In addition, some people observe that they cannot tolerate legumes well and it gives them digestive discomfort or even immune reactions. I was one of those people and this is a thing of the past for me as I learned how to handle these foods to open the treasure of their benefits. Lack of ability to tolerate legumes often comes from their anti-nutrient content. Anti-nutrients are part of the plants defense system against mammal predators – like us. They include phytic acid, lectins, tannins, trypsin inhibitors, saponins, oxalates and more. A lot of stuff to react to for sensitive guts and very “alert” immune systems. Choosing the varieties with the most anti-nutrients is also often an issue. By contrast to the varieties above that contain not only the most nutrients but also the least anti- nutrients, some of the more anti-nutrient dense varieties are dark red and black kidney beans, fava beans and lupine and of course soy which leads the list of most anti-nutrient compounds and is also one of the top five food allergens for humans. Here are steps that may help you to make legumes your friend. 1. Soaking: the minimum requirement to make dry legumes digestible and palatable is a 24- hour soak with a 4-time water change within that period. Always completely discard and rinse the water as it carries the anti-nutrients. This will already help remove a bigger part of the anti-nutrients and can be all it takes for less sensitive people. 2. Sprouting: better if you can sprout the legumes for another 24 to 48 hours after the 24 hours soaking. This
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