Beans Are The Reason The Slow Carb Diet — Is SLOW
Why beans work. And an alternative bean hack, just in case.
In his best selling book The 4-Hour Body Tim Ferriss outlines his Slow Carb Diet.
The Slow Carb Diet is basically a Low-Carb diet with some add-ons.
One of the add-ons is Beans or Legumes.
You are required to eat beans or lentils with every meal. That includes breakfast, lunch, and dinner.
The problem is, Tim never says how many beans. In other areas of the diet info (about 60 pages out of a 600 page book) he says to eat until you are full. No need to count calories or carbs.
So, as you can imagine this is a BIG problem for Slow Carb dieters because there is a LOT of leeway. Does eating beans with every meal mean one cup? more? less?
So here’s where the BIG questions and the BIG challenge comes in.
The Slow Carb Diet is a low-carb diet.
Beans are ULTRA HIGH carb.
So why does Tim include them on the diet? Again, it is really NOT explained. So most people guess that the purpose of the beans is to make you feel full.
Well … the real purpose of the beans is to slow down the digestion of your meal and the rate at which the nutrients are absorbed into the body.
The diet is called SLOW CARB …
Because of the slow rate of nutrient absorption into your body.
The BEANS are the key to slow absorption.
It is all based on something called the Glycemic Index. The Glycemic Index was developed to find out how fast various foods are absorbed into the body.
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels. — https://universityhealthnews.com
The Glycemic Index is a huge list of foods that are measured according to how fast the food is converted into “glucose.”
A GI index of 100 is pure glucose.
Table sugar (sucrose) is kinda in the middle at GI 63. If you eat sugar the body rapidly converts it into glucose and your blood sugar levels spike. An hour later your blood sugar levels bottom out, causing you to crave and want more.
There are many foods that are rated higher than white sugar … fruits, potatoes and rice for instance. Here’s something that might surprise you … the GI of a baked russet potato is 111. Yep, higher than pure glucose.
On the other end of the spectrum are beans. Beans are converted into glucose very slowly. Eating them together with other veggies and protein means that everything you eat at the same time, slows down.
So beans are a good thing, right?
Well … maybe.
The challenge is in figuring out HOW MUCH do you eat? And how much is the critical thing. You need to eat enough to have an impact and slow down your digestion and glucose absorption into the body. Eating TOO much means you will not lose weight and in fact may gain weight.
Bummer.
How much should you eat? My suggestion is to start with 1/2 a cup per meal. Depending on your results you can increase this, or decrease it.
You can try eating beans at your 3 main meals. If you prefer, cut back to just two meals.
1/2 cup of cooked kidney beans:
122.5 Calories 22.4 g Carbs 7.6 g Protein 7.6 g Fiber GI 23
1/2 cup of cooked lentils:
115 Calories 20 g Carbs 9 g Protein 8 g Fiber GI 22
If you are NOT losing weight or are gaining, cut back to 1/4 cup per meal, or eliminate beans entirely. See below for an alternative.
What kinds of beans or legumes should you eat?
Legumes include: beans, dried peas, pulses, lentils, and dhal (dal).
MOST beans (white beans, kidney beans, black beans, Lima beans) come in at between 23 and 26 on the GI tables. One of the highest is Garbanzo beans (also called chick peas) at 36 and the lowest is Channa Dhal at an amazing 8.
Lentils are a fabulous choice because they are at the low end — 20, and are high in protein. They are also easy and fast to cook, and you can flavor lentils with dozens of different spice and herbs. In less than 30 minutes you can make fabulous soups and stews. (see recipes below)
For Diabetics and Keto Dieters
I love beans and I am crazy about lentils, but because I have diabetes, this is one of the foods that I only have on my binge or cheat days … and even then in VERY limited quantities.
My solution is a Slow Carb Diet Hack.
- Forget about the beans
- Replace the beans with a starch
By doing this you will no longer ingesting the huge carb load that is associated with beans, BUT you will be getting the same or an even better absorption slowing effect as well as a more effective feeling of satiation or fullness.
What Starches Do I Use and HOW?
My TOP choice is a starch called Glucomannan or Konjac starch. This is one of the ingredients used in PGX weight loss supplement pills.
Depending on the size of meal I intend on eating, I stir one to two teaspoons of Glucomannan into a COLD glass of water and chug-a-lug it 20 to 30 minutes before eating. If I forget to do this ahead of time, I just chug-a-lug right before my meal … it is not as effective, but still works.
Glucomannan is NOT readily available in local groceries or even health food stores, so I order from Amazon.
Start with 1/2 teaspoon for the first week in order to give your body time to adjust.
Though not as effective, you can also use potato starch, Xanthan gum or Guar Gum. Potato starch mixes easily into cold water, the gums need to be slowly sprinkled over the water and stirred in quickly. All of these starches will slow digestion and the rate of food absorption into your body. Do NOT use corn starch.
Here’s more information on Glucomannan, how to use it and how it helps you lose weight.
The Glycemic Index
These two Glycemic Index lists, will provide you with more information about the Glycemic Index and how the Glycemic Load regulates the absorption of carbs into your body.
Universityhealthnews.com DrAx.com
Back to the beans
How To Transform A Can Of Beans Into DELICIOUS
NOTE; It is really important that you do NOT use canned Baked Beans (pork flavored, tomato sauce or maple flavored). These are so full of sugar they will ensure that your Slow Carb Diet will FAIL.
What canned beans should you use? Red kidney beans, black beans, white beans, navy beans, lima beans, broad beans. NO sugar added, just beans. IF you are so inclined, you can start from scratch and boil or pressure cook any kind of dried beans.
You can use the beans whole, or smash them with a potato masher or buzz in a food processor for 30 seconds.
Create Your Own Recipe ….
Add one to two tablespoons of olive oil, bacon fat or chicken fat or lard to a frying pan.
Saute an onion and a clove or two of garlic. IF I am having these beans at breakfast or lunch I leave the garlic out. It is not attractive to arrive at work, or at a clients place with garlic breath.
If you want to be ultra creative add 1/2 to one cup of veggies. My favorite is bell peppers (red, green, yellow or orange) or a few handfuls of fresh spinach.
Add the beans and mix with the sauteed veggies.
Then add your favorite spices. MY top choice is Chili powder … either an aromatic American Chili mix (off the shelf or custom) or if I’m really in the mood for HOT, I’ll add pure Indian Chili powder or Cayenne. An Italian spice mix is also nice (basil and oregano) as is fresh thyme.
There are dozens of ethnic mixes to try out … Za’atar, Baharat, Jerk Spice Mixes, Harissa or a Shakshuka spice blend, Chipotle Peppers in Adobo Sauce, and of course red, green or yellow curry mixes. Some of these are available as dry spice mixes, while others come in the form of pastes.
Get brave and start experimenting. You literally could have a different bean mix every day. Make recipe cards for your favorites so that you can return to them at will!
My favorite canned bean recipe:
Warning — it is HOT … you can tone it down by using less of the Chilpolte sauce.
One can of Red Kidney Beans Two tablespoons olive oil Two cloves garlic, finely minced One small onion, roughly chopped One tablespoon Chipolte Sauce, to taste Salt and pepper, to taste
Advanced prep:
Mash the beans with a potato masher
I open a can of Chipotle Peppers in Adobo Sauce and dump it into a blender. I blend until smooth. Then I store the sauce in a glass jar, refrigerating the remaining sauce for other recipes.
Preparation:
Heat the oil of choice and saute the onions and garlic till translucent.
Add other veggies and saute till softened or wilted.
Add beans to the pan and start heating.
Add spices and mix thoroughly.
Give it a taste after the mixture has warmed. IF necessary, add salt and pepper to taste.
Divide into 1/2 cup servings into small storage containers. You can store in the refrigerator for up to three days or the freezer for a month.
Don’t be tempted to eat the whole pan!
Here are two fabulous lentil recipes. If you like them, you can double or triple the recipes and freeze in 1/2 cup containers.
Lemony Lentils (leave out the maple syrup)
Do YOU want to live sugar-free? Get regular story updates as well as fabulous sugar-free recipes by joining the Sugar Free Zone on Medium newsletter. https://medium.com/sugar-free-zone