Legumes

Hello,

I would like to ask whether the shell of mung beans is consumed after sprouting. Can I serve these sprouted mung beans, following all the principles of proper sprouting (soaking, rinsing, sprouting, storing in the fridge), in a reasonable amount to a 13-month-old child?

Thank you very much in advance for your response.

For legumes in general, it is always more advantageous to prefer grains without husks (if, of course, possible). Sprouted mung beans offer the possibility to easily remove the husk; at least for children, try to eliminate these concentrated sources of fiber and phytates as they are an undue burden on the digestive tract.

It is appropriate for a 1-2 year-old child to consume legumes daily, provided that the amount of antinutritional factors is reduced and, in terms of protein, they are supplemented with animal proteins throughout the day.

In this age, it is important to monitor the following factors in relation to proteins:

1. Origin.
The ratio between plant-based and animal-based proteins is generally addressed as approximately 30:70, which is presented as metabolically advantageous. However, take these values with a grain of salt and mostly as a general guideline, as they aim to ensure a sufficient supply of essential amino acids, which are more readily available from animal foods. If you succeed in processing legumes in such a way that significantly reduces antinutritional components, their daily consumption in moderate amounts is acceptable.

2. Quantity and distribution throughout the day.
Here, it is necessary to do a little counting, not in the sense of tracking every gram, but rather by monitoring their sources on the daily plate. Generally, each main meal should include a substantial source of protein. It is therefore up to each parent to ensure this for the child in the form of eggs, dairy products, meat/fish, or easily digestible legumes. If legumes are consumed once a day, the approach is reversed - meaning legumes serve as a supplement to animal sources.

Hello,
I have a question regarding antinutritional substances in legumes. What is the best way to eliminate these substances? It is usually stated that soaking, cooking, and rinsing are effective methods.
However, I have also heard that legumes should not be cooked with salt, and that salt should only be added after cooking. Is this true?

The greatest reduction of antinutritional factors can be achieved through thorough cooking, preferably in a pressure cooker—the combination of high temperature and pressure is capable of breaking down the structure of these undesirable components. However, it is beneficial to soak the legumes for a longer period beforehand or even to sprout them, both methods result in the reduction of antinutritional substances.

Legumes have a relatively high absorption capacity, meaning they can absorb a larger amount of salt during cooking, which increases the sodium content in the diet and subsequently the load on the kidneys and cardiovascular system. For this reason, it is recommended to add salt only after the preparation is complete, and the overall amount of salt used will be significantly lower in relation to the flavor effect.

Hello,
Do I understand correctly that if I sprout chickpeas or other legumes, I don't need to cook them afterwards?
Thank you

When it comes to the content of anti-nutritional substances, some sprouted legumes can indeed be consumed without cooking (peas, chickpeas, mung beans, lentils...), as the sprouting process significantly reduces the levels of these undesirable components. However, it is still important to note that the hull, which remains part of the sprouted grain, is still a concentrated source (primarily of phytates) – therefore, it is beneficial to seek methods to remove it from the food.

At the same time, remember that the sprouting process occurs in moisture, and microbial activity is part of the whole process. Fresh sprouts are therefore quite an ample source of not always desirable bacteria and especially molds.

For these reasons, it is often worth cooking them, as the overall impact on the nutritional profile of the food will not be as detrimental as the microbial risk.

Good day, Mr. Jelinek, I would like to ask how vegan collagen supplements work, given that collagen can only be obtained from animal products? I would also like to know what the ratio of legumes to grains should be for vegetarians? Is it 1:1 in grams? I have also heard 3:1 in favor of grains. Thank you very much!

The term "vegan collagen" is largely commercially derived and targets products that aim to support collagen production in the body through their composition, as collagen is purely an animal protein. The foundation of their composition includes substances necessary for collagen production—amino acids (proline, lysine, and their derivatives), vitamin C, and certain minerals. In this respect, there is no reason to believe they would be less effective than products with animal sources.

The ratios of legumes to grains should always be addressed in relation to the planned dietary concept. Treat legumes as a significant source of protein, meaning their proportion in the diet should be based on the amount of protein you need to ensure in your diet (along with dairy products and eggs). In such cases, the ratio of legumes to grains becomes a secondary indicator.

Good day.
It has been mentioned several times in the lessons that certain types of spices can be used (in addition to soaking, sprouting, fermentation, cooking...) to alleviate unwanted bloating after consuming legumes. Could you please specify which spices are included in this?
Thank you.

There are numerous types, primarily those that promote the production of digestive enzymes and juices, thereby making the entire digestion process more efficient. The most significant include cumin, coriander, lovage, pepper, fennel, ginger, and blends like curry.

Hello,

I have a question regarding the number of servings related to metabolic type. Should it be that an individual with a slower metabolism, who digests food longer, would manage, for example, with three servings, whereas someone whose metabolism works faster would have five servings? Or conversely, should we try to incorporate more smaller servings for a person with a slow metabolism to "kick-start" the metabolism, so to speak?

I would also like to follow up on my previous inquiry in the consultation - regarding proteins and weekly diet regimen. If, for example, I include fish twice a week and other kinds of meat 1-2 times a week, on the other days when meat is not in the diet (I am speaking here about omnivores because I know this is a question that is often very important to them - how to supplement proteins without meat?) is it always necessary to have some legumes or quinoa during the day? Or can we choose days without legumes and meat if we have, for example, eggs, nuts and seeds, or cheese... I am mainly concerned about the completeness of proteins.

Thank you very much for all your answers.

By making adjustments to our diet, we have the opportunity to manipulate metabolic behavior, and this applies to the number of meals throughout the day. For example, if an individual's metabolism is too slow, it can be beneficial to support it by increasing the number of meals per day, including reducing the fat content and adjusting the ratio of Ca:Mg and Ca:P. These options are simply available to us, and it is up to us whether we utilize them.

Address the complexity of proteins primarily in specific situations that require it. Typical examples include vegan diets or elite athletes, where the demands for the quantity and quality of protein increase significantly compared to the average population. This does not mean that every protein-containing meal must necessarily exhibit amino acid completeness; the goal is simply increased attention and effort directed in this direction. Every diet plan should be, above all, practically feasible, and your considerations when translating theory into practice should always be based on this.

Hello,

Could you please clarify the situation with broths, specifically those made from legumes? In the lesson on antinutritional substances, you mention that it's not advisable to consume broth containing lectins (found in legumes), yet in this lesson on gut microbiota, you provide a tip at the end for supporting gut biome nutrition by using broths, such as bone broth, as well as grains and legumes. This seems somewhat contradictory to me. Perhaps I just misunderstood :-)

Thank you.

From the perspective of nutrient bioavailability, bone broth is the most advantageous, as it contains the highest concentration of substances (proteins and minerals). However, it is also beneficial to consider a broader context; using plant sources in broths can also provide sources of fiber, which is both an important factor and advantage. The condition (particularly for legumes) is their thorough cooking, ideally in a pressure cooker, which leads to the breakdown of antinutritional components, the release of minerals from their bonds, and the enrichment of the broth with fiber fractions.

Hello,
In the tasks for low carb, legumes are included. Do legumes really belong to LC? I thought that grains and legumes are precisely excluded.
Thank you.

The rules of LC (low carbohydrate) are not precisely and strictly defined. The foundation is limiting the intake of carbohydrates, where their richest sources (excluding technologically processed foods) are cereal grains and products made from them, as well as selected types of fruits and some legumes. In this context, it is not an issue to include legumes, but of course in moderate amounts. They are a rich source of proteins, fiber, minerals, and in some cases, fats, while their carbohydrate content is relatively low, making them suitable for the concept of a low carbohydrate approach.