What are your weekend plans?
Thank you for your NUTSO-SWEET questions.
- Opt for foods with a glycemic load of 10 or less. These are your best bets.
- Foods with a glycemic load of 10-20 should be your second choice, because they moderately raise blood sugars.
- Try to minimize blood sugar-spiking / insulin-spiking foods – ie: those with glycemic load of 20+
Happy FFF Fun & Flexible Friday and A.N.S.
Thank you, Lauren, for being so AWESOME!!
And THANK YOU ALL for your fantastic questions!
Please keep them coming.
Mo the Morselist (aka, Maura) will be doing a Healthy Baking Demo
at the GREEN FESTIVAL in Los ANGELES! I’m SOOO excited &
would LOVE to see you there! I’ll be using Mac-n-Mo’s MORSELICIOUS MIX!
Q: I’ve been trying a Veganish Diet but have severe sensitivities to beans and wheat.
Do you have Protein Suggestions for these limitations?
A: You may want to consider a low Fodmap diet: It is basically limiting the type of carbohydrates
that may cause bloating, gas, pain in IBS sufferers.
So carbohydrates including beans and brussel sprouts, broccoli and other produce from the cabbage family
(gas causing, as many of you may know) are suggested to be avoided/limited.
And, instead, the FODMAP diet concentrates on consumption of fruits/vegetables/whole grains that are lower in the Fodmap values -
But be sure not to eat too much of anything at a time,
as even moderate items can add up in Fodmap value and subsequently cause distress.
However, as you mentioned, you do need to be sure you are getting enough protein,
and truly, beans are a great source for vegetarians/vegans.
If you must limit your bean intake, some alternative protein sources include
You can also try including soybeans (edamame, soy milk, tofu, tempeh, soynuts and even miso),
and spirulina (works great in smoothies) into your diet.
Theses are all complete protein sources, which means each of these options contain all 9 essential amino acids.
In most cases it is important to include legumes and whole grains to ensure a “complete protein”.
With the exception of those noted above, whole grains are generally deficient in the amino acid Lysine,
while legumes are deficient in the amino acids Methionine and Tryptophan. So they complement each other to form a “complete protein”.
Here are some good nut/seed choices:
But don’t give up on beans just yet. There is hope. Beans are a very nutrient-dense natural food.
They providing a rich amount of protein, iron, Folate B vitamin and soluble fiber
which is helpful in reducing cholesterol levels….and yet they have been known to cause trouble with gas.
Here’s why; Gas is likely because of the high amounts of raffinose (1) sugars they contain,
their higher phytate content and the soluble fibers in which our bodies don’t have the ability to break down
sufficiently before reaching the large intestine where the trouble begins.
Soluble fibers and raffinose are subsequently left intact in the large intestine
causing intestinal discomfort because they produce Carbon Dioxide as fermentation occurs.
Try this first: To reduce phytate content, help break down soluble fibers and reduce effects of raffinose,
it has been suggested to soak beans in salt water (2) for at least 4 hours, rinse thoroughly,
heat in non-salted water, rinse again until clear, discard water, and, finally boil in fresh water.
This may help prevent or lessen intestinal gasses by reducing raffinose oligosaccharides (sugars)
and activating phytase enzymes (3) present in the beans to transform phytic acid (phytates)
and reduce binding which prevents certain mineral absorption and causes gas discomfort.
Some methods include adding baking soda to the soak, however other sources deny this will help.
One source suggested adding acid (2) after the beans are tender.
Consider starting with small amounts, after “soaking” accordingly, and boiling in fresh water.
A couple authors (2,4) suggest gradually increasing beans to diet to improve tolerance
(4) Eaten with grains will not only make it easy to eat in smaller amounts, but benefti by make a complete protein.
Additionally, because whole grains contain smaller amounts of raffinose,
combining helps you eat less beans at a time and consume less raffinose than you would
if you ate the same amount – all beans.
Finally, a study on humans showed the improved protein digestibility
when legumes were combined with maize vs beans eaten alone. (5)
If these methods still don’t work, consider getting your proteins from the alternative sources listed above,
and enjoy a diet rich in dark leafy greens which provide an array of vitamins & minerals and antioxidant benefits.
And, as mentioned, there is the FODMAP diet, which allows for quinoa and buckwheat, both complete protein whole grains.
1. Natural Sugar in Beans and Cabbage - Raffinose