Beans or legumes are seeds of some plants. It is rich in nutrients to fulfill its original purpose to create a new plant. It has vitamin B6, potassium, iron, zinc, magnesium, protein, carbohydrates, fiber and more. Beans have some properties to be aware of and it may be an issue for some individuals.
Benefits of Beans
Beans are high in protein compared to other plants. Dietary proteins are the building blocks for muscle to enable movement, structure support for cells, enzymes to activate chemical reactions, antibodies to defend against invaders, cellular transport, and messengers.
One issue with protein from beans is that they have low amount of leucine. Leucine is an amino acid used to build skeletal muscle. When compared with animal protein, beans have less protein as a percentage of its weight. 3 ounces of Salmon provides 180 calories and 23g of protein and 0 carbs. A cup of black beans has 230 calories, 15g protein and 41g carbs.
Beans have Lectins
Another property beans have is that they contain lectins and phytates. This is trait they share with peanuts, whole grains, potatoes and soybeans. These substances are anti-nutrients and cuts our ability to absorb nutrients. Why do beans have these harmful things in them? Beans uses these as defense against predators. If an animal eats them it can’t turn into a new plant. Lectins can attach to red blood cells. This can result in blood clots and inflammation. One way to get rid of lectins is by fermentation by letting bacteria digest the lectin. Tempeh is one example of fermented bean product. One other way to cut lectin is pressure cooking. Boiling, stewing, and cooking with sauce are other ways to break down lectin and limit its impact. Avoid eating beans and other foods that have lectin raw.
Beans have carbohybrates
A main drawback of beans is that it is 75% carbs in the form of starch. It’s the same chain of sugar found in grains. For people with type 2 diabetes or are pre-diabetes, this is a concern.
Reference
https://www.webmd.com/diet/foods-high-in-lectins
What the heck should I eat? Mark Hyman, 2018, MD P. 171