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Bean Ban: Evaluating the Popular Paleo Ban on Beans

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Usually a good rule of thumb in deciding what foods to eat is if something is a whole, real food it’s healthy to eat, and processed foods should be avoided. While it is definitely still true that processed foods should be avoided, recent diet trends such as Paleo and Whole30 have caused us to question whether some whole foods should really have a place in our diets after all. Namely, whether or not beans are actually a healthy option has been called into question. So what is the verdict on beans? Read on to get the full scoop so you can make the healthiest choice for you and your family.

The Pros
Fiber Rich. Beans are acclaimed for being a top source fiber. Amounts vary by which type of beans you consume, but a half cup serving of beans can contain as much as 10 grams of fiber.

Good Protein Source. Beans offer a terrific source of protein. A cup of black beans gives you an impressive 15 grams of protein. For people looking for a vegan or vegetarian friendly, non-soy source of protein, beans are hard to beat. As an added bonus, they are one of the most affordable sources of protein.

Nutrient Source. In addition to protein and fiber, beans can also give you key nutrients like folate and iron.

The Cons
Beans have been banned by the paleo lifestyle, the Whole30 guidelines, and other healthy ways of eating because they can be one of the more difficult foods for people to digest, particularly for those with other gastrointestinal (GI) issues. Additionally, beans contain lectins. Lectins are toxic to people, but when beans are fully cooked the lectins are cooked out.
The Verdict. If you or a member of your family have any GI issues it may be worth cutting beans out for a few weeks to see if you notice any improvements. Otherwise, if you enjoy beans and the nutrition advantages of them appeal to you, it may make it worth including beans in moderation. To make beans easier to digest and to fully remove lectins, always cook beans thoroughly, almost to the point of being overcooked. If you notice any problematic symptoms, experiment with removing beans from your diet to see if you notice any improvements.

Categories: Food Facts

Author: Coach Kim

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