17/03/2026
🫘 The Case for Beans: One of Nature’s Most Misunderstood Foods
Lately, the internet is awash with claims that “beans are not proteins but carbs.”
As usual, that’s broscience, not biology.
Beans are rich in soluble fibre and for every 5 grams of carbs, you get about 2 grams of protein.
They also have a glycemic index (GI) between 10 and 40, which is lower than avocado (GI 40) and far below the 55 threshold for stable blood sugar.
👉🏽 The problem isn’t the beans.. it’s what we eat them with:
mountains of rice, heaps of chapati, or piles of ugali.
Those “accompaniments” overload the starch and blunt the benefits.
If you pair beans with vegetables and animal proteins, they become a powerful healing food, even supportive for weight loss and stable energy.
🫘 How to Make Beans Gut-Friendly
1️⃣ Wash and soak overnight — pour out that water.
2️⃣ Boil until halfway cooked, drain and rinse again.
3️⃣ Add fresh water and continue cooking.
4️⃣ Optionally, rinse once more before final boiling.
5️⃣ When done, drain the reddish water and rinse lightly before seasoning.
➡️This removes lectins (the compounds that cause gas and bloating)
so you get all the minerals without digestive discomfort.
Take your meal with a glass of kefir, it enhances nutrient absorption and supports your gut microbiome.
💡 Bonus Tip:
Beans naturally contain copper, which helps move iron in the blood and supports healthy haemoglobin
one reason traditional diets that included beans rarely saw anaemia.
