Fiber is very important for hours of hunger-free satisfaction and creating a little warm gut nest to last a few hours. Diabetics, insulin resistant people and hypoglycemic persons can benefit from the slow to digest and stabilizing effects to less blood sugar spiking causing gas or hunger teasingly wanting a sugary snack. More fiber intake can lower cholesterol of the LDL type and helps fight colon cancer. With this wonderful habit of a high in fiber diet a person can lose weight and maintain it better. The suggested mix servings of two incomplete proteins complement each other so beans and brown rice are a fit here.
It takes gradual small servings to prepare a gut for the high volume of fiber so large servings may be tolerated after a few weeks of use as a meal eaten often. The average American, if there is such a person, gets about 15 grams of fiber per day. The national Cancer Institute recommends 25-35 grams of fiber per day. Here is a simple example; ˝ serving of common pinto beans; 8 grams of protein and 8 grams of fiber with no dietary fat or sugar.
Recipe: I soak 2 cups of beans in 4 cups clean water 12-24 hours. They will double in volume. Sometimes soaking for 2 days with a rinse in between can germinate for a sweeter flavor and ease of protein digestion. Then after rinsing off the foam with the soak water add 4 cups of cooking water or until 2-3 inches of water can be measured ensuring the beans are under water. I add no salt. Much of the water does evaporate or get absorbed while cooking. I turn on the crock pot to high and monitor until fully cooked some hours later minimum of 4-6. A soft bean may become a bean dip with veggies or chips as scoopers. The firm but fully cooked beans make a nice chili or soup or hot meal with rice. It can become a three bean salad for cold options. I freeze ˝ cup servings of plain fully cooked beans for quick meals and they require less refrigeration for lunch box meals. The several rinsing steps help remove the coating on the bean hulls for less tummy gas later.
My own intolerance to sulfur has me selecting beans without pigments. I choose Cannelini beans. They are roughly pigment free and as often as possible available at a good price organic. They come in small beans the size of a great northern bean or almost as large as a lima bean.
I once purchased several pounds from the whole Foods Market bulk bin to find when I got home that the batch was moldy. I got my money back. Inspect them thoroughly for irregular color and shape. I average less than 1 percent bean volume loss after culling out impure ones before soaking.
Here is a link to a handy fiber chart. www.wehealnewyork.org/healthinfo/dietaryfi
Edited by: MARGIE100%PURE at: 8/8/2013 (11:45)
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