How long should you soak beans?

They are an important source of protein, fiber and iron; in addition to being low in fat and sodium and free of cholesterol. What food are we talking about? From legumes, of course. Among them we find lentils, chickpeas, beans and beans. Who doesn’t get excited about eating a tacu tacu? Or a dry with beans? It is a popular ingredient on Peruvian tables; However, some people avoid it because it causes gas. This is because they contain carbohydrates that are difficult to digest. To avoid the problem, it is recommended to soak them before cooking them, for how long?

Why should you soak beans and for how long?

Soaking legumes, such as beans, has several advantages: it softens the grain, reduces cooking time, improves the absorption of nutrients, makes digestion easier and prevents gas; according to the Food and Agriculture Organization of the United Nations (FAO).

The organization recommends soaking them in water between 4 and 8 hours. While the Mexican Social Security Institute (IMSS) suggests soaking beans and other legumes for between 12 and 24 hours.

Keep in mind that soaking hours will vary depending on the type of bean (canario, panamito, castilla, negro, etc.) and its size. After soaking, remember to change the water and rinse well before cooking.

What are the benefits of legumes?

According to the FAO, legumes provide multiple health benefits at all ages of life; among them:

• They are high in fiber (soluble and insoluble): it can reduce the risk of coronary heart disease.
• They have a high iron content: it helps prevent anemia in women and children when combined with vitamin C.
• Calcium content: contributes to bone health and reduces the risk of fractures due to osteoporosis.

In particular, beans have B vitamins (thiamine, niacin, riboflavin and folic acid), minerals (calcium, iron, phosphorus, magnesium and zinc), antioxidants and Omega 3 fatty acids.

Thanks to its consumption, the nervous system remains healthy, helps improve digestion and prevent constipation. In addition, due to its high fiber content, it gives you a feeling of satiety.