How should we properly cook beans?
In the 1800s there was a connection discovered in castor beans that we would be the first of a class of lectin proteins to come across, natural compounds found throughout the food supply, but focused on beans, whole grains and certain fruits and vegetables. Every decade or two is a question raised in both popular and medical literature on whether they are dietary lectins cause Disease that I discuss in my video How to avoid lectin poisoning.
It’s easy to create hysteria about lectins. At least the first found Ricin, which is known as a powerful murderous poison, was mentioned as early as 1889 used from the Kremlin to the murder of anti-communist dissidents and villainous chemistry teachers on television. And ricin is a lectin. Fortunately, however, lots of lectins are non-toxic like this one found in tomatoes, lentils, and other common foods, and even those that are toxic – like those in kidney beans – are absolute destroyed through proper cooking.
You can not eat raw kidney beans anyway. When you do this, you will double in nausea, vomiting, and diarrhea in a matter of hours thanks to the lectins that otherwise “would have been destroyed by proper cooking”. But how would you even eat raw kidney beans? They are only sold uncooked as dried beans, which look like small stones. Well, the first outbreak reported, “an impromptu dinner” was made with a bag of beans that were tossed in a pan and soaked in water overnight but never boiled. You can’t even put dried beans in a slow cooker. Dried kidney beans need to be cooked. In fact, it was recommended to use kidney beans soaked at least 5 h in water[ours] followed by boiling in fresh water for at least 10 minutes[utes] before its consumption. “Ten minutes? Kidney beans wouldn’t be ready in just ten minutes. Pre-soaked beans can cook for a few minutes to destroy the lectins, but they take about an hour to be edible before you can flatten them easily with a fork. So the lectins would be gone long before the beans are even tasty.
Without pre-soaking, it takes 45 minutes in a pressure cooker to remove all lectins, but an hour to make kidney beans edible. So basically, “[i]It seems that boiling beans to the point where they could be considered edible is more than enough to destroy practically all … activity of lectins. “Even if you boil it for 12 hours at 65 degrees Celsius, which is the temperature of a cup of hot tea, it is not enough. But you could say they weren’t ready to be “a solid gummy texture”, though you can imagine someone putting these into a “raw” vegetable salad that could make people sick. And with dozens of incidents reported over the years. They could easily have been prevented if the beans had been soaked, drained, and then boiled for at least ten minutes overnight, or if canned beans had been eaten instead. Canned beans are cooked beans. The canning process is a cooking process. “None of the confirmed incidents were related to canned beans.”
We have known since the early 1960s that traditional cooking methods are effective to destroy Lectins in beans. That’s why it’s possible to ignore Human nutrition-related issues that might be linked to lectins made from properly processed legumes. “So while you can show that feeding Lectins for rats are not good for them or for cell tissue in a petri dish, in the articles that claim that dietary lectins can be “disease-causing toxins”, the only negative effect they can find in humans is the incidents with raw or undercooked kidney beans. Make diet lectins root cause “Diseases of Wealth”? The researchers tested this hypothesis by conducting a trial on 24 domestic pigs, and a paleo-pig diet suggested “a grain-based pig feed.” (Couldn’t they find people willing to eat paleo?)
In response to such a review of the evidence, which was largely based on laboratory rodents, a peer reviewer warned that we should not draw conclusions about the involvement of dietary lectins in the cause of disease “without clear and positive evidence”. This was written more than a quarter of a century ago, and there is no such clinical evidence yet. What we do to haveHowever, there is growing evidence that legumes – beans, peas, chickpeas, and lentils – are good for us and associated with longer lifespans. significant lower the risk of colon cancer, a leading cancer killer; and are considered Part of a “natural, cost-effective and side-effect-free solution for the prevention and treatment of T2DM [type 2 diabetes]. “Randomize people eat Five cups of lentils, chickpeas, peas, and white beans a week and you’ll see the same weight loss and metabolic benefits as controlling calorie-reduced servings. And the entire lectin theory is based on the fact that foods containing lectin are flammable. But if researchers required With four servings of legumes a week filled with lectins, they found a significant drop in C-reactive protein, which you can see in mine at 5:10 Video. they found A 40 percent decrease in this leading indicator of systemic inflammation from eating more beans.
The alleged “plant paradox” is that, on the one hand, whole healthy plant-based foods are the basis for good nutrition, but on the other hand we supposedly have to do this avoid Beans, whole grains, and certain fruits and vegetables because of the nasty lectins. But if you look at current science, all plant-based foods are whole foods connected with with decreased mortality, which means the more of them people ate, the longer people lived, and that includes lectin-filled foods like whole grains and beans as you can see in my 5:36 PM article Video. Maybe there really is no paradox after all.
Plant paradox? If you missed it, that was the subject of my video The plant paradox of Dr. Gundry is wrong. And – spoiler alert! – There is even evidence that lectins are good for you. See Are Lectins In Food Good Or Bad For You? to learn more.
Speaking of paradoxes, you might be interested The Hispanic Paradox: Why Do Latinos Live Longer?.
What about beans, beans, the musical fruit? See my blog post Beans and gas: purify the air.
Michael Greger, MD
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