We’ve seen several of our favorite healthy foods-like whole grains and legumes-come under criticism for containing antinutrients like lectins, naturally occurring plant compounds that block the absorption of nutrients (carbs, vitamins and minerals).

The buzz started decades ago but has picked up in recent years with a couple of diets recommending eliminating beans and grains. Back in the 1970s there were reports of violent food poisoning from eating undercooked beans. The antinutrient culprit: lectins. These proteins, present in plants but especially potent in raw beans, interfere with carb digestion, potentially causing tummy troubles. But realistically, this problem is rare because it is deactivated by cooking. Other concerns that this antinutrient causes leaky gut or obesity are based on outdated research in mice-not real cause for panic.

So, Should You Avoid Beans?

No. Instead, focus on what you obtain from beans: magnesium, zinc, fiber, and potassium. Plus, research consistently shows that eating legumes may protect against heart disease, diabetes, high blood pressure and inflammation.

A 2017 study found that filling up on whole grains may prevent you from falling short on iron and magnesium. And there’s plenty of evidence that eating whole grains increases longevity and reduces your risk of several chronic diseases.

If you’re still concerned, cooking, soaking or sprouting can counteract these nutrient-blockers.

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