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A cool guide to the whole foods plant-based diet (lemmy.ca)

submitted 4 months ago by [email protected] to c/[email protected]

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[–] [email protected] 3 points 4 months ago* (last edited 4 months ago) (1 children)

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

[–] [email protected] 0 points 4 months ago

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.