Legumes and Grains: The Proper Way to Cook Them
“We know that grains and legumes are so bad for us, but how is it that there are all of these other communities that are doing so well and they eat these foods without getting sick from them?” – Devon Dionne
Grains and legumes can be super tricky to add to your diet. First of all, based on your dietary needs, you may or no may not be able to consume them. Then, there is a right way and a wrong way to include them in your meals. It takes time, preparation, and organizing your life around it, but have no fear because we’ll cover all of that for you in this episode.
In addition, Devon researched the healthiest cultures around the world and not only how they prepare their grains and legumes, but what other foods make up the majority of their diet and what kind of lifestyle they live that aides them in living to be over 100 years old.
Specifically, we’ll talk about the following places:
- South Korea
If you do have an autoimmune disease, IBS, SIBO, Celiac disease, or Crohn’s disease don’t include grains, pseudo grains, or legumes to your diet at any cost.
How to Properly Prepare Grains and Legumes
“These countries really prepare their grains. They don’t just eat crazy amounts of grains without deep preparation of their grains, legumes, and pseudo-grains such as soaking or fermenting.” – Devon Dionne
If you prepare your grains and legumes in advance and with the proper technique, you shouldn’t have any stomach issues and should receive some great nutrients.
What’s Inside Grains and Legumes?
Grains, pseudo-grains, and legumes have lectins, phytic acid, phytates, and phytase.
Lectins are sugar-binding and are very difficult for us to digest. Legumes and grains have a lot of lectins and eating them in their raw form can lead to nausea, diarrhea, and vomiting.
Phytic acid binds minerals in the but before they can be absorbed and therefore have an effect on digestive enzymes. Because of this, they reduce our ability to properly digest food. Phytates can be broken down by phytase when we soak a seed for enough time that it actually sprouts.
Specific Foods We’ll Talk About In The Episode
Some of the foods we look at specifically and talk about the different levels of lectins, phytic acid, phytates, and phytase in this episode include: pumpkin seeds, pecans, walnuts, sesame seeds, all grains, wheat rice, barley, rice, corn, beans, kidney beans, soybeans, chickpeas, tubers, yams, potatoes, and sweet potato.
How Can You Soak Grains and Legumes?
Depending on what you want to prepare, it could take you anywhere from a couple of hours to days.
With rice as an example, you add a cup of rice, a cup of water, and an acid that can either be lemon juice, apple cider vinegar, buttermilk, or yogurt that can start to break down the grain.
Prepare beans is somewhat similar except you also have to add some other freshly ground grain high in phytase such as rye flour and have to constantly replace the water within the 24-36 hour time period. Rinse the beans one final time, add fresh water, and cook the beans at a low temperature for 4-12 hours. In the end, you have to skim the film that comes to the top.
What Else You’ll Learn About Grains and Legumes
As you tune in, you’ll also learn about:
- What Blue Zones are and why some places are healthier than others
- Why grains, pseudo-grains, and legumes have to be prepared a certain way and the problems they cause our digestion.
- The benefits of sprouting legumes
- How to properly prepare corn, oats, rice, and pseudo-grains
- The difference between normal rice and Basmati rice
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What You’ll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
1:30 Check out last week’s show: Episode 195 with Adam and Vanessa Lambert of Bee the Wellness: Building A Foundation For A Healthy Life
2:00 Today’s topic: How to add grains and legumes to your diet.
3:30 Sign up for our next Sky Fit Challenge starting April 23 or even jump ahead and sign up early to also get the Transition Challenge at no extra cost!
7:00 Discovering new facts about nutrition and understanding how grains and legumes can be incorporated in a diet.
8:00 What Blue Zones are and how they’re related to vegetarian or vegan lifestyles.
10:00 Why Devon disagrees with some of the information from the Blue Zones book.
12:30 Places from all over the world with the highest life expectancies.
16:30 What the healthiest cities and countries from all over the world are eating.
17:00 The typical lifestyle of someone from Icaria in Greece.
20:45 What the lifestyle is like on Okinawa and what it used to be like when it was the healthiest place.
24:55 The general nutrition in Japan.
28:00 The nutrition and lifestyle of Singapore
29:00 Lifestyle and nutrition of South Korea
30:25 Iceland’s lifestyle and nutrition focus
34:40 Traditional, healthier methods of making tortillas in Mexico and for Native American cultures.
36:00 Why grains, pseudo-grains, and legumes have to be prepared a certain way and the problems with them.
38:50 How nuts should be prepared to be eaten and why you might have a hard time eating them.
40:40 Phytic acids – how they work and why they’re antinutrients.
44:30 The enzyme, phytase, and how we naturally break it down through soaking and fermentation.
47:00 How can you soak grains?
48:55 The benefits of sprouting your foods.
49:10 Why fermenting your foods is the best method
49:20 How to make sourdough bread the right way.
50:20 Tips about preparing corn, oats, and rice.
51:30 Pseudo grains and the different characteristics of each one.
51:55 How to prepare pseudo grains and be able to properly digest them.
52:40 Why beans cause so much gut irritation.
53:00 Traditional grains such as oatmeal and how to prepare them.
54:00 What about instant oats?
1:00:00 Barley – how long to soak it for and why it’s good to let it spout.
1:00:20 Rice – how long you should soak it for. Why Basmati rice is better for you.
1:00:50 Which types of corn products you should look for if you want to make tortillas.
1:01:00 The benefits of soaking nuts.
1:02:00 The right way to prepare and eat beans.
1:03:20 How to completely get rid of all the phytic acid from beans.
1:03:45 The proper methods to prepare quinoa.
1:06:00 Open Sky Fitness Closing
1:10:00 Join our Open Sky Fitness Podcast Group on Facebook
1:10:30 Sign up for our next Sky Fit Challenge
RESOURCES MENTIONED DURING THE SHOW:
- Leave us an iTunes review
- Subscribe to our podcast and take your health to the next level!
- Join The Open Sky Fitness Podcast Group on Facebook
- Sign up for our Sky Fit Challenge!
- Contact Rob and Devon to apply for One-On-One Coaching Sessions
- Learn more about our new sponsor – ButcherBox
- Check out last week’s episode: Episode 195 with Adam and Vanessa Lambert of Bee the Wellness: Building A Foundation For A Healthy Life
- Learn more about the Food Heals Podcast with Allison Melody
- Find out more about Leslie Durso
- Check out The Blue Zones by Dan Buettner
- Read Living With Phytic Acid from the Weston A. Price Foundation
- Learn more about Chris Kresser and his research
- Check out these other Open Sky Fitness Podcast episodes:
- OSF 023 – Eating Bugs and Organ Meat with Sarah Ballantyne (aka The Paleo Mom)
- OSF 069 – Sally Fallon Morell: Saturated Fat is Ideal, Raw Milk Heals
- OSF 97 – Dr. Loren Cordain: The Origin of the Paleo Diet
- OSF 148 – Mark Sisson: How to Heal Your Body with the Primal Blueprint
- OSF 157 – Milk: Why Do We Even Need It?
- OSF 194 – How to Hack Your Digestive System
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Thanks for listening/reading Legumes and Grains: The Proper Way to Cook Them – Ep. 196! We hope you have gained more knowledge on how to be a healthier you.