#Myth: Beans are Toxic
It’s no news to us that anything in excess can be deadly... candy, kale, water. As we often say, eat everything in moderation! However, in certain cases, some foods may contain specific components that could potentially be harmful. For example, you’ve probably heard that apple seeds contain cyanide ─ which could be toxic if ingested.
With the growing popularity of plant-based diets, there are new concerns that we have to explore. For instance, determining whether eating a meat-free diet is nutritionally adequate, as well as exploring if following these plant-based diets is actually sustainable food-wise and cost-wise.
Lately, the most recent concern I’ve heard in regards to beans is about their potential…toxicity?!
Let’s look at the facts.
Can Beans Be Eaten Raw (Dried)?
As it turns out, several types of raw beans (i.e. white kidney beans, red kidney beans, broad beans, etc.) contain a naturally occurring toxin called Phytohaemagluttini. This toxin is known to cause gastroenteritis, an unpleasant foodborne illness that would most likely send us to the bathroom for a while. (ahhh!)
Can This Toxin Be Removed?
The real ‘danger’ comes from eating raw or undercooked beans. Luckily for us, the toxin can easily be deactivated in two ways:
Boiling the raw beans for 10 minutes ─ as the high temperature will degrade the toxin.
Soaking the beans for up to 5 hours ─ to remove any residual toxins that may be present in the beans and then tossing the water out.
Another alternative would be to simply opt for canned beans. During their manufacturing, beans undergo a pressurized canning process making them safe & ready to eat!
So whether you’re a home-chef or new to the kitchen environment, here’s a more in-depth look on how to prepare your canned and raw legumes:
Canned: Rinse the beans well in cold water. This process will remove any excess salt naturally present in the beans and make them much easier to digest. This in turn will help to reduce any bloating and gassiness that you may feel after your meal!
Raw: Wash and soak the beans overnight. It is recommended to change the soaking water frequently to help make the legumes more easily digestible. Boil the soaked beans in water, removing any foam that floats to the surface. Cook the beans until they are nice and tender.
Can You Cook Beans in a Crockpot?
Slow cooking in a crockpot is a popular method for cooking raw beans, but that can actually yield dangerous results. It normally involves cooking a meal on a low temperature for several hours. However, if the low setting is below 180F, there is a risk that the beans will be undercooked and thereby increasing the toxicity by five times… yikes! Be sure to check the temperatures of your crockpots!
Why Beans Are Good For You!
All things considered, beans are a great ingredient to use to make a nutritious and delicious vegetarian dish!
In fact, one of the new food guide recommendations includes choosing plant-based proteins more often, which luckily…includes beans! This is because a plant-based diet has been shown to reduce cholesterol levels, help manage diabetes and help with weight loss!
Still not convinced? Here are some more reasons why you should eat more beans (a.k.a. legumes).
They’re high in protein ─ which is essential for your body’s maintenance and repair.
They’re high in fiber ─ which helps promote a healthy digestion.
They’re low in fat ─ which can help with weight loss.
They’re rich in vitamins (folate, potassium, iron) ─ which play important roles in the overall functioning of our bodies.
They’re rich in phytosterols ─ which help reduce the levels of cholesterol in our bloodstream.
So enjoy your beans without fear. Add them to your salad, bake them as crunchy snacks, spice up your favourite bolognese… As long as you prepare them properly, beans are a nutritionally ideal ingredient for any meal.
Oh beans, where have you bean all my life?!
Source(s):
https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Legumes.aspx
https://www.statefoodsafety.com/Resources/Resources/toxic-beans
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