Posted by T.W. Anderson on Apr.11, 2009

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Combining some form of meat into your diet is generally considered part of a healthy routine. Too much meat is considered bad, while conversely too little meat is also considered unhealthy. But what if there is middle ground that people aren’t considering?

“But beans give me gas,” most people complain when the topic of combining regular consumption of beans into their diet comes up. And it is perhaps because of this social fax pas that many people ignore one of the most important meat substitutes on the planet, simply because they are afraid of passing a little gas.

Don’t be. Everyone passes gas at some point or another. It’s a natural bodily function. People aren’t offended when you blink, are they? How about when you take a breath of air to fill your lungs? When your heart beats to pump blood through your body? Of course not. These are natural, bodily functions that occur whether or not you want them to, because it’s part of the process.

So now that we have the social misunderstanding out of the way, let’s get to the meat of the matter. Or in this case, the beans that you are going to start substituting for the meat you used to eat.

Humanity has been eating beans for thousands of years. Along with wheat, barley, and the other grains humans learned to cultivate all those years ago, beans have been one of the primary staple foods for every culture in the history of our planet. And rightfully so. These little pods are packed full of dietary fiber, vitamins, and minerals that help fuel our bodies, but lack all of the negative side effects of the modern-day diet, such as high cholesterol, high fat content, and processed chemicals that can sicken the body. And with proper preparation combined with allowing your body time to adjust to a new source of energy, you can reduce and even completely eliminate the odorous byproduct that is most commonly associated with the common bean.

Technically beans are commonly known as legumes, which is a term that encompasses all of the beans out there, from green beans that you commonly eat in the pod, to black beans, pinto beans, and the beans you might associate with the generalized term “beans”. Legumes are significant in that they contain extremely small amounts of fat, absolutely no cholesterol, and are high in folate, potassium, iron and magnesium. They are an extremely healthy substitute for meat because meat traditionally has high levels of both fat and cholesterol and when consumed in excess can lead to heart disease and high blood pressure, among other things.

Legumes come in a variety of sizes, shapes, and colors, and their flavor varies as much as their colors. Some of the most common are:

• Adzuki Beans - These are traditionally used in Asian cuisine recipes and are a red bean.
• Anasazi Beans - These are more commonly referred to as pinto beans due to their pink and white coloring. They are traditionally used in Southwestern recipes, such as re-fried beans.
• Black Beans - Technically known as Turtle beans, these are great for soups, stews, Mexican dishes, salads, and South American cuisine.
• Black-eyed Peas. A great choice for salads, curry dishes, and casseroles.
• Chickpeas - Also known as garbanzo beans, they are most commonly associated with hummus and minestrone soup.
• Fava Beans - These are great with a side of liver. Or stew
• Lentil Beans - A traditional bean most common in salads, soups, and stews.
• Lima Beans - Similar to the Lentil, they are most common in salads, soups, and stews.
• Kidney Beans - These beans are most often used in chilies, salads, and Cajun dishes

Depending on your personal taste, you might like beans served in an entirely different way from the list presented above. But this list represents only a fraction of the beans that are available, and only lists the most commonly associated ways to consume those particular beans. The beauty of these tasty little bits is that you can combine them in a variety of different dishes to create healthy alternatives to over-processed meat products.

A good source of protein is necessary in any healthy diet, and if you are looking for a way to reduce your cholesterol and fat intake,  beans are absolutely a safe alternative to meat. Combined with their variety of flavors and textures, it is easy to find a bean that is best suited to your personal palette.

Preparation is key in reducing the gassy side effects and helping your body adjust to a new product. You will hear a variety of different preparation techniques depending on whom you happen to be talking with, but generally it is considered a good idea to soak dry beans overnight, mostly because it can help reduce the cooking time and helps create a more evenly textured bean. However, by soaking the beans you can also leach out the complex sugars that cause gas in the first place, and by changing out the water several times you can eliminate most, if not all, of the flatulence-causing offenders. And as your intestinal microbes gradually adjust to the new source of protein, gas is generally eliminated altogether.

The easiest way to prepare beans is to soak them overnight in the fridge. Once they are soaked, put them in a pot and cover with 2-3 inches of water and bring to a boil on high. Spend 4-6 minutes skimming the froth from the surface; this is more of that gas-causing nastiness. When the foam begins to dissipate,  reduce heat to a low simmer, and cover. Boiling times will vary, but is generally in the 2-3 hours range. When they are soft, they are done. Pressure cookers can reduce the cooking time. Do not salt or season as it will increase the cooking time. You can change the water out 2-3 times during the cooking process if you are really worried about gas, as each water strain will eliminate more of the sugars.

Start by adding beans to your salads instead of chicken. Instead of having beef stew, try a bean stew. Instead of chicken soup, try a bean soup. Instead of pork, chicken, or beef burritos, try bean burritos. Instead of chips, try a handful of soy nuts. Start small, and work your way up to where you are combining a healthy dose of beans into your regular diet. It will improve digestion, increase your metabolism and energy output, and reduce your cholesterol and fat levels, which ultimately means a healthier, longer life.

For more on cooking beans, check out Green Cooking: Dried Beans the Easy Way

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Posted under Food Facts, Food, Nutrition & Recipes.