Recently, some social media users have raised concerns about the risks associated with consuming legumes, including black beans. Is there any reason to be alarmed?

The quick answer is no, according to registered dietitian Miranda Galati, who spoke with YSL News. She emphasizes that the fears circulating online, often from individuals lacking appropriate nutritional or medical qualifications, regarding lectins and anti-nutrients in legumes, are overstated. “The benefits significantly surpass those exaggerated concerns,” she states.

Lectins are proteins that attach to carbohydrates and can be resistant to digestion in the gut. This may result in gastrointestinal discomfort such as abdominal pain, bloating, gas, and diarrhea, according to Harvard.

Here’s what black beans can contribute to your diet and why knowledgeable professionals do not truly worry about the perceived risks.

Are black beans healthy?

A half cup of black beans provides nearly a third of the daily fiber requirement, as per the Mayo Clinic. Other advantages include promoting satiety, stabilizing blood sugar levels, lowering cholesterol, and warding off diseases.

“Black beans are an outstanding source of dietary fiber and phytonutrients that help in the prevention of chronic diseases and in managing blood sugar,” Galati explains. “Their fiber content and plant-based protein make black beans an excellent carbohydrate option for those dealing with blood sugar issues.”

Can you eat too many black beans?

For most individuals, enjoying legumes daily is typically safe. In fact, consuming them can not only help prevent various health problems, but a 2014 study published in Nature demonstrated that they can also assist in managing conditions in those already afflicted.

“Lentils possess anti-inflammatory and antioxidant properties, making them a fantastic food to incorporate into your diet regularly,” Galati remarks.

The positive news is that cooking legumes deactivates most lectins, according to Harvard. Moreover, there is limited research available about the lasting health effects of active lectins in humans, and most studies have been conducted on populations facing malnutrition, casting doubt on the notion that lectins in legumes are causing significant health problems.

“Although many individuals worry about the anti-nutrients present in beans, cooking effectively reduces these concerns and mitigates any real risks,” Galati states. “If you’re consuming cooked beans—not raw—and your digestive system can handle them, the likelihood of any adverse effects from daily consumption is minimal.”