Current:Home > MyWhy black beans are an 'incredible' addition to your diet, according to a dietitian-DB Wealth Institute B2 Reviews & Ratings
Why black beans are an 'incredible' addition to your diet, according to a dietitian
lotradecoin liquidity View Date:2024-12-26 03:17:26
Some social media users are "spreading fear" about dangers of eating legumes, including black beans. Should you actually be worried?
The short answer is no, registered dietitian Miranda Galati tells USA TODAY. She notes that while there is some concern rising online — from those without proper nutritional or medical licenses, we might add — "about lectins and anti-nutrients in legumes ... the benefits far outweigh those exaggerated risks."
Lectins are a type of protein that binds to carbohydrates and resist being broken down in the gut, which can lead to digestion issues including stomach pain, bloating, gas and diarrhea, per Harvard.
Here's the breakdown of what black beans can add to your diet — and why qualified experts aren't actually concerned about perceived dangers.
Are black beans healthy?
A half a cup of black beans contains nearly a third of the daily recommended amount of fiber, according to the Mayo Clinic. Other benefits include helping you to feel fuller for longer, regulating blood sugar, reducing cholesterol and preventing disease.
"Black beans are an incredible source of dietary fiber and phytonutrients to help prevent chronic disease and improve blood sugar," Galati says. "Because black beans contain fiber and plant protein, they’re an ideal carb choice for anyone struggling with their blood sugar."
Where do beans come from?Everything you need to know about the simple staple food.
Can you eat too many black beans?
For most people, it's generally fine to eat legumes every day. In fact, consuming them can not only prevent the aforementioned health ailments, a 2014 study published in Nature showed that they can actually help to treat those diseases in people who already have them.
"Lentils have anti-inflammatory and antioxidant effects in the body, so they’re a great food to eat regularly," Galati says.
The good news: cooking legumes inactivates most lectins, Harvard notes. There isn't actually much research on the long-term health effects of active lectins on the human body, and most of the research that does exist is done on people in countries where malnutrition is common, which casts doubt on the idea that lectins in legumes are actually what's causing larger health issues.
What are the healthiest beans to eat?Boost your daily protein and fiber with these kinds.
"While many people are concerned about the anti-nutrients in beans, cooking them reduces the anti-nutrient content and eliminates any real concern," Galati says. "If you’re eating cooked — not raw — beans, and your digestion can handle them, there’s very little risk to consuming them daily."
veryGood! (97322)
Related
- Lady Gaga’s Brunette Hair Transformation Will Have You Applauding
- Wounded California officer fatally shoots man during ‘unprovoked’ knife attack
- Minnesota Lynx cruise to Game 3 win vs. Connecticut Sun, close in on WNBA Finals
- Dodgers' Clayton Kershaw to miss entire 2024 postseason with injury
- Meta kills off misinformation tracking tool CrowdTangle despite pleas from researchers, journalists
- Contractors hired to replace Newark’s lead pipes charged with conspiracy to commit wire fraud
- Why Sean Diddy Combs Sex Trafficking Case Was Reassigned to a New Judge
- Family plans to honor hurricane victim using logs from fallen tree that killed him
- NASA Shares Update on Astronauts Stuck Indefinitely in Space
- 'Dream come true:' New Yorker flies over 18 hours just to see Moo Deng in Thailand
Ranking
- Collin Gosselin claims he was discharged from Marines due to institutionalization by mom Kate
- You'll Cry a River Over Justin Timberlake's Tribute to Jessica Biel for Their 12th Anniversary
- Search for missing 22-year-old Yellowstone employee scaled back to recovery mission
- Counterfeit iPhone scam lands pair in prison for ripping off $2.5 million from Apple
- Collin Gosselin Says He Was Discharged from the Marines Due to Being Institutionalized by Mom Kate
- After the deluge, the lies: Misinformation and hoaxes about Helene cloud the recovery
- Devils' Jacob Markstrom makes spectacular save to beat Sabres in NHL season opener
- Michigan offense finds life with QB change, crumbles late in 27-17 loss at Washington
Recommendation
-
Justice Department defends Boeing plea deal against criticism by 737 Max crash victims’ families
-
Judge denies an order sought by a Black student who was punished over his hair
-
Man deemed violent predator caught after removing GPS monitor, escaping and prompting 3-day search
-
Keanu Reeves crashes at Indianapolis Motor Speedway in pro auto racing debut
-
US unemployment claims fall 7,000 to 227,000 in sign of resiliency in job market
-
Judge maintains injunction against key part of Alabama absentee ballot law
-
Former New York governor and stepson assaulted during evening walk
-
Minnesota Lynx cruise to Game 3 win vs. Connecticut Sun, close in on WNBA Finals