here, in the UK, there were deaths in the 1970s due to not soaking beans.
Thank you for writing all the info in the description!!! I absorb information better that way after watching the video. I'll make sure to soak my beans, but I'll still use my slow cooker in the meantime. I don't have a pressure cooker.
Hi, I would advise you to make some research here. Usually, it takes at least 10 minutes of boiling to destroy lectins. I don't think slow cooking maintains some level of boiling during the process, but I could be wrong. Maybe traditional cooking is better as longer you check the pot for the first part of the cooking as soaked beans tend to create a lot of foam that can overflow the pot.
@@guaycura If you cook the beans on HIGH setting on a slow cooker, those beans WILL boil. The only bean you should never put in a slow cooker is kidney beans. Kidney beans need to be boiled for ten minutes on the stove to destroy a toxin. After that boiling, then you can transfer the kidney beans to a slow cooker and set it on HIGH, always. However, you can put the kidney beans in the pressure cooker and there won't be a problem (temperature in the pressure cooker gets to 250 degrees).
Excellent presentation. There is so much misinformation on phytates and lectins. You are balanced and sound.
Bellissimo video! Sei super bravo. Complimenti!.
Great video! You are so good at that. Congratulations!
grazie!
Great content
what about sterilized canned beans in water? do they keep enough vitamins, minerals etc?
I appreciate your videos b
Hiya Gil love the clip, as always informative and lighthearted. I've a question; are tinned or bottled any less nutritious ? And is the liquid they come in usable ?
they're great. only caveats are sodium (for people watching it) and metals (see the recent video on foods for an emergency for details)
Love your videos! I found your channel a while back when I was on the search for the truth on nutrition. It's insane how much information is out there that claims it's correct and has all the research to back it up, yet can completely be the opposite information you get from a different source.
I do have a question on the topic of beans and the cooking of them: Does it break down the fiber more as you cook them longer or is it miniscule? I am prediabetic and I'm trying to eat healthy amount of fiber and balance my "non-fiber" carb intake.
how about cooking brown rice? soaking? ways of cooking to get the best benefits? thank you again so much
good contents
friend
Best channel! Thanks for such great info
I'm lazy and usually cook with dried beans. I don't wash or soak them, just toss them into the pressure cooker with most of the other ingredients for whatever dish I'm making and cook it for the appropriate time. No problems. Do I obtain maximal nutritional benefit from this technique? Don't know. But I eat a variety of foods throughout the week, so I don't really care. I'm old, my lab work is normal ...including things such as HS-CRP. My nuclear stress test is normal, My abd. and carotid US are normal. My abd. CT is normal (kidney stones...live in the "stone belt"). My body wt. is normal and I exercise when I feel like it (singles tennis). So far, so good.
Thank you for your video! Any suggestions on where to look for healthy recipes using beans?
pickup limes and derek simnett are 2 channels with tons of recipes and a professional background in nutrition
Hi Gil…fantastic channel. Thoroughly enjoying the entertaining informative content….you’re quite the comedian. That scene for lectins…🤣😂🤣
Now…a SERIOUS question on legumes. We tend to buy pre-cooked tins of beans..usually organic, and only packed in spring water. They’re very cheap, and avoid the hassle of prep, like soaking overnight. HOWEVER, would it be accurate to say that the profit motive would exclude these beans being pre-soaked? Are they just boiling them until cooked for their reduced costs and no hassle prep in the manufacturing process? In other words, are we doing it wrong?
Slow cooker is also great for legumes and grains. If you combine it with simple analogue time switcher, it'll turn on automatically after night of soaking and switch off when it's ready after 8-9h of slow cooking.
I never thought the word 👀lectins😱would make me laugh so much!😅Thank you for this very useful information. Here's to optimal health!💪🏾
Great video! Earned a follow ;)
I didn't know that information about phytates and soaking. I will soak for now on since I need zinc. I don't understand oxalates, I've read about this but still need better understanding and how it effects us.
Finally, some science.
Thank you so much. Do you get great nutrients from cooking beans, not soaked first, in the crockpot?
Still great good information even if this is not real news. But youngsters need good sources for information.
I eat kidney & butter beans weekly. I soak them & boil them for about 10 minutes & seldom have gas problems. Cooking for an hour sounds excessive.. Thanks for the video.
In my experience I need to boil soy beans for quite a bit longer, about 2 hours after a 20h soak. I also noticed that they indeed get soft quicker with the addition of a tiny bit (1/4 teaspoon) of baking soda to the boiling water. Not sure how it works... but it does! Perhaps the pectin/phytate is sensitive to bases? Pretty sure phytic acid and pectin are relatively acidic.
dry soy beans are the hardest beans/pulses so they took the longest time to cook. Even with a pressure cooker
You deserve a subscribe!
Any thoughts on canned vs dried? Canned far more convenient.
Subscribed!
Thank you. Do you talk about canned beans somewhere? I love canned chickpeas.
yup th-cam.com/video/6sApNyiECyY/w-d-xo.html
Thanks! Cooking Northern white beans now, because I have gone to hospital 3 times in my life, because of low potassium levels. Any advice Doctor? Not taking any more high blood pressure pills.
I love beans, but now that I'm diagnosed with osteoporosis, I'm told I shouldn't eat beans because of oxalates. I can let go of bread, most dairy, and sugar, but no way beans. Have you addressed oxalates in one of your wonderful videos? My thought is to be sure to eat additional calcium heavy foods with them, like yogurt, or cook them in bone broth. I have no issue with kidney stones and I drink plenty of water.
Thank you for providing a trustworthy, science-based resource.
hi, we have a video on oxalates (search the channel page) although its focused on kidney stones, the main question people ask. ask people for evidence when they make claims, don't accept claims on the face of it. and keep digging :)
Ahhh!! Watch out for the lectins!!!! Awesome video doc! Oh! And realy quick- did you happen to look into canned beans and how they stack up? Just a curious observer 😋
He answered that by someone else already, at the top of the comments 😉✌🌱💙
What was the answer?
@@joolz5747 Canned beans are fine. Rinse before eating due to high sodium content.
@@apAvocadoGet a brand called Eden’s ( love the name! ) they are organic and very low sodium and delicious. They are not , however, inexpensive. But they are worth it imo!