Half a cup of black beans contains nearly a third of the daily recommended fiber intake - Photo: Real Simple
Here's a breakdown of what black beans can bring to your diet, and why experts really aren't concerned about the risks of eating them.
Black beans help prevent many diseases
American nutritionist Miranda Galati says that although beans contain lectins and anti-nutrients, their benefits far outweigh the risks. The same goes for black beans.
Lectins are proteins that bind to carbohydrates and are difficult to break down in the gut. This can lead to digestive problems like stomach pain, bloating, gas, and diarrhea, according to Harvard University.
A half-cup of black beans contains nearly a third of the recommended daily amount of fiber, according to the Mayo Clinic. Other benefits include helping you feel full longer, regulating blood sugar, lowering cholesterol, and preventing disease.
"Black beans are a great source of fiber and phytonutrients that help prevent chronic disease and improve blood sugar. Because black beans contain fiber and plant protein, they are an ideal carbohydrate choice for anyone struggling with blood sugar," explains Miranda Galati.
Eating beans every day is normal
Can you eat too many black beans? For most people, it's fine to eat beans every day.
Not only does consuming them prevent the diseases mentioned above, but a 2014 study published in Nature found that they can actually help treat those diseases in people who already have them.
The good news is that cooking beans will deactivate most of the lectins.
There really isn't much research on the long-term effects of active lectins on the human body, and most of the research that exists has been done on people in countries where malnutrition is common. This makes the idea that lectins in beans are actually the cause of larger health problems questionable.
"While many people are concerned about antinutrients in beans, cooking them reduces the antinutrient content and eliminates any real concerns. If you eat beans cooked, rather than raw, and your digestive system can handle them, there is little risk in consuming them on a daily basis," Galati added.
Source: https://tuoitre.vn/tai-sao-dau-den-la-thuc-pham-bo-sung-tuyet-voi-2024101419571956.htm
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