Some social media users are "spreading fear" about dangers of eating legumes, including black beans. Should you actually be worried?
The short answer is no, registered dietitian Miranda Galati tells USA TODAY. She notes that while there is some concern rising online — from those without proper nutritional or medical licenses, we might add — "about lectins and anti-nutrients in legumes ... the benefits far outweigh those exaggerated risks."
Lectins are a type of protein that binds to carbohydrates and resist being broken down in the gut, which can lead to digestion issues including stomach pain, bloating, gas and diarrhea, per Harvard.
Here's the breakdown of what black beans can add to your diet — and why qualified experts aren't actually concerned about perceived dangers.
Are black beans healthy?
A half a cup of black beans contains nearly a third of the daily recommended amount of fiber, according to the Mayo Clinic. Other benefits include helping you to feel fuller for longer, regulating blood sugar, reducing cholesterol and preventing disease.
"Black beans are an incredible source of dietary fiber and phytonutrients to help prevent chronic disease and improve blood sugar," Galati says. "Because black beans contain fiber and plant protein, they’re an ideal carb choice for anyone struggling with their blood sugar."
Can you eat too many black beans?
For most people, it's generally fine to eat legumes every day. In fact, consuming them can not only prevent the aforementioned health ailments, a 2014 study published in Nature showed that they can actually help to treat those diseases in people who already have them.
"Lentils have anti-inflammatory and antioxidant effects in the body, so they’re a great food to eat regularly," Galati says.
The good news: cooking legumes inactivates most lectins, Harvard notes. There isn't actually much research on the long-term health effects of active lectins on the human body, and most of the research that does exist is done on people in countries where malnutrition is common, which casts doubt on the idea that lectins in legumes are actually what's causing larger health issues.
"While many people are concerned about the anti-nutrients in beans, cooking them reduces the anti-nutrient content and eliminates any real concern," Galati says. "If you’re eating cooked — not raw — beans, and your digestion can handle them, there’s very little risk to consuming them daily."