Are Beans Good for You?

by Lucia Stansbie

Beans have become the darlings of the culinary world, flooding our social media feeds with appetising recipes, from hearty stews to desserts like black bean chocolate cake. With the rising awareness of environmental sustainability prompting many to seek plant-based protein sources, beans appear as a shining star on the dietary stage.

Rich in protein, fibre, B vitamins, and an array of essential minerals like potassium and magnesium, beans offer many nutritional benefits. However, despite this legume renaissance, certain nutrition experts caution against these seemingly wholesome legumes. Why? Because of a component present in legumes: lectins.

Lectins, categorised as antinutrients, are proteins that can hinder the absorption of vital nutrients such as calcium, iron, phosphorus, and zinc. Found abundantly in plants, lectins serve various functions, including defense mechanisms to deter predators—yes, that includes us humans.

While the notion of lectins disrupting our digestions and optimal nutrition may sound alarming, fear not, as cooking legumes effectively neutralises lectins, making them harmless. Take for example red kidney bean: just 10 minutes of boiling eliminates its lectin content, transforming it from potentially harmful to perfectly safe for consumption.

Despite these reassurances, voices like Dr. Steven Gundry, author of “The Plant Paradox,” advocate for the exclusion of beans from our diets altogether, citing lectins as culprits behind gut irritation and autoimmune conditions. This is also highlighted in the Paleo Diet, which disencourage legumes consuption. Yet, robust evidence supporting such claims remains elusive.

Scientific research on lectins remains at its beginning, with most studies are conducted on animals or in controlled laboratory environments. While some evidence suggests that lectins may penetrate the gut barrier in a small percentage of individuals, the link to autoimmune disorders remains speculative.

Nonetheless, for the majority of the population, beans offer a bounty of health benefits. Linked to longevity and a reduced risk of chronic diseases like cardiovascular disease and type 2 diabetes, beans stand as pillars of a nutritious diet.

As with any dietary concern, individual differences prevail. Those suspecting lectin sensitivity may find relief through an elimination diet or by opting for low-lectin varieties. Consulting with a registered nutritional therapist or healthcare provider can offer personalised guidance and peace of mind.

In the grand scheme of this nutritional conversation, beans remain a wholesome and nourishing option for most. So, fear not the lectin-laden legume; instead, savour its myriad of healthful attributes and let it continue to be part of your diet.