Some social media users are “spreading fear” about the dangers of eating legumes, including black beans. Should we actually worry?
The short answer is no, Registered Dietitian miranda galati told USA TODAY. She says there are some growing concerns online about the lectins and antinutrients found in legumes from people without proper nutritionist or medical licenses, but their benefits have been overstated. “The risks far outweigh the risks.”
Lectins are a type of protein that bind to carbohydrates and are difficult to break down in the intestines, which can cause digestive problems such as abdominal pain, bloating, gas, and diarrhea. harvard university.
Here we break down what black beans can add to your diet and why qualified experts aren’t really concerned about the perceived dangers.
Are black beans good for your health?
According to , a half cup of black beans contains almost a third of the recommended daily amount of fiber. mayo clinic. Other benefits include keeping you full longer, regulating blood sugar levels, lowering cholesterol, and preventing disease.
“Black beans are a great source of fiber and phytonutrients that can help prevent chronic disease and improve blood sugar levels,” Galati says. “Black beans contain fiber and plant-based protein, making them an ideal carbohydrate option for people who struggle with blood sugar levels.”
Where do beans come from?Everything you need to know about simple staple foods.
Is it okay to eat too much black beans?
For most people, eating legumes every day is fine. In fact, consuming them can not only prevent the health disorders mentioned above, but also study A paper published in the journal Nature showed that these diseases can actually help treat people who already have them.
“Lentils have anti-inflammatory and antioxidant properties in the body, making them a great food to eat on a regular basis,” Galati says.
The good news is that cooking legumes inactivates most lectins, notes Harvard University. In reality, there is little research into the long-term health effects of active lectins on humans, and most of the studies that do exist have been conducted in populations in countries where malnutrition is endemic. It challenges ideas about its effects on the human body. Legumes are actually causing bigger health problems.
What are the healthiest beans to eat?Consume these types to increase your daily protein and fiber.
“Many people are concerned about the antinutrients in beans, but cooking the beans reduces the antinutrient content and eliminates the real concern,” Galati says. “If you’re eating cooked beans rather than raw beans, and your digestion can handle it, there’s little risk if you consume them every day.”
