Beans could be considered nature’s perfect food. These small powerhouses are loaded with vitamins, minerals, and phytochemicals, according to 2021 research in Nutrients. What sets them apart is their unique combination of plant protein and fiber.
Additionally, beans contain little to no saturated fat and are cholesterol-free, as noted by the U.S. Dry Bean Council.
Read Also: What Happens To Your Body When You Eat Beans Every Day
Another advantage? Beans are incredibly affordable, costing just pennies per serving.
Whether you’re new to beans or looking for more ways to incorporate them into your diet, here’s what you should know.
Potential Downsides
They May Cause Gas
Beans, beans, the magical fruit… (You know the rest of the saying.) “In addition to fiber, beans contain oligosaccharides, a type of sugar that we can’t fully digest,” says Sharon Palmer, RDN, a registered dietitian nutritionist who specializes in plant-based nutrition. Beans can cause gas if your digestive system isn’t accustomed to them. Palmer suggests gradually introducing small servings of beans into your diet to help your gut adjust over time.
They Can Take a Long Time to Cook
With cooking times ranging from 45 minutes to 2 hours, beans aren’t exactly quick to prepare, according to the University of Nebraska-Lincoln. A pressure cooker can significantly reduce cooking time. For ultimate convenience, canned beans or frozen edamame are quick, nutritious alternatives that offer the same benefits as dried beans.
They Contain Lectins
If you’re avoiding beans due to concerns about lectins, you can rest easy. “Lectins are compounds found in many plant foods, especially beans, that can affect the absorption of nutrients,” explains Palmer. “However, they are mostly neutralized when beans are soaked and cooked, so they aren’t a concern,” she adds. As long as you cook your beans (and who doesn’t?), you’ll be fine.
