So what’s that about? Phytate is an antioxidant compound found in legumes (and also in almonds) can be be hard to digest because they inhibit an enzyme necessary for digestion. For a small few, lectins can also cause discomfort and harm the intestinal lining.
The answer to whether you should eat beans or not lies with your “gut instinct.” If you can eat them without trouble, go for it! You also may find that a little is great for your system, but not a lot. Give it a try and see how you adjust.
Getting the most from beans
If you like beans, or want to give them a try (please do!), follow these tips to get the most nutritional bang for your buck.
As you may remember from junior high health class, beans are an incomplete protein, meaning that they only have part of the amino acids needed by the human body. Fortunately, many complementary foods have the other amino acids required for a complete protein. If you’re eating a good variety of food throughout the day, you should be okay, even if you don’t eat those complementary foods in combination.
Or you can pair other foods with beans to create a complete protein, including rice and corn. And you can find tons of recipes online to create nourishing and protein-packed meals – from salads to soups.
When cooking dried beans, soak them overnight. It’s easy to cheat on this one if you own an Instant Pot or other pressure cooker, but don’t skip this step as it can help reduce gas and generally aid in digestion. Eating veggies with your beans can also help reduce beans’ gassy effect.
It’s not just dried beans that are good for us; fresh ones are as well. Head to the farmers market and check out all the delicious varieties.
Then raise your fork to the mighty bean!
Photo by Paul Morris on Unsplash
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/ https://academic.oup.com/ajcn/article/100/suppl_1/437S/4576589 https://www.verywellhealth.com/why-do-beans-cause-gas-1942947 https://paleoflourish.com/paleo-why-legumes-are-bad https://www.care2.com/greenliving/avoid-gas-from-beans.html https://medium.com/center-for-biological-diversity/the-power-of-beans-feb1b9442fbd