Beans are one of the health-promoting foods, rich in plant-based proteins and various antioxidants and anticancer compounds essential for our bodies. However, it's crucial to be aware that the health benefits of consuming beans can vary depending on what foods they are paired with and how they are prepared.
Firstly, it is advisable not to consume beans with cheese. This is because the rich calcium in cheese can combine with the abundant phosphorus in beans, forming insoluble calcium phosphate, which is then excreted from the body without absorption. Additionally, both cheese and beans are known to induce flatulence, so when consumed together, undigested particles may reach the colon, leading to excessive gas production.
On the other hand, it is recommended to pair beans with seaweed such as wakame or kelp. While the saponin compounds in beans have anticancer effects, excessive intake may lead to the elimination of iodine from the body. To prevent this, it is beneficial to incorporate iodine-rich seaweed into the diet. However, caution is advised to avoid excessive intake, as the recommended daily iodine intake for adults by the Korea Food and Drug Administration is 150μg.
It is recommended to consume beans in a roasted form rather than raw. The compound called 'isoflavone' in beans is most abundant when beans are roasted, with black beans showing the highest isoflavone content, according to research from Ewha Womans University. Furthermore, roasting increases the protein content in beans, enhancing nutritional absorption. Boiled beans reportedly show a 6-7% increase in protein content compared to raw beans, and roasting adds an additional 2-3%.
By incorporating these cooking methods and consuming beans, you can maximize the effective absorption of the various nutrients beans offer into your body. Embrace a diverse range of foods for overall health and use proper cooking techniques to optimize nutritional benefits.
