https://pubmed.ncbi.nlm.nih.gov/8882373/
Not so much workout related but still health related in a way. lol
The fiber in beans is already good for regulation blood sugar and digestion. Fermenting them would seem to be adding to this impact by greatly reducing the carb load and further increasing the fiber content. Not to mention the fact fermented beans won’t give you gas because those compounds get fermented out as well. Also an 8% increase in protein value is nice to boot. Downside is a loss of some vitamin content but I’ll take that trade off.
I’m interested in how it would impact something you can make tofu out of like soy or garbanzo beans. I actually have some garbanzo beans fermenting so I plan to try it out. I made a tofu out of regular rehydrated garbanzo beans by blending them up into a paste. Straining out the liquid which I cooked down. I steamed the solids to cook them then added them back into the liquid once it was thickened. Made a paste that was like mashed potatoes and glue. lol. Once cooled in the fridge though it made a pretty firm and cuttable tofu that had more texture than a normal tofu. Going to try the same technique but with the fermented beans instead and see what happens. lol
Neat. Do you have a good technique to ferment them? Just stick in a jar with salt water or what?
That is basically all I do yes. I put a jar on a scale and tare it. Then weight the dry beans pluss the water I add. Weight out salt equal to 2% of that weight. I let them rehydrate in the fresh water for about 6-8 hours or so then once they are mostly rehydrated I add the salt and mix it up a bit. Then pop on an air lock and let them sit for 2 weeks minimum. Most of the time I let them sit for a month. Then cook like you normally would. I usually pack them into quart jars still raw then pressure can them for 90 minutes at 15 psi. Cooks them in the jar as they can. You can tell they have more soluble fiber in them because when they are done canning the water in the jar turns into a white gel/paste. Which threw me off a bit the first time but I’ve eaten several jars worth in chilis and stews and such and still doing ok, AND I never have any gas.
Additionally you can ferment them AFTER cooking but you need a starter from some other ferment like a sauerkraut, Greek yogurt whey, etc. This would make them probiotic if you didn’t heat them up before eating.
Koji or yeast?
Lacto fermentation with a 2% salt brine is what I do. Like a sauerkraut, pickle, etc.
