Can adding carrots while cooking black-eyed peas help prevent gas?

Does this hack really work? Is it rooted in nutritional science? Indianexpress.com spoke to experts and found out.

Vriti Srivastav, holistic dietitian, says that like most legumes, black eyed peas contain complex carbohydrates called as oligosaccharides which are harder to digest and are fermented by our gut bacteria. This leads to the formation of gas, and thus it is always advised to soak the black eyed peas overnight and cook them until soft.

Clinical dietitian Anushree Sharma concurred, adding that oligosaccharides cause problems of flatulence as these form of complex carbohydrates do not get digested as our body easily, hence they reach large intestine undigested where bacteria act upon them.

Can putting carrot while cooking black eyed peas help prevent gas?

While the exact effect of carrot isn’t known, Srivastav says that one of the probable explanations is that carrot contains soluble fibre and absorbs the components that might cause gas. The soluble fibre may also aid in the digestive process by helping our gut break down gas producing carbs more effectively. “This can help slow down or delay the contact of bacteria with the insoluble fibre or complex carbohydrates present in the beans. The complex carbs will be broken down efficiently in the small intestine and the exposure of bacteria to partially digested carbs is reduced in the large intestine,” she adds.

Sharma shares that as per her knowledge, Indians generally add spices and condiments like asafoetida that help to manage bloating and gas or flatulence inside the stomach. Hence, we don’t need to add carrots in black eyes beans.

How are black eyed peas beneficial to health?

Black eyes peas are nutrient-dense and pose several health benefits. “They make great protein foods rich in fibre, vitamins and iron, and also have good satiety value which prevents frequent eating. Half a cup of cooked peas provides about 6-8g of protein and 4-5g of fibre,” says Srivastav.

“They are rich in folate (vitamin b9), an important nutrient involved in cell division and DNA synthesis. The B vitamins in black eyes peas act as a steady energy source. It is also rich in important minerals like potassium and magnesium and plyphenols which combat oxidative stress and reduce inflammation in the body,” she added.

(Source: Freepik)

Sharma adds that the fibre present in both beans and pulses and carrots that helps in maintaining digestive health. It helps to manage weight, and cardiac health and also prevents diseases like cancer. Carrots can also contribute by providing antioxidants like vitamin A which is good for the immune system and improving eye health.

When it comes to other ways to consume black eyes peas to reduce gas formation, Srivastav suggests adding spices like ginger, cumin, and cinnamon or consuming ajwain after your meal. “Soak the beans overnight and discard the water. Wash it again with fresh water. Boil them till they are soft. Add curd to the meal containing black eyed beans. Consume coriander and pudina chutney with black eyes beans meal. Both herbs aid in digestion,” she advises.

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