Why should you soak beans before eating?
Lentils are a nutritious food, rich in protein and fiber, contributing to a balanced diet. However, many people experience bloating, flatulence or indigestion after eating. The cause, according to experts, may come from ignoring the step of soaking beans before cooking.
Lentil soaking helps remove anti-nutrients like phytic acid and tannin, while reducing the amount of oligosaccharide, a type of indigestive sugar that often causes bloating, says nutritionist Leema Mahajan (Trinidad & Tobago Nutrition Center). This is a very simple step but makes a big difference for the digestive system".
Not only that, bean soaking also activates the sprouting process, " awakening" enzymes and increasing the bioavailability of B vitamins, iron and zinc. In addition, soaking also helps shorten cooking time, preserving more nutrients than cooking for a long time.
How long is enough to soak beans?
Each type of bean has a different soaking time. According to expert Mahajan, red lentils or moong dal only need 30 minutes, while whole beans such as sa masoor or sabut urad need to be soaked for 6 to 8 hours. For hard-headed beans like Rajma or chana, soaking overnight is the optimal choice.
Nutritionist sweedal Joel Trinidade (Diet & Health Research Institute, India) added: Droping the soaking water and re-bikeing it with clean water will help remove most of the ingredients that cause indigestion. When cooking, you can add spices such as ginger, hing (asafoetida) or Egyptian fennel to enhance the flavor and aid digestion".
The nutritional composition table shows that 100g of dried lentils contain about 22 - 25g of protein, 8 - 10g of fiber and very little fat. Therefore, lentils are an ideal source of vegetable protein for both vegetarians and dieters.
Health benefits of eating soaked lentils
Regularly adding soaked lentils to meals brings many significant benefits:
Support digestion: Soluble fiber helps prevent constipation and reduce bloating.
Rich in protein: Provides energy and maintains muscle mass, especially suitable for vegetarians.
Weight control: High fiber intake helps you feel full longer, supporting weight loss.
Stabilize blood sugar: Included for people with diabetes thanks to a low glycemic index.
Good for the heart: Has the ability to reduce bad cholesterol, protect heart health.
Lentils are truly an easy-to-reach superfood, but only when soaked properly can you fully take advantage of their nutritional value, expert Mahajan emphasized.
