this post was submitted on 10 Jul 2024
7 points (57.1% liked)
Cool Guides
4676 readers
1 users here now
Rules for Posting Guides on Our Community
1. Defining a Guide Guides are comprehensive reference materials, how-tos, or comparison tables. A guide must be well-organized both in content and layout. Information should be easily accessible without unnecessary navigation. Guides can include flowcharts, step-by-step instructions, or visual references that compare different elements side by side.
2. Infographic Guidelines Infographics are permitted if they are educational and informative. They should aim to convey complex information visually and clearly. However, infographics that primarily serve as visual essays without structured guidance will be subject to removal.
3. Grey Area Moderators may use discretion when deciding to remove posts. If in doubt, message us or use downvotes for content you find inappropriate.
4. Source Attribution If you know the original source of a guide, share it in the comments to credit the creators.
5. Diverse Content To keep our community engaging, avoid saturating the feed with similar topics. Excessive posts on a single topic may be moderated to maintain diversity.
6. Verify in Comments Always check the comments for additional insights or corrections. Moderators rely on community expertise for accuracy.
Community Guidelines
-
Direct Image Links Only Only direct links to .png, .jpg, and .jpeg image formats are permitted.
-
Educational Infographics Only Infographics must aim to educate and inform with structured content. Purely narrative or non-informative infographics may be removed.
-
Serious Guides Only Nonserious or comedy-based guides will be removed.
-
No Harmful Content Guides promoting dangerous or harmful activities/materials will be removed. This includes content intended to cause harm to others.
By following these rules, we can maintain a diverse and informative community. If you have any questions or concerns, feel free to reach out to the moderators. Thank you for contributing responsibly!
founded 1 year ago
MODERATORS
you are viewing a single comment's thread
view the rest of the comments
view the rest of the comments
Are tubers a nutritional group or just a plant group? I find fruit (sweet, vitamins), vegetables (vitamins, fibre), grains (meal bulk, protein), and legumes (protein) useful nutritional groupings, but I don't distinguish between vegetables and tubers - that's the gist of my question. Soybeans are an odd omission, although I realize their 5-6-item lists at the top aren't comprehensive
There’s a good amount of fibers and carbs in legumes. Also, do soak your legumes, they’re rich in oligosaccharides which we can’t digest and cause massive bloat and gases. They dissolve in water so that’s a way to get rid of them. Another is toasting (common with soy) to caramelize them.
Legumes are wonderful! I used canned chickpeas, black beans, and canellini beans; I use dried lentils. I rinse them all and soak none. This is anecdotal, but I've never heard someone on a plant-based diet say they feel bloated or gas-y
I used to work on a soy processing plant. For animal feed, the soy flakes must be either washed or toasted, as the boating can be so severe in ruminants to the point of being lethal. For humans, we don’t process the complex sugars and they don’t cross the intestine walls, but gut microbes do consume them. Some of those microbes will digest it anaerobically, generating methane as waste. I guess it’s possible to have a gut microbiome that hinders the proliferation that sort of microbe.
But not everyone is so lucky, and you’re not losing any nutrients by soaking and discarding the water of legumes. Particularly with soy and regular beans, which are rich in those complex sugars. The fiber, carbs, and proteins aren’t tap water soluble. You’d need warmer water at higher pH to solubilize the proteins. If you wasn’t to be extra sure you’re not losing any protein, add a dash of vinegar or citrus to make sure the pH is lower than neutral.
On a side note, eating beans with orange slices improves iron absorption. Also delicious.