The Pros And Cons Of The 7 Most popular Beans – There is quite some confusion around beans. On one web site you will read that they are healthy while warning the following for harmful substances. Both stories contain truths.

Beans contain low calories and many fibers, proteins and many other healthy nutrients. But they also contain antinutrients (harmful substances).

In this article you will read all about the health benefits of beans, antioxidants and why you should eat them (but to a degree).

What are beans?

Once you have opened a garden bean or peasant, you’ll see green beans there. All beans are derived from such a pod of butterfly-flowered plants. Beans therefore belong to the legumes.

In addition to beans, there are many other legumes, including peas, lentils and peanuts. You can buy dried beans, or beans that are cooked and canned / wrapped in a jar.

Beans are a raw natural product and contain many good nutrients. But there are also disadvantages of eating beans. Which ones are you read below. Then you will read more about the positive effects of eating beans.

The disadvantage of ant-ineutrients

Antinutrients are antiseptics that make plants themselves. These substances protect the plant from insects and other animals that try to eat the plant. Beans are the seeds of the plant, from which a new plant should grow. From the plant it is therefore not intended that an animal or human beans eat the beans. To avoid this, beans also contain antineutrients.

They have a negative effect on your body. Below you will read exactly what the antibodies do and how to prevent their harmful effects. The most important are lectins, phytic acid and saponins. Let’s investigate these better.

Lectins occur in many plants. They are proteins that protect the plant against pathogens. In our body, lectins adhere to our intestinal flakes, which can damage them. The solution is to wake up beans in advance one day and one night, and then cook. This will destroy a large part of the lectures . So cooking is not enough to remove lectins!

Phytic acid
Phytic acid is found in the fleece around beans and seeds. It is a substance that binds to minerals such as magnesium, iron and zinc. As a result, your body can absorb it less well and can cause a shortage. By wetting the bean first before cooking, remove the phytic acid.

In meat there is enough iron and zinc, which makes the effect of phytic acid negligible. For vegetarians and vegans, it is important to wake up beans in advance to remove the phytic acid so that there is no iron and zinc shortage .

Therefore, bean beans first a day and a night before cooking them. Fermentation is also a good option to remove phytic acid. Tempeh as a meat substitute is a better choice than tofu because tempeh is made from fermented soybeans. These therefore contain little to no phytic acid.

Saponins are soaps and can bind to both water and fat. This allows them to “flush away” fats. This can be harmful to your intestinal wall that needs the fats. Unfortunately, cooking or sleeping has no effect on saponins. For this reason, it is advisable to eat beans to a degree.

Are beans unhealthy?

Our body can handle the amount of anti-neutrients in a portion of beans. In addition, you remove most when you wake them. Beans are also not the only products that contain anti-nutrients: in seeds, nuts and grains, you also find them.

It is therefore advisable to wake them up in advance before using them. But again: uncooked beans, seeds, nuts or grains will give your body more health benefits than the disadvantages of the anti-neutrients.

Dried beans are the healthiest

The healthiest version of beans are dried and soaked beans. Buy dried beans and soak them a day and a night before cooking them. This way you remove most antioxidants. Beans from pot or can are often not soaked in advance. In addition, canned beans often contain BpAs – substances that are more harmful to you than antineutrients!

The health benefits of beans

Beans are good for your heart and blood vessels because they reduce poor LDL cholesterol. Beans also help you lose weight . In addition, they are rich in protein, fiber, B vitamins, minerals and good carbohydrates. Below you will read more about these health benefits.

Loss with beans

Beans contain few calories: 100 grams of boiled beans are good for an average of 100 calories. This makes beans a caloric source of good carbohydrates and fiber than rice, pasta or bread.

Research showed that people with a nutritional pattern rich in beans suffered from hunger and lost 1.4 kilograms in 4 weeks. Also, a nutritional pattern generates rich beans for less fat fat.

Lots of proteins

Beans are a vegetable source of proteins . There are 8 grams of protein in 100 grams of boiled beans, which is 2 to 4 times as much as in the same amount of cereals! And it’s double as much as the amount of protein in 100 grams of yogurt. Beans are therefore good to use as a meat substitute in a meal.

Lots of fibers

Beans contain as much as 7 grams of fiber per 100 grams. The fibers ensure that you stay saturated longer and get less tired after your meal. Finally, fibers keep your intestines clean and healthy.

Slow carbohydrates

Beans contain good, complex carbohydrates. Beans keep your blood sugar stabl and the energy from beans is slowly released to your body. In this article ( You Will Feel Ashame For Not Knowing – Carbs Intake And Low Carbs ) you will read more about carbohydrates and how much you should eat to lose weight.

Vitamins and minerals

Beans are a great source of important minerals. They contain, in particular, potassium, iron and magnesium . You also find many B vitamins in beans, such as vitamin B6, folic acid (vitamin B9), and thiamine (vitamin B1) .

The nutritional value of the 7 most popular beans

The table below shows the nutritional value of the best known beans [9].

Per 100g Calories Proteins Carbohydrates
Kidney beans 110 7.6 18.1
White beans 114 7.5 14.5
Black beans 154 9 24
Kidney beans 126 7.8 21.5
Lime beans 123 7.5 22.2
broad beans 42 4.5 3.7
Adukibonen 131 7.2 24.8

Some boon species are worth discussing as separate. Read more about the white bean, the kidney bean and the garden bean below.

White beans

White beans are very popular in combination with tomato sauce. A pot of white beans in tomato sauce unfortunately contains often added sugars and preservatives. Therefore, buy dried dried beans.

It is not true that white beans are less healthy than brown beans, as you would think of whole wheat bread or pasta. White beans even contain more fibers than brown beans .

Kidney beans

Kidney beans contain, in particular, many fibers, but also much of the antineutrient lectin. Raw kidney beans are very toxic . Therefore, it is advisable to wet and cook kidney beans before eating them. Due to the high level of lectin it is advisable to eat kidney beans to a degree. Be sure to alternate with other types of beans or legumes.

broad beans

Garden beans are known in English under the name fava beans. They are toxic to people who do not have the enzyme G6PD. This is also called favisious. When people eat phytic beans, they get anemia because the substances in the beans destroy red blood cells.

Usually favism is found at birth as the child turns yellow and it is getting worse. Most people with favism therefore know that they have the condition. For the vast majority of the population there is therefore no reason to be afraid of eating beans.


In this article you have read what the health benefits and benefits of beans are. A short summary:

Benefits of beans:

  • Beans help to lose weight and lose belly fat
  • Beans contain many proteins, fiber and slow carbohydrates
  • Beans are a source of minerals and B vitamins

Disadvantages of beans:

  • Beans contain antineutrients that can damage your body

The solution:

  • Buy dried beans and soak them a day and a night before cooking them
  • Eat beans to a degree

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