Three Common Misconceptions About Beans
Beans are a common staple in many diets, but most Americans don’t eat enough of them. Hailed as one of nature’s best superfoods, beans are high in protein and fiber and low in fat. They don’t contain any cholesterol, they’re gluten-free, and they also contain important vitamins and nutrients your body needs to stay healthy. In fact, there are so many reasons why beans are one of the most perfect foods, that here at 21st Century Bean, we’re surprised when we hear some of the negative things people have to say about them. That’s why, in today’s blog, we’re going to set the record straight and discuss some of the biggest misconceptions about beans.
Misconception #1: Beans Contain Too Many Carbohydrates
High-protein, low-carbohydrate diets like the Keto and Atkins diets are all the rage right now. So, with so many people counting and avoiding carbs, it makes sense why beans would be put on the “bad” list. Although beans are high in carbohydrates, they are high in complex carbohydrates which are needed to provide energy. Plus, unlike simple carbs like refined flour and sugars, complex carbohydrates don’t spike your blood sugar and leave you feeling drowsy. Instead, complex carbs leave you feeling energized and satisfied.
Misconception #2: Beans Contain Lectins Which Are Poisonous
It’s true that beans contain lectins. But what exactly are lectins? Lectins are a category of proteins that are found in all plants, but raw legumes and whole grains have the highest amount. When consumed, they can create some serious side effects such as stomach upset. They can also interfere with the absorption of some minerals and have been suggested to cause an autoimmune response. With all of these negatives, why would you want to risk your health by eating this potentially dangerous food?
The fact is, lectins are inactivated when food is cooked. Soaking beans before cooking them also deactivates them. Since beans are always cooked before eating them, consuming a large number of active lectins rarely happens. The controversy over lectins has been blown out of proportion and oftentimes all of the facts aren’t presented. This leads to people making a conscious choice to avoid beans and legumes in their diet — but this could be causing more harm than good.
Lectin-containing foods such as beans and nuts have health benefits that far outweigh the risks. For instance, those who have a diet high in legumes often have a lower rate of many serious health conditions such as cardiovascular disease and type-2 diabetes. Also, according to this article from the Harvard School of Public Health, lectins can act as antioxidants protecting cells from free radicals. They also slow down the absorption of carbohydrates which can prevent spikes in blood sugar.
Misconception #3: You Have To Combine Beans With Other Foods For Adequate Protein
Many people have heard that when you strictly follow a plant-based diet, you may not get all of the protein you need to fuel your body. Beans, for example, only contain some amino acids, so you might read where people suggest combining them with other foods to ensure you’re getting all nine essential amino acids. The fact is, you really don’t have to worry about what you eat with your beans — at least not at that meal. As long as you consume a variety of other foods, such as grains throughout the day, you’ll get the complete protein your body needs.
Buy Dried Beans and Bean Flours From 21st Century Bean
Now that you’re more informed about the common misconceptions about beans, consider adding more of them to your diet. The USDA recommends eating 1 ½ cups of legumes per week as part of a healthy diet.
At 21st Century Bean, we’re a collective of farmers who grow and process dried beans and bean flours. All of our beans are grown right here in the USA and we ship them right to your door. Learn more about us and shop all of our bean varieties at 21st Century Bean today!