Macronutrients and cooking temperature of beans?
For other foods, the cooking temperature seems to make a difference to which macronutrients are extracted, and subsequently, to the taste of the final product. For instance, the temperature is strictly controlled in home beer brews to maximise the extraction of sugars, and low-temperature processes are used to extract protein from peas commercially.
If I vary the cooking temperature when boiling soaked beans, how might it affect the macronutrient profile of the beans? For example, will a long, milder cooking process with lower temperature water extract a different amount of starches or proteins from the beans compared to a rapid boil?
Or, alternatively, what would happen if, instead of simply soaking the beans for a couple of days beforehand I kept them in warm (say, 60c) water for a while before cooking (instead of soaking at room temperature)
Best Answer
This is going to be a bit of a Zen answer (as usual for me).
I would venture that it doesn't matter. Normally, when you're making a bean stew or a chili bean casserole, you won't be discarding the liquid anyway. When you're eating the final dish, it doesn't matter to you if the protein is in the bean or the liquid, as you're eating them both.
It has, however, been my experience with white beans and chickpeas, that if you cook them more slowly, the water gets gloopier (higher viscosity), which means that proteins have moved from bean to water.
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Does soaking beans reduce nutrients?
Most studies show that soaking beans for a moderate amount of time, such as 12 hours, increases their overall nutritional value. Soaking legumes for longer than this may result in a greater loss of nutrients.How long should you cook beans for?
Place beans in a large pot; cover with fresh water and bring to a boil. Reduce heat, cover and simmer gently until beans are tender but firm. Most beans will cook in 45 minutes to 2 hours depending on the variety. Periodically, try a taste test or mash a bean against the side of the pot with a fork or spoon.How do beans reduce oligosaccharides?
For each pound of dried beans, use ten or more cups of boiling water. Boil for two to three minutes, cover, and set the beans aside overnight. This initial boiling breaks down the cell membranes of the beans, releasing the oligosaccharides so they can dissolve into the soaking water.Is boiled bean water good for you?
Hot-soaking beans and discarding the water used for soaking, or sprouting, boiling, or cooking them may help reduce digestive symptoms. People can take digestive enzymes as supplements to help the body digest beans.How to Cook Beans for Maximum Benefit | Science in the Kitchen
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