Beans, Beans, Are A Musical Fruit...

Beans, dried beans that is, actually shouldn't make you "musical" if you are preparing them correctly. Beans are legumes-a dried fruit from a pod. There are other legumes, such as peas and peanuts. Legumes, as nuts, seeds, and grains, contain phytates. Phytates not only cause flatulence, an inflammatory response in the body, but prevent the legume's nutrients from beng utilized by the body. In order to reduce this phytic acid, soak dried beans in cool water for 6-8 hours prior to cooking.  I leave mine on the counter. Be sure to drain the soaking water and rinse the beans thoroughly.  

There are companies that soak their beans prior to canning, but that you will need to research. Canned beans should be stored in a BPA-free lined can/pouch/box, have no added salt, and preferably be organic. Canned beans can be a time saver, but be sure to read the ingredients label. There is nothing like preparing dried beans yourself.


Beans are part of a healthy diet for most. If you are still exhibiting symptoms after soaking, your body may be very reactive to the phytates. We'll save the lectin discussion for another time. You should feel energized and satiated after a meal. If you have bloating, gas, mucus, brain fog, etc., you may want to refrain from feeding your body the inflammation causing food(s) as much as possible. Remember, our aim is to reduce inflammation, the root cause of all major illness.

Beans are a nutritional powerhouse. Each variety packs a different punch, but what they have in common is they have both soluble and insoluble fiber, critical for promoting regularity, reducing risks of colon cancer, and helps regulate cholesterol. They are rich in folate, protein, complex carbohydrates (we need these), vitamins, minerals, phytonutrients and antioxidants. They also contain a mineral that help the absorption of iron.  Oh, and they are low in fat. If you must purchase them canned, be sure to choose wisely.


Store in a glass container with a tight sealing lid, in a cool spot away from direct sunlight.


Farm to table, nothing like it. Sort through the beans, removing any broken beans or rocks and give them a good rinse. Soak your beans in water for 6-8 hours. I soak them first thing in the morning and they are ready to cook at the end of the day. If you are concerned about waiting for them to cook, a common complaint, cook them up for the next day and have something else ready for dinner that night. 

Dried beans taste different than canned. The texture is also different. If you have never prepareds dried beans it is simple and VERY delicious. 

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-Dawn Swope, CHHC, AADP