Beans are a familiar food source, rich in nutrients and are present in many family meals. However, few people know that if processed incorrectly, some types of beans, especially red kidney beans, can become the culprit of serious food poisoning.
Risks of cooking unripe beans
According to the World Health Organization (WHO), raw or uncooked beans contain a high content of a toxic lectin called phytohaemagglutinin. Just eating 4-5 unripe red kidney beans is enough to cause symptoms such as severe nausea, vomiting and diarrhea within a few hours. This is also the reason why experts recommend absolutely not eating sprouted raw beans if not cooked thoroughly.
A common misconception is using a slow cooker to process beans. In fact, many slow-cook cookers do not reach a high enough temperature to destroy the toxins. A study published in the journal Nutrients showed that heating up to 80°C even increases toxicity. For safety, beans should be boiled at 100°C for at least 10 minutes.
Ms. Divya Gopal, a nutritionist and dietologist at Motherhood Hospital (India), emphasized: "If you want to use a slow cook cook, you have to boil beans in the stove for at least 10 minutes after soaking. Only then can we confidently continue cooking without worrying about poisoning".
Why do you have to give up soaking water?
Soaking beans makes the seeds softer and easier to digest. However, many people make mistakes when keeping the soaking water for cooking. Soaking water is a place that contains bloating compounds and some antonutrients. The Institute of Nutrition and Dietetics (USA) recommends draining the soaking water and rinse with clean, cool water before cooking.
A study published in the journal Foods also showed that the steps to wash after soaking significantly reduce the content of indigestive substances, thereby improving the ability to absorb nutrients.
S ignoring the soaking step or not replacing the soaking water means returning the compounds you are trying to get rid of to your body, says Michael Brown, a nutritionist at the University of Leeds (UK. This can cause bloating, reduce the ability to absorb minerals and increase the risk of digestive disorders".
Golden principles when processing beans
Although dried beans can be cooked directly without soaking, this method takes longer to cook and the seeds often ripen unevenly. More importantly, ignoring the soaking step will increase the phytic and oligosaccharide content in beans, which hinders the absorption of nutrients.
Nutritionists recommend following three basic principles:
Always soak beans to remove part of the anti-nutrient.
Always drain the soaking water and rinse before cooking.
Always boil thoroughly for at least 10 minutes at 100°C before continuing processing.
Tofu is a great source of plant protein. But if not processed properly, it can be harmful rather than beneficial. Just remember these three principles, you will make the most of your nutritional value while still being safe for your health," emphasized expert Michael Brown.
