There are many varieties of beans, which are nutritious, but eating too many can easily cause gas. In fact, by slightly processing the beans before cooking, this issue can be improved.
Soybeans contain 25%-30% carbohydrates, which are complex in composition, mostly consisting of cellulose and soluble sugars. Of these, only half can be utilized by the body, while the other half consists of the gas-producing factors, raffinose and stachyose. Bacteria in the large intestine utilize these sugars, producing acids and gases in the process. While this is beneficial for gut health, it also produces carbon dioxide, hydrogen, and a small amount of methane, leading to symptoms like bloating and rumbling.
In addition to soybeans, other legumes such as lentils, peas, fava beans, mung beans, and peanuts also contain raffinose and stachyose. Research indicates that these gas-producing factors are heat-resistant but water-soluble. Soaking, steaming, or sprouting soybeans can significantly reduce the content of stachyose and raffinose.
Therefore, soaking the beans for about an hour before cooking and then discarding the water can reduce their gas-producing effect. For individuals who are prone to gas, it's important to gradually increase the frequency and portion of legumes consumed. Eating too much at once should be avoided to allow the body to adapt gradually.
For those with weaker digestive systems, consider opting for bean sprouts or processed soy products instead. During the sprouting process, beans break down these substances. Furthermore, in the processing of soy products, these gas-producing factors are dissolved in water and mostly removed.