Beautiful beans! These little legumes really don’t get the credit they deserve. They’re affordable, packed with cruelty-free protein, rich in fiber, easy to prepare, versatile and delicious! Need I say more?
Turns out, I do.
See, I’ve been hearing some nasty rumors about beans lately. Some people say they’re making us gain weight. Others claim that they’re interfering with our blood sugar. Some even say we should avoid legumes because they contain “anti-nutrients.” What?!
I know there’s a lot of information out there when it comes to what to eat for optimal health, which can be confusing. We’re constantly bombarded with messages about which foods cause disease and which prevent it, what we can (and can’t) eat if we want to lose weight and what’s safe to feed our families.
Don’t get me wrong, many of these messages about food are not only valid but also incredibly important. But when the facts are cherry-picked, how can we possibly decide what to listen to?
The truth is out there! And when it comes to the bean debate, I’m gonna help you find it. That’s why I asked our super-knowledgeable Nutrition Director, Jen Reilly, to weigh in. Wait ‘til you hear what she has to say—it’s gonna restore your love for beans!
Take it away, Jen!
What Are Lectins?
Before we dive into the health benefits of beans, let’s dissect why they often get a bad rap. Lectins in beans have been labeled as “anti-nutrients” that cause IBS, inflammation, obesity, and some autoimmune diseases.
So what are they? Lectins are a protein—more specifically hemagglutinin—that bind to carbohydrates. When they bind to carbohydrates, it makes them harder to digest. Hemagglutinin can also make red blood cells clump together.
Lectins are found in a third of the foods we eat and the lectin content is especially high in raw legumes, grains and seeds. Lectin-containing foods are the latest in a string of enemies named by fad diets. So what makes lectins harmful?
Some lectins—especially raw red kidney beans—may be harmful and may be responsible for damaging the intestinal wall leading to nausea, diarrhea and vomiting. It’s also possible that people with certain health conditions such as Crohn’s disease and Irritable Bowel Syndrome (IBS) are more sensitive to the damaging potential of dietary lectins and/or cannot digest lectins. And if you have Rheumatoid Arthritis, you may benefit from reducing or avoiding most lectins (study).
But proper cooking eliminates harmful active lectins almost completely (more on how to make sure you’re properly cooking your beans below). Truthfully, many lectin-containing foods in a healthy diet are served cooked, anyway.
Plant Foods High in Lectins
What foods are high in lectins?
Beans
Kidney beans are among the highest in lectins, but properly soaking and cooking dried beans denatures harmful lectins. Canned beans are already cooked, so while they aren’t the preferred option, they’ll be low in lectins.
Peanuts
Did you know that peanuts are a form of legume? Peanuts are commonly consumed raw and peanut lectins can also be found in the blood when consumed in large amounts.
Whole Grains
Raw wheat—such as raw wheat germ—can be a great source of fiber but contain high amounts of wheat lectins. Raw whole grains are a no-no if you’re trying to reduce or avoid lectins.
Soybeans
Uncooked raw soybeans are high in lectin. Because most soybean products aren’t boiled, if you’re sensitive to lectin, you may want to avoid them.
Potatoes
Potatoes are in the nightshade family and are high in lectin. While most people don’t eat raw potatoes, their skins contain high amounts of this protein.
Why Beans Are Good For You
Before we dive into some of the sneaky rumors surrounding beans, let’s review why they’ve built up such a great reputation over the years. Countless studies sing the praises of legumes (split peas, beans and lentils) of all shapes, sizes and colors. Here are just a few of the many wonderful things to love about them:
- Beans are among the cheapest sources of protein on the planet and produce the lowest level of greenhouse gases per gram of protein (World Resources Institute report on Sustainable Diets).
- They may be responsible for keeping your heart healthy by preventing coronary heart disease (study)—meaning they lower or prevent high blood pressure and help ward off strokes.
- They’re chock full of antioxidants, which prevent inflammation, aging and may reduce the risk of cancer.
- Because of their hard-to-find soluble fiber, eating 3-½ or more servings a week (about 1-¾ cups cooked beans or lentils total over the course of a week) will lower your type 2 diabetes risk by 35%. Plus, their resistant starch can also improve gut health.
However, despite all of the support from the medical community, beans have started getting a bad rap. The criticism mostly stems from the latest pseudoscience-based diet fad that tells us we should avoid foods that contain lectins. Plus, we’re hearing buzzwords like “phytates” and used in misleading ways to criticize beans. This negativity is also riding on the coattails of the anti-carb craze. Because yes, some people are still trying to convince us to be afraid of carbs, even the healthy, complex ones from the plant kingdom.
But, beans are not the enemy. In fact, any diet that suggests you eliminate a global dietary staple with a near-perfect nutrition profile (low in saturated fat, rich in fiber, iron, copper, magnesium and antioxidants) has nourished the planet since 6000 B.C. raises red flags for nutrition experts. So, let’s explore four of the most destructive bean critiques and what the research really says:
Myth #1: The Lectins in Beans are “Anti-Nutrients”
Back in 1988, lectins started giving beans a bad name when several hospital workers got sick from eating undercooked kidney beans (study). Unfortunately, beans’ image took another hit in 2006 when a Japanese TV broadcast introduced a new weight loss strategy that called for sprinkling powdered, toasted white kidney beans onto staple foods. Those beans weren’t cooked properly, either (beans should be boiled for at least 60 minutes after soaking and these were toasted for just 3!). As a result, over a thousand viewers suffered from intestinal problems and 100 people were hospitalized (aka “the white kidney bean incident in Japan”).
No conclusive research has been done in humans to support claims that properly cooked beans are responsible for causing IBS, inflammation, obesity, etc. In fact, there’s a large body of research on the health benefits of lectins! Studies indicate that they may improve gut health, prevent tumor growth, slow down cancer cell growth and prevent obesity.
Here’s another thing to keep in mind: Most healthy plants contain lectins. Ya know what else they contain? Fiber! Fiber is essential for a healthy metabolism and digestion, as well as a strong immune system. It also helps prevent cardiovascular disease and diabetes. Avoiding lectins means avoiding plants, and avoiding plant-based foods means avoiding fiber. You catch my drift?
Myth #2: Beans Slow Mineral Absorption
The phytates in beans may indeed slow or reduce the absorption of certain minerals. But, beans also happen to be quite rich in those very minerals! The confusion may come from the fact that some foods (such as whole grains) are rich in phytates but not as high in minerals as legumes, meaning that it may be harder to absorb enough minerals from those foods alone.
But unless your diet is very high in high-phytate grains with very little legume variety, this shouldn’t be an issue. And if you want to play it extra safe, load up on garlic and onions in your bean dishes—they’re pros at increasing mineral absorption. Score!
Here’s something else that the critics often don’t take into account: Phytates actually have a handful of positive traits. They may stop the growth of cancer cells (research article) and prevent osteoporosis (study). So, as long as you’re getting plenty of mineral-rich foods (which is exactly what you’ll get if you eat a variety of plant foods) in your daily routine, you may actually benefit from the phytates in beans. Go figure!
Myth #3: Beans Cause Blood Sugar Spikes
This criticism is misleading and simply not true. And it really makes my beans boil because I have two kids with type 1 (insulin-dependent) diabetes. They eat beans nearly every day and I’m able to watch their blood sugars on continuous glucose monitors every 5 minutes.
The digestion of carbs in beans is so slow that we often see a welcome, slow and subtle rise in their sugar levels several hours after eating beans. Nothing even close to a “spike” occurs. In fact, I attribute their steady blood sugars (few spikes and few crashes) to their bean-heavy diets.
And the research backs up my at-home experience. Studies suggest that because of their low glycemic index (due to high fiber content), the digestion of carbohydrates in beans is slower, doesn’t cause sugar spikes and results in better long-term blood sugar control as indicated by lower hemoglobin A1C (HgbA1C) blood test results.
Some argue that the fiber in beans is the real reason that people who eat a lot of them have better sugar control. But one study dispelled this myth by comparing two different diets for type 2 diabetics. One diet contained 1 cup of legumes per day and the other contained no legumes, but included an increased amount of insoluble fiber. The group consuming the legumes had better long-term blood sugar control than those consuming a diet high in fiber but devoid of legumes (study).
Myth #4: The Protein in Beans is Insufficient
It’s argued that animal protein is higher-quality than the protein in beans and the protein in beans isn’t sufficient for building and maintaining muscle mass, especially as we age.
Animal protein is “complete,” meaning that it contains all nine essential amino acids, which are building blocks for our bodies. Animal protein also has more protein per ounce than legumes.
Some folks suggest that these tidbits mean that animal protein is better quality than plant protein. This argument would only hold up if it were difficult to meet our basic protein needs with plants—and that’s simply not the case.
Legumes contain eight of the nine essential amino acids needed to build protein (and soybeans actually contain all nine!). But, the ninth amino acid (methionine) is easily found in whole grains. Most adults can meet their methionine needs by eating four servings a day of whole wheat grains (for example: one bowl of oatmeal, two pieces of whole-grain bread and a serving of quinoa).
Now, as for building and maintaining muscle, getting enough high-quality protein (which can come from beans and a variety of other plant sources) is just one piece of the puzzle. In fact, there is such a thing as too much!
Research shows that eating more protein than your body really needs in a day (multiply your weight in pounds by 0.36 or your weight in kilograms by 0.8 to get your daily requirement in grams) has no benefit and can actually be harmful to kidney function and bone health.
You can build and maintain muscle mass by getting the right amount of protein, practicing regular strength and resistance training and eating plenty of complex carbohydrates. This does take more maintenance and dedication as we age (because estrogen and testosterone levels decline) but it’s far from impossible. Moreover, no validated research indicates that animal protein is an essential piece of the puzzle.
How to Reduce Plant Lectins in Beans
While it’s not advised to eat raw beans, properly cooking lectin-containing foods like beans is how you reduce lectins and avoid lectin poisoning. Here are some simple tips:
- Dried beans must be soaked overnight before you cook them. This makes them easier to digest and starts the process of eliminating the harmful active lectins we talked about.
- Learn how long to cook your favorite beans. Raw kidney beans require the longest cooking time, so boil them for a full hour to neutralize the plant lectins. Other beans only need to be boiled for 20-30 minutes (actual time depends on size—smaller beans need less time) as long as they’ve been soaked. Using a pressure cooker is also a great way to ensure beans are fully cooked in less time.
- If you’re using a slow cooker: Raw beans simmered on low heat or cooked in a slow cooker will reduce lectin activity—but not completely remove all the lectins. Consider boiling the beans before adding them to your favorite recipe.
How to Ease the Impact of Beans on Your Digestive Tract
If beans lead to uncomfortable digestive issues, here are a few tips to add them into your diet without an upset stomach:
- Ease legumes into your diet if you’re not already regularly eating them. Start with smaller varieties like lentils and black-eyed peas.
- Consider cooking them with kombu seaweed, which contains enzymes that break down gas-causing compounds. This should make them easier to digest.
- Consider adding probiotics and digestive enzymes to your routine to ease digestion.
- Look for BPA-free cans or BPA-free tetra paks when you’re buying canned beans. Also be sure to rinse them well to remove excess sodium.
The Bottom Line: Beans Are NOT The Enemy
There are many types of lectins, and not all are harmful. In fact, most lectins pass through your digestive system unchanged by digestive enzymes.
Beans an important part of a healthy plant-based diet. As long as you’re properly cooking beans, you shouldn’t need to avoid them unless you have an allergy or particular digestive challenges like Crohn’s or Irritable Bowel Syndrome. If you do have Crohn’s or irritable bowel, some of the tips above may help if you want to eat beans—consult with your doctor when in doubt.
I hope this information eases any concerns you might have about beans. If you have any remaining questions, ask them in the comments below. I’ll be answering as many as possible!
Thank you, Jen! That was fascinating and so helpful. And beans—thank you, too!
Here’s something I want you to remember: When it comes to food, many people and organizations have a lot on the line. They may have your best interest in mind, or they may have other motivations clouding their vision. You are wise and intuitive, and you know better than anyone else what’s good for you. Let your voice be the loudest.
Your turn: What are your burning bean questions? I’d love to hear what’s on your mind in the comments below!
Peace and bountiful beans,
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Hi, Jen,
What an excellent article. I confess that beans are not my favorites (texture issue), but I do like the smaller ones—black beans, lentils, split-peas (as soup), cannellini, and black-eyed peas, as well as garbanzos as hummus. Is that enough, or do I need to diversify more? (I eat mostly black beans and hummus, if I’m honest.)
Hi Lu! That sounds like plenty of variety to me. In general, beans have very similar qualities to one another, so even if you include 1 kind on a regular basis, you’ll be getting lots of health benefits. Hope that helps! xo – Jen
I did not know that! 😀 That’s good to know. I like black beans because they have so much iron, too! Thanks! xo
I love this Kris! Thank you both for this helpful information. This says a lot about how prepare beans but I was wondering about canned refried beans. I have them often, sometimes with garlic powder, onion powder and red pepper flakes. Is there a proper way to prepare them too? I usually just move them from can to pot and warm them for 5mins. Should I be preparing differently? I was told that they are already cooked enough and just need heating. Is that a myth too? Thank you Kris and Jen! I eat beans a lot, so this is very helpful to me.
Hi Angela! Canned beans of any kind are usually fully cooked, so you should be good by simply warming your refried beans over the stove. Cheers! xo – Jen
Bean up people!
I was happy to come across this presentation… Thank you Kris and Jen… It’s comforting… In a play on Chicago’s great song “Does Anyone Really Know What Time It Is?”, I submit “Does Anyone Really The “Truth” About Any Of This?”… With regard to how someone can “recover” health… One would think everyone’s offerings are good intentioned, they believe what they are saying because it helped them achieve an objective… But what does all of it really add up to? So much fear is now likely pervading everyone who has been looking at all of the information surging through their computers the last 5 years, hoping that something will be the key for them… Is it the fear response that inevitably accompanies all the back and forth “bickering” among Paleo, Keto, Plant Based, Vegan, Vegetarian, etc., etc., etc., that actually perpetuates chronic fight or flight that actually initiated the health challenge in the first place? Something to consider… Where are all the “studies” from the Functional Medicine people on this? Where’s the study that looks at 100 people, 300 people, 1000 people, 500 who feel great and eat everything and 500 who have a health challenge and eat everything, that looks at “food sensitivities”… Is it possible you could have 200, 300 people from the feel great group still show 20 food sensitivities, or as many sensitivities as those with the health challenges? Could it be revealed that 300 people who feel great show significant sensitivities to gluten and dairy? Everyone’s gut has to be somewhat permeable for nutrients to get into the bloodstream… So what does it all really mean… This kind of study needs to be done legitimately so people can see additional important information on this idea… Lectins, Phytates, things that are “natural” to the food… Maybe it’s the chemicals sprayed on the food and all over the air that is causing 98% of the issue? My Naturopath has postulated that… So many who are presenting their take come off as if what they are saying is “holier than thou” but that’s gonna facilitate fear, fear, fear… Not good for healing…
I was happy to see this because the beans and rice hesitation has occupied my mind many times throughout the last hand full of years… I enjoy that combo and have eaten them for years prior… I’ve still eaten them here and there as the walls of fear tumble down more and more from not seeing any change in my challenge through “limitation oriented” eating shifts… I soak ’em overnight, have a few favorite restaurants that may or may not soak ’em… Delicious… I will always eat healthy and am now thinking the key is to just do that while having fun in your world without always thinking in a “contracted” way… This just feels right… Is it a “feeling of contraction”(Mingtong Gu) that is really what is hurting someone and causing their pain?
I thank you Kris for your columns and thoughts, inspiring gal that you are, and thank you Jen for this presentation… Good info…
You’re so welcome, Dan! Thanks for staying on Team Bean despite all the myths out there! xo – Jen
Kris
I soaked my lentils for 12 hours and cooked them for 30 minutes, but I forgot to rinse them before I cooked them.
Can them be harmful?
Thank you!
Hi Mariana! The majority of lectins are destroyed by heat. Rinsing mainly removes gas-causing compounds. So, if you find that your digestive system is a little wonky after eating unrinsed beans, rinse next time and hopefully you’ll have found a remedy. xo – jen
Talk about timely. I just went to my doctor, and my fasting blood sugar was 100. That is too high, but she said I need more protein, and beans don’t count. Because beans are a carbohydrate. I have been a dietitian since 1992, and everything I ever read about beans was good. I do not eat very much meat, so my protein has to come from other sources. She suggested pea protein. That is processed and a starch. It was nice to read something that goes along with what I have learned my whole life. Thank you.
Hi Cheryl! From dietitian to dietitian, you’re very welcome! Best of health to you 🙂 – xo Jen
Thank you Kris! We are feeding our one year old beans already so for us this important post was very clarifying. It can be very challenging to sort out complex information when, in general, we tend to be offered sound bites. With a little one it feels like even more is at stake, and so we really appreciate your work.
You’re welcome! Beans are just the best finger food for little ones. All 4 of my kids ate beans starting at 9 months old. Cheers! xo – Jen
Do canned beans meet the recommended cooking requirements? If they are in BPA free cans, are they a good quality source to consume? Many thanks.
Hi Charmaine! Yes, canned beans have been fully cooked. However, to play it safe, some folks do like to cook them further. Totally up to you, but yes, BPA-free canned beans are a fantastic and realistic protein source. Cheers! – xo Jen
Thank you for this common sense-filled article. You provide a voice of calm and rationality in today’s confusing world of nutrition advice!
This is interesting! I haven’t eaten beans in such a long time because they give me such horrible gas. I am making an appointment to go see a Gastroenterologists doc to see what is going on with this and other issues. I miss humus and other bean dishes. If I have any issues it’s nice to know I might eat them again one day.
Hi Lisa! You may consider trying digestive enzymes and probiotics to ease your digestion of beans (Kris talks about them in her blog here: https://go.kriscarr.com/blog/best-probiotic-foods-prebiotic-foods-for-gut-health/). Fingers crossed that you get some answers from the Gastro doc and that you can be enjoying beans again one day soon! xo – Jen
Thanks for the response Jen! I am a year out of chemo for ovarian cancer, so I am trying to eat vegan. I do not feel that animal protein is good for my past diagnosis. Do you have any other tips for protein sources? I use beans, nutritional yeast and nuts. I will add some meats if I have to in order to improve my glucose which has started being elevated.
Hi Cheryl! Kris has the best plant-based protein sources outlined in a handy dandy blog here: https://go.kriscarr.com/blog/my-crazy-sexy-guide-to-plant-based-protein/
Hemp seeds are a complete and dense source of protein at 10 grams per 3 tablespoons — they can be sprinkled on pretty much anything or ground in a coffee bean grinder first and then sprinkled if you don’t love the crunch. Hope that helps! xo – Jen
Hi Kris! I would love to know how best to prepare dried black beans (they stink up the apartment when I soak them and sometimes taste rancid after cooking) and dried chick pea (they are always crunchy despite hours in crockpot and soaking for 1-2 days). Love them but I don’t love the prep work and the stink! Thanks!
Hi Lauren! Since a pressure cooker cooks beans much faster and doesn’t require soaking, that might be a great option for you. Lots of people love the Instant Pot because it can do both slow-cooking and pressure cooking. Hope that helps! xo – Jen
Thanks, Kris for all of your important info! The phytate debate is always an interesting topic! Fantastic tips at the end there being plant-based I eat a lot of beans so I will be sure to take those into consideration.
Happy to hear you founds this helpful, Beth! And BEAN appetit! xo, kc
raw kidney beans are poison, so i only eat them cooked. i soak adzuki overnight. next morning–
throw them in blender with coconut milk, coconut oil, water, oats, & blend; put in waffle iron &
cook a little longer than a waffle–come out crispy! some other beans can be used but not kidney beans!
good info in your article. also–false info on beans to sell their products.
I eat beans 1 or 2 times/week–& never pass any ‘air’ or gas.
Adzuki waffles?! What a creative idea, kay! Thanks for sharing. xo, kc
Thanks for this Jen.I highly recommend you read Dr Bernstein’s Diabetes Solution. I have type 1 Diabetic child and it has been a remarkable breakthrough.There was also this article published in the New York Times. https://www.nytimes.com/2018/05/07/well/live/low-carb-diet-type-1-diabetes.html Low Carb high Protein is not a fad diet for diabetics and should become main stream. There are vegetarians in this group. In my opinion a diabetics pancreas is not able and should not be required to process a carb like beans.
Thanks Lisa! I will definitely check those out! We use beans instead of starchy foods in many meals (in addition to almond flour, coconut flour, and chickpea flour) and see very steady blood sugar lines, but we also emphasize lots of nuts and seeds, tofu, and tempeh. Thanks so much. We’re always learning and the community of type 1 parents is top notch! xo – Jen
Excellent information! Thank you ladies! Question….I use an instant pot to cook my beans and legumes because you don’t need to soak them first. Do you have any information if this is adequate for breaking down the lectins the same way soaking does? It is just so much easier and faster! I don’t have any digestive issues using them this way so hopefully that means the nutrition is the same. Thanks so much!
Hi Erin! If you’re using your instant pot like a pressure cooker for your beans (as in manual high heat for 45 minutes), then that’s a great way to destroy lectins. If you’re using it more like a slow-cooker, then the heat won’t get high enough to destroy all lectins. Hope that helps! xo – Jen
Excellent, thanks Jen!
I so appreciate this article and I couldn’t agree more! I’ve never been willing to give up beans. Nope. I’ve been some kind of plant-based since the 1980s and am currently whole food, plant-based, no oil vegan. Even with my history of so-called irritable bowel, I have no issues with eating them. Once I healed my “gut,” I noticed that they didn’t cause as much upsets as they did before. Even though they caused digestive upsets, I still ate them. Later in my 20s, about 20 years ago, I found out it was the gluten in various foods that caused me issues, since I didn’t know I was celiac. I honestly think that once the gut heals, so-called FOMAPs aren’t an issue LOL! 😉
Hi Lisa! Thanks for sharing your experience, and so glad to hear you’re thriving on a plant-based diet 🙂 xo – Jen
Thanks, Jen! Much appreciate! I smiled the other day because I realized I had your cookbook, the Skinny Dish one (Trader Joe’s) and was like, “Umm, that name looks familiar!”
Haha! I’m slow…lol.
Haha, yes that’s me! An oldie but a goodie 🙂 And Kris wrote the Foreward. Great to “see” you here too! xo
Aww, thanks 🙂 Adore and enjoy both of you!
Hi!
I eat my legumes sprouted and raw… Mung,chick peas,lentils,alfalfa,fenugreek…etc. .
All delicious in any dish,or for thickening vegan mayonnaise!!!
Do you have any information about the benifits (or not) of using them this way?…
Thank you for the article!!!
Hi Al, The legumes that people usually sprout are also the ones that tend to be low in lectins. They include lentils, adzuki beans, sugar peas, mung beans, urad beans, and garbanzo beans (chickpeas). Soaking and sprouting these legumes results in a low-lectin food. It’s not recommended that you sprout any other kind of legume because of the higher lectin levels in the other varieties. Hope that helps! xo – Jen
Hi, thanks so much for the lowdown on beans. I love beans! I’ve just tried making homemade (organic) soy-milk for the first time recently which of course contained much more soybeans per water ratio than the store-bought ones. I had terrible stomach pains from gas for hours after drinking a whole cup full. Do you think doing this Kombu trick might help with this? or was it just too much that I consumed at once?
Hi Kathy! Did you use 1/2 cup soybeans and 4 cups of water to make your recipe? Also, fully cooked (or overcooked!) yellow soybeans are more easily digested than the other varieties. The kombu may help, but it’s possible that you just need to dilute the “milk” a little more. My favorite nondairy homemade milk is actually hemp milk… just 1 cup hemp hearts blended with 4 cups water. It’s mild, easy-to-digest, and lasts 5 days in the fridge. Hope that helps! xo
Enjoyed the article – beans are one of my favorite protein sources! I do have to comment on the protein requirement though. I was tested (by a Functional Medicine) doctor and actually found to be deficient in protein (need over 100g and I am 175 lb). I have two vegan protein powders and even had to do an animal source (marine collagen) to get enough.
Just wanted to throw it out there that some of us need more protein and diet is very individualized…
I’m on a plant based diet with home meal delivery. Beans are a big part of the program but rarely do the reciepes call for more then warming up the beans via pan cooking. I have read some about leaky gut and lectins. In essence, is my home delivery plant based diet coming up short?