Are Beans Friend Or Foe?

The truth about legumes.

- Lisa Turner

If you’re a fan or a follower of the Paleo diet, you’ve probably heard that beans are second only to grains in their ability to damage your gut, increase your weight, and generally harm your health. But most studies agree that people who eat beans have a lower risk of heart disease, cancer, and overall mortality. So are beans friend or foe? As with most things, the truth lies somewhere in the middle.

Beans contain a multitude of nutrients. They’re low in fat, high in protein (15–20 grams per cup), and rich in magnesium, folate, zinc, copper, iron, phosphorous, and other vitamins and minerals. And dark-colored varieties such as red, black, and kidney beans are loaded with cancer-protective antioxidants.

But fiber is where beans really shine. One cup of navy beans, for example, contains 20 grams of fiber, which is about 70 percent of the recommended daily value. Beans also contain resistant starch, which encourages the growth of beneficial bacteria, lowers blood sugar, improves insulin sensitivity, reduces cholesterol and triglycerides, and may protect against colon cancer.

On the other hand, beans also contain compounds that can interfere with nutrient absorption, irritate the gut, and cause digestive issues. Turn the page for a look at each of these compounds, and ways to keep them from interfering with your continued enjoyment of beans.

1 Phytates. Beans and other legumes, grains, nuts, and seeds store phosphorous as phytic acid—called phytate when it’s bound to a mineral in the seed. Phytates are an energy source for the sprouting seeds, and also prevent them from sprouting prematurely. But phytates can interfere with the body’s absorption of minerals, including zinc, iron, manganese, and, to a small degree, calcium. They can also make proteins, fats, and starches harder to digest.