“Beans, beans, good for your heart…”
I’m sure you recall the chant that second graders especially used to recite in my elementary school. This text amusingly reminds us of the good effects legumes can have on our hearts… as well as other benefits!
It appears that the old nursery rhyme may actually be accurate. Though there are some health benefits to consuming beans, such as being beneficial to the heart, it is not exactly an absolute when it comes to the potential health pros and cons they may bring. Additionally, it is true that eating beans may lead to flatulence.
Why Are Beans Controversial?
Plant-based eaters regularly look to black beans, lentils, and other legumes as a main source of their protein intake. Beans are not part of the Paleo or keto diets because of the presence of lectins, which are debated compounds.
There are also different grades of beans. Many Americans consume unhealthy soy products, which do not have B vitamins, instead of other beans, such as chickpeas or navy beans, which are a good source of B vitamins.
Peanuts do not belong in the nut family; they belong to the legume family, which is part of the bean family. Regrettably, there is an increase in peanut allergies, especially in children.
Here is an overview of the advantages and disadvantages of consuming different beans, as well as how to prepare them in order to obtain the most nutritional benefit.
The Science Behind It
Other legumes such as kidney beans and lima beans possess higher levels of toxins compared to green beans. Choose immature green beans with small seeds when eating them raw as toxins are more focused in the seed rather than the pod.
Green beans have phytates and a protein known as lectin in them. Both lectin and phytic acid are anti-nutrients. Compounds that interfere with the body’s ability to absorb essential minerals are called anti-nutrients and can be either plant-based or artificially created. Phytic acid attaches to minerals such as zinc, calcium, magnesium, and iron, thereby preventing them from being taken up. They exit the body with no benefit to us.
Plants use lectins to ward off any creatures or bugs that might otherwise eat them. By genetic modification, lectins have been included in the genes of wheat, rice, potatoes, and tobacco plants so that they can ward off certain insects.
Lectins are impervious to the digestive enzymes and attach themselves to the top layer of cells inside the intestine. Humans can suffer from adverse effects from lectins, including damage to the cells in the intestines and a decrease in beneficial bacteria in the stomach.
The body may respond to the external danger by purging the bowels completely with the help of diarrhea and/or vomiting. Other common indicators of indigestion are feeling sick, being overfull and having too much air in the stomach.
The most famous of these lectins is gluten. The active constituent of green beans and legumes is known as phytohaemagglutinin (PHA). Most of the PHA is removed after cooking. Kidney beans in their raw form may contain anywhere from 20,000 to 70,000 hemagglutinating units, but the amount is reduced to between 200 and 400 when they are cooked all the way through.
Green beans contain a much lower concentration of lectins than other beans such as kidney beans and lima beans. Consumption of beans that are not thoroughly cooked and have high amounts of lectins can cause food poisoning.
Generally, a severe response may include having diarrhoea and throwing up, however the signs and symptoms should go away after a few hours. Going to the hospital might be necessary if the symptoms are intense, and getting fluids via an IV can reduce the time it takes to get better.
Soak kidney beans and lima beans for a minimum of several hours, then empty and simmer in clean water. It should take a total of 10 minutes of boiling in water for the lectin content to be significantly decreased.
Green bean seeds contain the majority of lectins, rather than the pods. Here is a research survey that demonstrates, in table 3, the amount of lectins existing in 7 diverse strains of green beans.
The proportions of lectin present in a single green bean seed can range from as little as 5 mg to as much as 1,100 mg in a span of 100 grams. The majority of types of seeds typically have an aggregate of 100 milligrams [mg] for every 100 grams [g] of seeds.
Uncooked green beans contain approximately 0.15 grams of phytic acid, while cooked green beans contain 0.05 grams. It becomes more problematic since some people have a reaction when exposed to lectins and phytic acid, while others do not.
The Pros: Health Benefits of Beans
A good amount of nourishment can be found in the unassuming bean. They are packed with dietary fiber, a good protein source, and they have nutrients such as folate and iron.
These items have almost no fat and are reduced in calories, representing a significant aspect of the Mediterranean and Slow Carb eating plans.
My pupils in the second grade were proven accurate in their beliefs: it appears that beans could be beneficial for your cardio health! An investigation showed that eating pinto beans was advantageous since it helped to lower LDL cholesterol levels, consequently diminishing the danger of heart disease.
A second investigation demonstrated that consumption of baked beans can lessen chances of developing type 2 diabetes, whereas different studies suggest that consuming kidney beans may lessen inflammation in the large intestine. In case you are trying to shed some pounds, there’s good news. A recent research showed that eating beans can help in reducing the circumference of the waist, body weight, and even lower blood pressure.
Before you start consuming a large quantity of beans with a high fiber content at each meal, we need to take a look at what kind of risks they could create and how to best avoid them.
The Cons: Can Beans Be Unhealthy?
Beans are notorious for their copious amounts of lectins, which are similarly found in large quantities in grains. Lectins are like the thorns on a rose bush; they act as a safeguard for the plant. Rather than spiky repulsants which damage our skin, lectins attack our digestion, generating an avoidance response in predators (or those consuming them, like us).
I often seek advice from Dr. Steven Gundry, an acclaimed heart surgeon and writer of the book The Plant Paradox, regarding this matter. He explains in our podcast interview :
Lectins are a type of gluey plant protein that plants have created as a means of protecting themselves from being devoured. These plants do not want to be consumed… to prevent that, they release lectins that attach to particular sugars which are present in their potential predators, including humans. The wall of our intestine is lined with sugar molecules. The walls of our blood vessels and the surfaces of our joints are both covered in them. They line the spaces between nerves. When lectins come into contact with areas in the GI tract, they have a significant role in inducing the phenomenon known as leaky gut. They can break down the gut wall barrier. Excess fats are largely responsible for arthritis, heart disease, and autoimmune diseases, as indicated by my research.
It is clear that some lectins are more harmful than others, yet all lectins have an influence on the body. The consumption of grains, beans, and other foods that contain lectin must be avoided in their raw form. Eating any amount of uncooked kidney beans can result in vomiting and gastrointestinal issues.
Lectins can be linked to weight gain and diabetes. Lectins can attach to any proteins with sugars in them, including the receptors of insulin and leptin, which causes them to lose their feeling. Without functioning insulin and leptin levels, issues such as metabolic syndrome can occur.
Are Green Beans Poisonous?
Green beans are mildly toxic. It’s not a major concern since many items of food have some toxic material in them and some of these even help us. Caffeine is a toxin that some plants produce. Unfortunately for them, it’s a toxin humans love. Green beans are relatively non-toxic compared to other beans. Raw lima beans actually contain cyanide.
Eating green beans raw is not likely to be harmful as they contain only a small amount of toxins. It is fine to eat raw food on occasion, but it should not be the primary food in a diet. If you’re foraging for beans to throw in a salad, make sure to pick small, young beans instead of pod, as the level of toxins is usually highest within the seeds.
Can Raw Green Beans Make Me Sick?
There is a potential danger to consuming raw green beans. The main worry is about lectin, a type of protein present in plants that can bring on digestive complications unless cooked properly.
Most people do not have any issues with consuming uncooked green beans, yet individuals with a delicate stomach or gastrointestinal difficulties may prefer to stay away from them.
Raw green beans may contain some types of toxins that can be hazardous if ingested in large amounts.
How to Reduce Lectins in Beans and Grains
It is a relief that employing customary cooking practices can diminish the amount of lectins in legumes and cereals. Growing, fermenting, soaking, and using a pressure cooker are all effective techniques to decrease lectins, however do not forget that none of these techniques can erase the lectins completely. It is also possible to purchase certain brands that have taken measures to do the preparation so you don’t need to do it yourself.
If you are not particularly sensitive to lectin, you should take advantage of the nutritional benefits of beans by preparing them in a specific way. Nonetheless, if you’d rather not incorporate beans into your diet, that is also an option. Begin by consuming a half-cup amount and observing how it affects you. It may be beneficial for you to have your cholesterol levels monitored prior to and after attempting these procedures!
What Level of Lectin Consumption Is Safe?
This is a difficult question with no single answer. Be aware that lectins can be found in a variety of different foods, not just beans and grains. We can’t avoid them completely. Discovering an acceptable balance that reduces the most disastrous elements is essential.
I suggest that you immerse, germinate, ferment, or pressure cook food items that are high in lectins such as beans, seeds, nuts, and grains such as barley, oats, and wheat.
Certain types of vegetables in the nightshade family, such as tomatoes, potatoes, peppers, and eggplants, have lectins that can be decreased with the peeling and boiling procedures.
What I Do to Avoid Lectin
I personally stay away from grains and legumes unless they are properly cooked, let nuts soak overnight, and avoid all factory or shop-bought foods, grains, and soy products.
When I was taking steps to stop my autoimmune condition, I was extra attentive not to consume any lectins. If you carry extra weight or are trying to shed pounds, avoiding lectins as much as possible might be beneficial.
It may be advantageous to go lectin-free for a period of time, which could have a number of benefits, such as soothing the digestive system, optimizing bacterial balance, aiding in weight loss, and reducing certain allergen reactions. If you or the young ones have allergic reactions or digestive issues of an unidentified origin, take out beans from what you eat in order to see if it could be of assistance.
Try Them Out
It is possible that you are familiar with people who have begun adhering to a gluten free diet in response to an intestinal issue, such as a permeable bowel or Crohn’s illness. Some individuals attempt to mitigate issues such as autoimmune diseases by removing any foods that contain lectins. If you suffer from regular intestinal or digestive distress, lectins might be a cause of your digestive issues.
Trying an elimination diet can be used to find out if lectins are contributing to the digestive issues you are facing. A plain diet without the potential allergen-containing foods needs to be consumed to address this. After that, you can slowly begin to include foods back into your diet and this will help you identify which foods are causing issues.
Another option is to take a food sensitivity test. This is meant to inform you of what foods are most likely to create digestive problems for you. These tests do not provide consistent results, as the outcomes can fluctuate from one day to the next.
The most effective way of finding out if consuming raw green beans could cause you discomfort is to eat some and see how your body reacts, given that each individual’s sensitivity to lectins varies, and so do the concentrations found in various forms of green beans.
Is It Better To Eat Green Beans Raw or Cooked?
You do not have to stress about lectins if you decide to eat beans directly from the can since they have already been cooked. Don’t thaw frozen green beans prior to cooking, as this will cause them to lose important nutrients – instead, just cook them straight from the freezer.
Boiling green beans results in a 30% decrease in the levels of vitamin C, potassium, iron, and magnesium but doesn’t have an effect on the amount of B-vitamins and the vitamins A and E found in green beans when they are consumed raw. The nutrition that green beans provide is not fully utilized if they are consumed in their raw state due to both lectins and phytic acids, which act as anti-nutrients.
A study has indicated that cooking green beans can lead to a boost in anti-oxidant levels. Anti-oxidants eliminate free radicals which can be destructive to healthy cells. A further study demonstrated that the preparation of green beans increases the presence of β-carotene, lutein and zeaxanthin carotenoids. Fat-soluble vitamins known as carotenoids have been demonstrated to have the capacity to reduce cancer risk. Flamingos possess their pink hue due to the actions of these individuals.
It is logical to cook green beans since it eliminates lectins, which are the cause of digestive issues and unease in some individuals. Consuming green beans raw may bring about a slight improvement in their nutritional content, but the difficulty of digesting them in this form could balance out this advantage. Studies have demonstrated that anti-oxidants and carotenoids are increased when green beans are cooked.
The Bottom Line
It might be beneficial to experiment with sprouting and fermenting legumes and cereals, although this is not a common practice among people living in the United States. Beans have been demonstrated to reduce cholesterol and combat heart diseases. Alternatively, if beans cause digestive issues for you or your kids are sensitive to them, it would be wise to keep away from them.
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