Is it really the effect of legumes? How to avoid them?

Kidney beans, peas, soybeans, broad beans, lentils, and chickpeas (Italian peas) are annual plants belonging to the legume family (Fabaceae). The fruits are pods containing seeds, which are consumed in dried form (whole or broken down) and are a valuable food item in the diet of a healthy person [1]. The characteristic feature of legumes is their high nutritional and energy value. In addition, they are the largest source of plant protein (20-35%) among all cultivated plants. Legumes are a valuable group from a nutritional point of view, as they provide not only protein (see table 1), but also minerals (iron, magnesium, potassium, calcium, zinc), biologically active substances, vitamins (mainly from the B group: B1, B2, PP), and essential for digestion dietary fiber fractions. Due to their significant protein content, legumes are an ideal product for vegetarians or vegans, as they perfectly replace meat and fish protein. It is worth knowing that legume seeds have an alkalizing effect, as they balance the acidifying effect of meat, eggs, and cereal products. According to current recommendations, meat dishes should be replaced with legume dishes once or twice a week [3]. Table 1. Protein content in selected legume seeds. Dried legume seeds Protein content [%]: edible peas 21.2 beans 25.1 lentils 32.0 soybeans 35.1.

Improper preparation of legume-based meals and their combination with hard-to-digest foods are the primary reasons for bloating and gas. Proper culinary techniques help reduce fermentable sugars while preserving the valuable nutrients found in legume seeds.

In culinary practices, there are two effective methods for reducing anti-nutritive and gas-producing compounds in legumes. The first method involves pouring hot water over dry seeds and soaking them for three hours. Alternatively, the seeds can be soaked in cold water for twelve hours. In both cases, it is crucial to discard the soaking water and cook the legumes in fresh water without covering the pot for at least twenty minutes. This approach helps prevent unpleasant symptoms such as bloating and excessive gas. Salt should be added only at the end of the cooking process, as early salting prolongs the cooking time. Additionally, spices and herbs like caraway, marjoram, thyme, basil, dill, mint, and garlic can help reduce bloating. It is important to note that legumes are not limited to traditional dishes like pea soup or French bean stew but are excellent ingredients for spreads, vegetable pastes, cutlets, and soups. Proper preparation makes legumes an ideal choice for vegetarians and anyone prioritizing a healthy diet.