Understanding the Specific Carbohydrate Diet
The Specific Carbohydrate Diet (SCD) focuses on eliminating complex carbohydrates, which are believed to feed harmful bacteria in the gut, leading to inflammation and digestive issues. The diet permits only simple carbohydrates, or monosaccharides, that require minimal digestion and are absorbed quickly. For many on the SCD, especially those managing conditions like Crohn's disease or celiac disease, this dietary approach offers a way to manage symptoms. However, it is a restrictive plan, and careful planning is necessary to ensure adequate nutrient intake.
While grains and most starches are strictly off-limits, some legumes are permitted after the initial healing stages of the diet. The key to successful reintroduction lies in both selecting the correct type of legume and preparing it meticulously to remove indigestible sugars. Elaine Gottschall, the biochemist who popularized the SCD, emphasized the importance of this process in her book Breaking the Vicious Cycle.
Permitted Legumes on the SCD
After a period of successful healing (typically at least three months without symptoms), certain dried legumes can be slowly and carefully introduced into the diet. The following have been identified as "legal" for the SCD:
- Navy Beans: These small, white beans are a popular choice and are allowed once properly prepared.
- Lima Beans: Another permitted option, lima beans must be cooked thoroughly following specific guidelines.
- Dried Lentils: Both red and green dried lentils are allowed on the diet, known for their relatively quicker cooking time.
- Dried Split Peas: Like lentils, dried split peas are permitted and do not require the extensive soaking process of other larger beans.
- Black Beans: Some sources indicate black beans can be introduced after the gut has healed sufficiently.
- Red Kidney Beans: This type of bean is also allowed once prepared according to SCD rules.
- Adzuki Beans: These are permitted and, like other legal legumes, require proper cooking.
- Peanuts (Unroasted, In-Shell): These are allowed, with all-natural peanut butter also permitted, but must be free of additives.
Crucial Preparation for SCD Legumes
Proper preparation is non-negotiable for consuming legumes on the SCD to minimize digestive distress. The goal is to remove the oligosaccharides—complex sugars that are hard to digest and can lead to bloating and gas. The process involves several steps:
- Soaking: Dry legumes must be soaked in water for 10-12 hours, preferably at room temperature. This helps to leach out the indigestible compounds. The soaking water must always be discarded.
- Boiling: After soaking and rinsing, the legumes must be boiled in fresh water for a period of time, with the foam that rises to the surface skimmed off and discarded. This step is crucial for removing anti-nutrients and other irritants.
- Simmering: Following the initial boil, the legumes should be simmered until completely tender. This ensures they are fully cooked and easier to digest.
Prohibited Legumes on the SCD
Many common legumes and their products are not allowed on the SCD. These are generally higher in complex carbohydrates that are difficult for compromised digestive systems to process. Prohibited items include:
- Chickpeas (Garbanzo Beans): These are explicitly prohibited on the diet.
- Soybeans: All forms of soy, including tofu and edamame, are illegal on the SCD.
- Pinto Beans: These beans are not permitted.
- Cannellini Beans: Similar to pinto beans, cannellini are off-limits.
- Bean Sprouts: These are not allowed on the diet.
- Mung Beans: Forbidden due to their high content of complex carbohydrates.
- Fava Beans: These are on the illegal list.
SCD Legumes: Allowed vs. Prohibited
| Feature | Allowed Legumes (After 3+ Months) | Prohibited Legumes (Illegal) |
|---|---|---|
| Examples | Dried Navy Beans, Lima Beans, Lentils, Split Peas, Black Beans, Kidney Beans | Chickpeas, Soybeans, Pinto Beans, Cannellini Beans, Fava Beans, Bean Sprouts |
| Digestibility | Easier to digest due to lower concentration of complex carbs and mandatory preparation | High in difficult-to-digest complex carbohydrates and starches |
| Preparation | Requires meticulous soaking and cooking to remove indigestible sugars | No preparation method can make them SCD-compliant |
| Tolerance | Introduced cautiously after gut healing; individual tolerance varies | Likely to cause flare-ups and digestive distress |
| Status | Legal only after initial diet phase and proper preparation | Always illegal on the SCD |
Reintroducing Legumes Safely
Reintroducing legumes should be done slowly and methodically. It is recommended to start only after a stable period of remission, typically at least three months into the diet.
- Start with the Easiest: Begin with split peas or lentils, which are generally easier to digest, in small quantities.
- Monitor for Symptoms: After introducing a small portion, wait for at least two days to see if any symptoms like bloating, gas, or pain return. A food diary is essential during this phase.
- Introduce One at a Time: Only introduce one new type of legume at a time to accurately gauge your body's reaction.
- Listen to Your Body: If a particular legume causes a negative reaction, discontinue it and wait until symptoms subside before trying a different one. Some individuals may never tolerate certain legal legumes.
Conclusion
For those following the Specific Carbohydrate Diet, incorporating legumes back into the menu can be a welcome addition, providing valuable nutrients and expanding culinary variety. The key, however, is strict adherence to the rules: only consume legal legumes, ensure they are prepared with the proper soaking and cooking techniques, and reintroduce them slowly after the gut has had time to heal. Always consult a healthcare provider before making significant dietary changes, especially with restrictive diets like the SCD, to ensure it is appropriate for your specific health needs.
By following these guidelines, you can safely explore what legumes are allowed on the specific carbohydrate diet, potentially reintroducing a source of fiber and protein into your diet without compromising your progress towards digestive wellness.
Cleveland Clinic: Specific Carbohydrate Diet (SCD): How It Works & Benefits
