Beans I Eat

In the third edition of Michio Kushi’s The Macrobiotic Way, the list of beans is as such:

For regular use: aduki beans, chickpeas, lentils (green or brown), miso, natto (fermented soybeans), tamari (natural soy sauce), tempeh, tofu (soybean curd)

For occasional use: bean sprouts, black beans, black turtle beans, Great Northern beans, kidney beans, lima beans, peas (dried, whole), pinto beans, red lentils, soybeans, black soybeans, split peas

I mostly ate the beans for regular use for the first few years of following a macrobiotic healing diet. I did occasionally use seitan (a processed wheat-meat) in a soup that my children loved (and I, too, ate), and occasionally red lentils, or white cannellini beans, black beans, kidney, pinto or black eyed peas.

Now (almost 10 years later) I actually don’t eat as much tempeh (no reason, as I do like it!), and I eat a larger variety of beans. I know the idea of eating from the list of “regular -use” beans is because these are the lowest in fat, and the soy-fermented products are full of beneficial bacteria, so badly needed by most Americans.

I mostly use dried (soaked overnight) beans, but infrequently may use canned (if I’ve forgotten). I really enjoy beans grown in my own local area. The difference in taste is unbelievable.

I don’t worry so much about the kind I beans I eat now. I feel it's more important when “widening” the diet to increase these things (bean variety) rather than sugary treats, processed foods, or empty calories. Maybe these might be taken occasionally, as well, but to keep good health, I believe that it's important to stay to basically whole grains, vegetables & beans, minimizing processed, oily or junk food, or alcohol.

Tips on bean digestibility:  For people just starting out eating beans, one of the most common complaints is that beans cause them to have gas or a stomach ache. This can be avoided by starting out eating small amounts (1/8 to 1/4 cup) and by chewing well. Macrobiotic teachers have suggested chewing each mouthful 100 times, especially for people with digestive problems or constipation. Other counselors suggest 50 times per mouthful.  Some people have a hard time with this concept so I suggest chewing 15 times and working your way up to 50.

Soaking beans the night before you cook them, throwing away the soaking water in the morning, refilling with new water, and also adding a postage-stamp size piece of kombu seaweed all willl help to make the beans more digestible. Note: kombu seaweed can be found at any Whole Foods or most health-food stores.

Starting with bean soups may be easier on the digestive system. Try pureeing half of the beans (or all) and adding them back to the soup as a base.

FAQ: One of the most commonly asked questions is ... What size portion of beans do you eat? I usually eat 1/3 to 1/2 cup per meal. Other people might eat 1/2 to 3/4 cup, depending on their size.

Comments

[Patricia McCarthy]

Hi Meg. These are such great little resource guides. Thank you!

[Carol]

I love adding the beans to my soup and also my vegetable dishes. The gas continues to be a challenge for me and I will try your suggestion of using the kombu seaweed with the dishes Meg. Thank you.

[Meg Wolff]

Hi Patty,
Hope this will make things easier.

Carol,
Mentioning the soup made me think of another tip for bean digestability. If you start by adding them to soups (pureed is nice too) it is a good way to start eating them.

And ... the chewing is a the most important part.

[Ricki]

These are such useful posts--thanks! (And particularly apt for me this week, as I'll be doing lots of bean dishes!)

[Meg Wolff]

Ricki,
Let me know if you come up with any questions.

[San]

Chickpeas are so yummy! I like them in a stir-fry. And chickpea salad is so good!

Lentils I like the taste of, but they do a number on my gut. It's like they spring to life and dance a jig in there. It would be hilarious were it not so godawful uncomfortable. Downright disquieting. Not to mention socially awkward. Other legumes--I'm good on. Lentils and I have a challenging relationship. Can't be friends with everybody I guess.

[VeggieGirl]

Great information, as always!! Thanks!! :0)

I've been trying to leave comments on your blog for the past three posts, but they haven't been going through :0( Just letting you know that I DO still read (and love) your blog, Meg!!

[Meg Wolff]

Hi Liz,
Thanks for the heads up. There was a typepad problem. Glad that you stop by and are still reading. XO