By Elizabeth Brown Kitchen Vixen
We know beans are a healthy food but difficult to digest. Why are they troublesome, and how can we make things better?
During a recent visit to Texas, I was inspired to make chili — the official dish of the Lone Star State. They even have chili cook-offs. Recipes are so secretive that only blood kin are privy to specific ingredients.
I realize that even mentioning Texas while living in USC territory is akin to talking about McCain while living in Obamaland. I’m from PA, a 50/50 swing state. As a Pennsylvanian, I will remain split. I see the positives in both candidates. What I like best is that when you combine the first letters of their last names you get OM, that calming sound you hear in yoga class. If we all said more “om’s,” perhaps there would be more peace in the world. Who can get all riled up over anything after hearing a resounding “om?”
Unfortunately, flatulence does not connote the same calming effect. In fact, when gas is passed, everyone within earshot cringes because a foul smell will often follow. This does not help my case for beans.
Fortunately there are ways to prepare your beans to be less “gas” inducing. And, if you’re one of the millions inflicted by some chronic disease such as diabetes or heart disease, well, beans could be your new best friend. The key is to know the best way to prepare and consume your beans to get the most nutritious and least offensive bang for your food buck.
“BEANS, BEANS ARE GOOD FOR YOUR heart ….”
Beans are rich in fiber, which helps to lower cholesterol and prevent blood sugars from rising too rapidly. When combined with corn, brown rice or quinoa, your bean dish also becomes an inexpensive yet high quality protein source.
Beans are difficult to digest because of oligosaccharides. Our bodies do not make digestive enzymes to break down oligosac-charides. They get passed into the large intestine where “friendly bacteria” reside. This gut-friendly bacteria feed off of the oligosaccharides, and the gas they produce during digestion is the gas you expel. But honestly, they are there to help and high fiber foods are considered to be “pre-biotics,” feeding the gut flora.
One way to aid digestion is to include a carminative such as fennel, anise or ginger — any agent that induces or relieves flatulence. Seriously, holding it in is not a good thing. It can cause you severe discomfort although many would contend that “letting it fly” inconveniences those around you. If you’re in a well ventilated area, the gas will soon dissipate and you will feel better in the long run.
To learn more about carminatives and other ways to make beans your best friend, please try my fava bean stew with added digestive agents, advice on soaking beans and the best bean and corn combination to provide the perfect protein punch.
ELIZABETH BROWN is a registered dietitian and certified holistic chef specializing in weight management, sports nutrition, disease prevention and optimal health through whole foods. She
Fava Bean Stew with Roasted Garlic Polenta 1 1/2 cup fresh fava beans; shelled and boiled until tender — 30 minutes 1 cup dry anasazi beans (3 cups cooked) 6 carrots, cut into half moons 1 bunch fresh red chard, ribs removed and finely chopped, greens roughly chopped 1 bunch fresh fennel, white chopped in half moons, reserve greens for garnishing 1/2 yellow onion, finely chopped 1 (28 oz) can of organic diced tomatoes 1/4 cup water Polenta Ingredients: 1 bulb garlic 1 cup polenta 3 cups water To Cook dry beans: Soak beans covered overnight in the refrigerator — three cups of water to one cup of beans. Pour off the soaking liquid. Add three cups fresh water or enough water to cover the beans by two inches. Bring beans to a boil, reduce to medium-low and simmer for one to one and a half hours depending on the type of bean. Check beans every 15 minutes. Add liquid as needed. To check if beans are done, use a spoon and press a bean against the side of the pot. Roast garlic while cooking the beans. Set oven at 450 degrees. Do not peel garlic. Place the bulb in an oven safe ramekin or wrap in aluminum foil. Roast for 20-25 minutes or until the bulbs are fragrant. Set aside to cool. Prepare Stew: Heat the water in a large skillet. Add onion, carrots and chard stems and steam sauté until softened. Add fennel, beans and tomatoes and heat through. Add chard leaves to wilt.
Polenta Add 3 cups water to sauce pot. Bring to boil. Gradually add polenta and continuously stir until thick like mashed potatoes. Takes about 15 minutes. Squeeze garlic from skin and mash into polenta. To serve: Place one cup polenta in a bowl. Top with fava bean stew Garnish with fennel greens Drizzle with olive oil to enhance flavors and absorption of nutrients.
Originally published in the Santa Monica Daily Press print edition on September 20, 2008. Read the original PDF.