![]() Never eat raw or undercooked dried beans-soaking and pressure canning dried beans adequately deactivates lectins, making them safe to eat (note, cooking unsoaked beans for at least an hour will also deactivate lectins). Kidney beans have the highest level of lectins, but these, too, are deactivated by soaking and cooking at least 30 minutes. Being water-soluable, lectins are inactivated by soaking, sprouting, cooking, and fermentation. When consumed in their active state, lectins can cause digestive issues, from mild to severe, including bloating, gas, upset stomach, nausea, diarrhea, and vomiting. They are a potent phytochemical used to protect plants from disease and other damage. Lectins are proteins found in ALL plant foods, not just beans (its even in animal protein, as animals consume active lectins when they eat uncooked plants). You may have heard that beans and legumes are dangerous to eat because of something called lectins. Beans and legumes are significantly lower in calories and contain no saturated fat, thus paired with high satiety, make them an excellent choice for achieving and maintaining a healthy weight. In fact, the University of Copenhagen studied satiety between legumes and meat and found that beans and other legumes provided more satiety than eating pork or veal. 2 mg sodium (with no salt added to the preparation)īeans are also very satiating, meaning they give you a feeling of fullness when you eat them.A 1/2 cup serving of cooked beans (from chickpea, black, scarlet runner, etc.) contains, on average: Beans, Wonderful Beans!īeans really pack a punch of nutrition. This post covers information on dried beans, including how to can them at home. Dried beans are terrific for promoting a zero waste household too. ![]() Not only are they delicious, but they contain a lot of protein and beneficial phytonutrients. Beans are a mainstay in the Trimazing! household.
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