Understanding the Role of Beans on the SCD
The Specific Carbohydrate Diet (SCD) is designed to alleviate digestive distress by removing complex carbohydrates, which are believed to feed harmful gut bacteria. Legumes contain a type of complex carbohydrate that can be particularly difficult for individuals with compromised digestion to break down. For this reason, the SCD strictly limits which beans are permitted and requires a precise preparation method to remove these indigestible compounds. Introducing beans is typically a later stage addition to the diet, recommended only after significant symptom improvement has been observed for at least three months.
Allowed Beans on the SCD
For those who have reached a stage of the diet where legumes can be tolerated, several types of dried beans are considered 'legal'. These must be purchased dry, as all canned beans are prohibited due to potential additives and the inability to control the preparation process.
- Navy Beans: A versatile white bean that is commonly allowed. It works well in soups and purees.
- Lima Beans: These large, flat beans are an acceptable option for adding variety to meals.
- Black Beans: Often introduced later in the healing process, black beans can be added once the gut is more healed.
- Kidney Beans: Red kidney beans are permitted, but again, only after the initial healing phase.
- Split Peas: A good source of protein and fiber that is allowed on the diet.
- Lentils: Both red and green lentils are acceptable, but must be properly soaked and cooked.
- Adzuki Beans: These smaller beans are also on the list of approved legumes.
Legumes to Avoid on the SCD
Many common beans and legumes are strictly forbidden on the SCD because their carbohydrate structures are not compatible with the diet's principles. These include:
- Chickpeas (Garbanzo Beans): A common legume that is explicitly listed as illegal.
- Pinto Beans: These are not allowed on the diet.
- Soybeans and Soy Products: All soy, including tofu and soy milk, is prohibited.
- Fava Beans: Also known as broad beans, these are not permitted.
- Cannellini Beans: Another variety of white bean that is considered illegal.
- Mung Beans: This type of legume is also on the list of foods to avoid.
The Importance of Proper Preparation
Successful incorporation of beans into the SCD depends heavily on a specific, time-intensive preparation process. This method helps to remove the indigestible starches and compounds that can cause inflammation and digestive upset.
- Initial Sorting: First, pick through your dried beans to remove any small stones or debris.
- Overnight Soak: Place the beans in a large bowl and cover with water (using a ratio of 4 parts water to 1 part beans). Let them soak for 10-12 hours at room temperature.
- Rinse and Discard Water: After soaking, drain the water completely and rinse the beans thoroughly under cold running water. The soaking water, which contains the indigestible sugars, must be discarded.
- Boil and Skim: Place the rinsed beans in a pot with fresh, clean water. Bring the water to a hard boil, and as it boils, use a spoon to skim off any foam that rises to the surface. This step is critical for removing difficult starches and shouldn't be skipped.
- Long Simmer: After the initial hard boil, reduce the heat to a low simmer. Cover the pot and cook for at least two hours, or until the beans are completely soft and mash easily. The goal is to overcook them slightly to ensure all starches are broken down.
- Add Salt Last: Do not add salt until the beans are fully cooked, as salt can prevent the skins from softening and make them harder to digest.
Comparison of SCD Legal and Illegal Beans
| Feature | SCD Legal Dried Beans | SCD Illegal Legumes |
|---|---|---|
| Carbohydrate Type | Easily digestible monosaccharides post-preparation | Complex polysaccharides (difficult to digest) |
| Examples | Navy, Lima, Black, Kidney, Lentils, Split Peas, Adzuki | Chickpeas, Pinto, Fava, Soybeans, Mung Beans, Cannellini |
| Preparation | Requires extensive soaking, draining, and prolonged cooking | None (most are inherently illegal) |
| Available Format | Must be purchased dry and prepared at home | All canned versions are prohibited |
| Dietary Stage | Added later, after symptoms have improved | Excluded from all stages |
SCD-Friendly Bean Recipes
Once you are ready to introduce legal beans, they can be a great addition to your diet. Consider experimenting with these simple, compliant recipes:
Navy Bean Puree: Prepare a batch of navy beans following the strict SCD soaking and cooking instructions. Once fully cooked and soft, mash them with a potato masher or blend in a food processor with a little bit of the cooking liquid, some olive oil, and a touch of salt. This puree can serve as a soup thickener or an extender for baked goods using nut flours.
Simple Lentil Soup: Start with a base of compliant homemade broth. Add properly soaked and cooked lentils, diced carrots, and chopped celery. Simmer until all vegetables are tender. Season with legal herbs and spices like parsley and thyme.
SCD Black Bean Patties: For those who can tolerate black beans, prepare and mash them thoroughly. Mix with compliant seasonings like cumin and paprika, along with some SCD-legal nut flour as a binder. Form into patties and pan-fry in coconut oil until golden brown.
Conclusion
While the Specific Carbohydrate Diet can feel restrictive, it is possible to incorporate certain beans and legumes with careful attention to detail. The list of allowed beans, including navy, lima, and black beans, provides valuable sources of protein and fiber for those who have passed the initial healing phases. The key to success is adhering to the strict soaking and cooking protocol, which breaks down complex starches and makes these legumes digestible. By following these guidelines, individuals on the SCD can safely expand their culinary horizons and add nutrient-dense options back into their diets.
