Black beans are a popular and affordable legume that has many health benefits. Nowadays, almost everyone knows about roasted black bean water. Many people buy black beans and directly roast them without rinsing because they believe that peeled beans are clean. Some people choose to rinse the beans before roasting.
Soaking black beans releases natural toxins
However, to fully enjoy the nutritional benefits of black beans, it is recommended to soak them until they sprout.
In nature, seeds have substances that inhibit the sprouting process to protect the seed until it is ready. These substances include phytic acid, polyphenols (tannins), and goitrogens. These substances only break down when the beans are soaked (meaning they are exposed to favorable conditions for sprouting).
When consumed, phytic acid combines with calcium, magnesium, iron, and zinc in the intestines, which reduces the absorption of nutrients by the digestive system. Therefore, if you regularly do not soak beans before using them, it reduces the ability to absorb nutrients. Additionally, tannins in the beans protect them from insects and pests, but they also give a bitter, dry mouth sensation. Soaking helps remove tannins, resulting in better-tasting bean water. The enzyme inhibitors in black beans are not broken down until they are soaked, so cooking them without soaking reduces their nutritional value and can cause digestive discomfort.
This process occurs regularly, reducing the beneficial effects of drinking black bean water. It also affects the digestion and absorption of other foods.
That’s why it is necessary to soak beans before cooking them. Soaking also helps clean and break down preservatives, making it easier to rinse them.
How long to soak black beans
The soaking time required to break down the inhibiting substances varies for each type of bean. Black beans should be soaked for at least 2-4 hours or soaked for 6-8 hours.
After soaking the black beans, rinse them thoroughly and then roast them.
Roasting black beans before cooking them has two main benefits: Roasted black beans provide a more aromatic flavor when cooking bean water. More importantly, roasting black beans before cooking them helps reduce abdominal coldness and pain, especially for those with weak or cold stomachs. The roasting process helps balance the cooling nature of the beans. While roasting, you can add a few slices of ginger to the cooking process to enhance the aroma and improve digestion. Ginger supports metabolism and aids in digestion. It also helps prevent abdominal pain and food poisoning.
Furthermore, when cooking black bean water, it is recommended to avoid refined sugar and white sugar. Sugar is not good for health. If you need sweetness, it is better to use sugarcane juice instead of sugar.
Cooked black bean water should be consumed on the same day to avoid spoilage and loss of effectiveness. It is not advisable to rely solely on black bean water as a substitute for other beverages. You should combine drinking black bean water with other types of water to achieve a balanced and healthier diet.
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