Current:Home > ScamsWhy black beans are an 'incredible' addition to your diet, according to a dietitian-LoTradeCoin
Why black beans are an 'incredible' addition to your diet, according to a dietitian
View Date:2024-12-23 20:42:36
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! (1556)
Related
- Democrat Janelle Bynum flips Oregon’s 5th District, will be state’s first Black member of Congress
- Nine NFL draft sleepers who could turn heads at 2024 scouting combine
- Bachelor Nation’s Jared Haibon and Pregnant Ashley Iaconetti Reveal Sex of Baby No. 2
- Despite a Big Budget Shortfall, Moore Commits $90 Million to Help Maryland Cut Emissions.
- Justine Bateman feels like she can breathe again in 'new era' after Trump win
- Border Patrol releases hundreds of migrants at a bus stop after San Diego runs out of aid money
- T20 World Cup 2024: Tournament director says cricket matches will be 'very, very exciting'
- Simone Biles is not competing at Winter Cup gymnastics meet. Here's why.
- Beyoncé has released lots of new products. Here's a Beyhive gift guide for the holidays
- LeBron scores 30 points, Davis handles Wembanyama’s 5x5 effort in Lakers’ 123-118 win over Spurs
Ranking
- Mississippi Valley State football player Ryan Quinney dies in car accident
- Judge throws out Chicago ballot measure that would fund services for homeless people
- Charles Barkley and Gayle King were right to call out Nikki Haley over racism claim
- Avast sold privacy software, then sold users' web browsing data, FTC alleges
- Suicides in the US military increased in 2023, continuing a long-term trend
- 'Real Housewives of Atlanta' star Porsha Williams files for divorce from Simon Guobadia
- Fulton County D.A.'s office disputes new Trump claims about Fani Willis' relationship with her deputy Nathan Wade
- Nine NFL draft sleepers who could turn heads at 2024 scouting combine
Recommendation
-
Burger King's 'Million Dollar Whopper' finalists: How to try and vote on your favorite
-
Biden tells governors he’s eyeing executive action on immigration, seems ‘frustrated’ with lawyers
-
A search warrant reveals additional details about a nonbinary teen’s death in Oklahoma
-
Avast sold privacy software, then sold users' web browsing data, FTC alleges
-
Military veteran gets time served for making ricin out of ‘curiosity’
-
Accio Harry Potter TV Series: Find Out When New Show Will Premiere
-
How the Search for 11-Year-Old Audrii Cunningham Turned Into a Devastating Murder Case
-
How the Search for 11-Year-Old Audrii Cunningham Turned Into a Devastating Murder Case