Kenya: Beans are rich in protein and roughage, which nutritionists highly recommend.
However, many people avoid beans due to gas, which bloats their stomachs. It is a fact that beans have a high gas content because the nitrate levels are quite high.
Some farmers argue that the beans being produced these days have more gas than what they used to in the 1960s and 1970s due to the excess use of DAP fertiliser.
But that was disputed by a food scientist, Timothy Murega, who works for Uniliver East Africa.
"Not really, it is not because of acidic soils but the nitrogen which is their natural characteristic," says Murega.
He says the gas content in beans could be reduced drastically if they are cooked correctly.
Before cooking soak them for at least 12 hours. Besides reducing the cooking time, this will save a lot of fuel. Boil them then drain the thick brownish water before frying or salting them.
Draining the water drastically lowers the nitrates level and hence removes the gas.
If not drained, the high gas content will increase bloating or even constipation.
Since beans have high and good protein content, endeavour to eat them daily. In South Africa, they are served at every meal.
In rural areas, they are eaten for breakfast, lunch and even dinner. They are normally just salted which helps in easy bowel movements.
Nutritionists also say that due to their high soluble fibre, low saturated fats and elevated protein content, beans play a role in weight reduction. They also a good source of magnesium and zinc.
In the local market, there are wide ranges to select from ranging from the popular rose cocoa variety to 'Wairimu' and 'Nyayo' beans. Whichever you choose, remember the secret is in the cooking.
