You may have felt your stomach churn after eating a plate of beans, chickpeas or lentils. legumes Thus, the carbohydrates that the body cannot digest as well. gases and abdominal distension may appear after consuming them. However, it is possible to lessen these effects by remolho das leguminas Therefore, the habit of soaking the beans before preparing them is essential - and the best thing is that it is very simple to do.

These foods are rich in a carbohydrate known as oligosaccharide, and because they are difficult to digest, many people experience pain, diarrhea, gas, and abdominal distension after eating them. phytate It hinders the absorption of nutrients in the body and the digestive process. Thus, both the short-term and long-term physical effects are aggravated when legumes are not properly removed.

Why soak the beans?

According to nutritionist Carol Maretto: "Steeping is important to eliminate the antinutritional factors, that is, to reduce gas, to facilitate cooking and digestion by the body, and to take advantage of every nutrient that will be absorbed."

The ideal is to leave the beans and other legumes in the water for at least 12 hours. This time can extend to 48 hours, but if you leave them in the water for a longer period, it is important to remember to change the water frequently. The nutritionist explains that all legumes need to go through this process before they go on the plate.

Here are some examples of legumes:

• Beans;
• Chickpeas;
• Lentil;
• Lupin
• Edamame;
• Soybeans;
• Peanut;
• Pea.

Read more: Are beans fattening? Check out the nutritional information on the food

I forgot to do the remolho, now what?

You can soak the beans at night, for example, and prepare them the next morning, but if something unexpected happens and you forget to soak the beans in advance, you can use a faster alternative.

"When the water boils, turn off the heat and cover the pot to hydrate the beans for another hour, then drain and cook as normal," Carol explains.

In addition, to optimize time and make your life easier, it is interesting to make a larger quantity of beans at once. Then, just separate them into jars and freeze.

Source: Carol Maretto, nutritionist at Aguillera Clinic