Beans often get a bad rap on the internet, with myths swirling about their nutritional value. One of the most common misconceptions is that "beans are not proteins, but carbs." This is a classic example of broscience, not biology. Let’s set the record straight: beans are not only an excellent source of plant-based protein, but they also provide a wealth of health benefits, especially when prepared and paired correctly.
Beans: A Rich Source of Protein and Fiber
Beans are often categorized as a carbohydrate source, but they are much more than just carbs. For every 5 grams of carbohydrates in beans, you get about 2 grams of protein—that’s a pretty decent protein-to-carb ratio. Beans are also rich in soluble fiber, which plays a crucial role in supporting digestive health and controlling blood sugar levels.
The glycemic index (GI) of beans ranges between 10–40, which is much lower than many common carbohydrate-rich foods like white rice and potatoes. For comparison, avocados have a GI of 40, and most beans fall below the 55 threshold for stable blood sugar. This means that beans are a low-GI food, making them an ideal choice for those managing blood sugar levels or seeking to maintain steady energy throughout the day.
The Problem Isn’t the Beans—It’s What We Pair Them With
While beans themselves are a powerhouse of nutrition, the problem lies in how we typically eat them. Often, beans are paired with large portions of rice, chapati, or ugali, which are high in starch and can overwhelm the digestive system. This combination leads to an overload of simple carbohydrates, which can spike blood sugar and reduce the benefits of beans.
The key to maximizing the benefits of beans lies in what you pair them with. To make beans a truly healing food, combine them with vegetables, healthy fats, and animal proteins. This will provide a balanced meal that helps stabilize blood sugar, supports weight loss, and provides sustained energy. For example, beans paired with lean meat, fish, or a variety of non-starchy vegetables can help you achieve better nutritional balance.
How to Make Beans Gut-Friendly
Beans are sometimes criticized for causing gas and bloating, but this doesn’t have to be the case. The culprit? Lectins, the compounds found in beans that can irritate the digestive system. Fortunately, you can easily reduce the lectins and make beans more gut-friendly by following a few simple preparation steps.
Steps to Make Beans Gut-Friendly:
Wash and soak overnight – This step removes some of the harmful compounds that contribute to bloating. After soaking, discard the water.
Boil until halfway cooked – Partially boiling the beans helps further reduce lectins. Drain the water and rinse the beans again to remove any remaining anti-nutrients.
Add fresh water and continue cooking – After rinsing, cook the beans fully in fresh water to ensure they are soft and ready to digest.
Optional final rinse – For an extra layer of safety, rinse the beans once more before seasoning.
Drain the reddish water – This is an indication of lectins being released during cooking, so discard it before consuming the beans.
By following these steps, you’ll not only make beans more digestible, but you’ll also retain most of their minerals and nutrients without the uncomfortable digestive issues.
Boost Nutrient Absorption with Kefir
If you’re looking to enhance the nutritional value of your meal, pair your beans with a glass of kefir. This fermented dairy drink contains beneficial probiotics, which help improve the gut microbiome and enhance the absorption of nutrients from your food. Kefir’s friendly bacteria support healthy digestion and help maintain a balanced gut flora, which is essential for overall health.
Beans and Anaemia: A Natural Remedy
Beans are naturally rich in copper, an essential mineral that plays a key role in iron metabolism. Copper helps transport iron in the bloodstream, supporting the production of healthy haemoglobin. This is one reason why traditional diets that include beans have been linked to lower rates of anaemia. Including beans in your diet can help prevent iron deficiency, particularly in populations at risk of anaemia.
Beans as a Powerhouse of Nutrition
Beans are far more than just "carbs"—they are an affordable, versatile, and nutrient-dense food that should be a staple in any diet. By properly preparing them and pairing them with the right foods, beans can provide your body with a rich source of protein, fiber, and essential minerals. They can help you maintain stable energy, support digestive health, and even prevent iron deficiency.
So, the next time you think of beans, remember they are a superfood in disguise—full of protein, fiber, and nutrients that can enhance your health and wellness when properly prepared. Let’s not allow misinformation to overshadow the benefits of one of nature’s most misunderstood foods.
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