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Research that Shows that Legumes are Bad for you?

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  • Research that Shows that Legumes are Bad for you?

    I was just wondering if there are studies that show convincingly that legumes are bad for you and how? I know there oodles of research that both CW and slow carb approaches quote in support of eating legumes, but are there strong cons research that compare clean meat consumption to beans consumption as protein source (without rice)? Can beans be combined with something other than rice to cover the essential spectrum of proteins, or if they are eaten in addition to animal proteins not instead of them, is it even necessary to strive for full protein from beans? For weight loss, fatty meats vs beans? When fat source is clean and is about 30-40%?
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

  • #2
    Beans are indeed a cheap source of protein and some minerals. The Primal argument against them is that they contain anti-nutrients (phytates, lectins) which leach the body of other minerals as well as upsetting the gut. Also, they only contain some of the proteins that you need (ie they are not a "complete protein" which is kind of a misleading way of puttting it).

    I have never seen any research however that says they are bad for you, so this is one of those "really?" foods for me. I have always known that beans give me (incredible, horrific) gas when I eat a lot at once, but I've recently found that, if I'm otherwise healthy, a small portion of beans like you get in a burrito has no real effect on my gassiness so they are back "in" my diet in small portions occasionally.
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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    • #3
      The antinutrient argument is nullified for a traditional soaking + pressure cooking or canned beans iirc? Canned beans have high sodium however.

      Are phytates specific to beans, nuts & grains? Do they occur in vegetables?
      My Journal: http://www.marksdailyapple.com/forum/thread57916.html
      When I let go of what I am, I become what I might be.

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      • #4
        Soaking legumes in plenty of water overnight, and then rinsing the beans and changing the water in the morning (assuming you are cooking the legumes for lunch or dinner) will take care of most of the gas. It's caused by water-soluble indigestible sugars and the soaking can completely remove them.

        If you buy a burrito, likely hood is that the beans have been soaked, to remove these sugars - since this is the common practice for Mexicans.

        Quick-soaking or pre-cooking them (if you forgot to soak them overnight) will also do the job.

        BTW, I read this...
        "... in the 1970s, you probably heard about the importance of combining grains and beans in the same meal to make “complete” proteins. Proteins are made from various amino acids, some of which our body can make and others that we must ingest. Some foods are higher in some amino acids and lower in others relative to the proportion we ultimately need. The thought was that they had to be consumed together to get the full nutritional value. Subsequent research has thoroughly dismissed this idea. "

        Here:
        "How Do You Get Your Protein?" - Why I Don't Think Vegetarian Protein is a Problem | Herbivoracious - Vegetarian Recipe Blog - Easy Vegetarian Recipes, Vegetarian Cookbook, Kosher Recipes, Meatless Recipes
        Ciao,

        L

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        • #5
          I don't know if beans are bad for you per se, but they are an inefficient way to get protein, and they have a lot of carbs.

          Artificial scenario: you want to eat 100 gms of protein. You can only eat one food to get it. Your choices are: 95% ground beef or kidney beans.

          1 oz of 95/5 grass fed ground beef has 38 calories, 7.4 grams of protein, and 0 carbs.
          1/4 cup dried kidney beans has 150 calories, 10 grams of protein, and 28 grms of carbs.

          So, in order to get 100 grams of protein, you'd have to eat either 13.5 oz of 95/5 ground beef, or 2.5 cups of kidney beans.

          13.5 oz of 95/5 ground beef has 513 calories and 0 carbs.

          2.5 cups of dry kidney beans has 1500 calories and 280 grams of carbs.

          So, in my mind anyway, unless you need all those carbs because of an extremely active lifestyle, or the occasional carb boost, beans, whether harmful or not, are fairly useless foods. Better than wheat and grains perhaps, but not even close to the same class as meat.
          "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

          B*tch-lite

          Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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          • #6
            You don't need to get all the protein from the same source though, you need carbs, satiation wise beans are great, they are far cheaper than the super-lean beef (and not lean beef will quickly ring up your caloric count), and you get fibre that satiates, while meat just slips through you and you stay hungry.
            My Journal: http://www.marksdailyapple.com/forum/thread57916.html
            When I let go of what I am, I become what I might be.

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            • #7
              Since when does MEAT just "slip through you and you stay hungry?" while BEANS keep you full?
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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              • #8
                Every time. I would fry 2 pounds of ground beef, and I can eat the entire thing if I don;t control myself. I eat a cup of beans with other veggies, and I am fine.
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

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                • #9
                  Sadly, I'm one of those people that gets hungry after eating a lot of carbs. OTOH, meat sates my appetite. I made a meatzza last night, and even though it was only a pound of the aforemetioned 95/5 beef, <1/4 pound of cheese, and 7 ounces of tomato, I couldn't get it all down. And I'd been so busy all day that I hadn't eaten more than 4 ounces of food prior to that meal.

                  We are all different. And we should all do what works for ourselves. Eat and be happy! There are entire cultures that live with rice and/or beans as their staple foods.
                  "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                  B*tch-lite

                  Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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                  • #10
                    fast carbs like fruit make me ravenous as well, but slow carbs, like beans really fill me up. Yeah, you are lucky!
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

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                    • #11
                      I just like the taste of broad beans, french beans, runner beans and baked beans. I look upon them as occasional treats that have pluses and minuses.
                      Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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                      • #12
                        I don't mind the taste either. I can leave without it, but I feel like I would like a meatless, fish-less, egg-less, chicken-less salad once in a while with beans or I absolutely love beans in my bortsch.
                        My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                        When I let go of what I am, I become what I might be.

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                        • #13
                          I wonder the same about any research... dont have the book around toquote but it seems like Robb Wolff dedicated a chapter to the evils of grains then said something like "I don't like the taste of beans and they're almost as bad for you" - ruling on legumes in a paragraph without any supporting observations. If soaking beans minimizes the anti nutrients, what are thoughts on lentils and others that traditionally are not soaked?

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                          • #14
                            While this is not actually data, we use lectins that are purified from beans to stimulate immune cells in the lab. Just a tiny bit of purified lectin with cause a type of immune cell to expand. They are excluded from most of the auto-immune dietary protocols I have seen and I do wonder if there is something to it.

                            All that being said, I have no idea how much of the offending lectin survives the cooking process or how biologically active it would be when ingested.
                            Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )

                            http://www.krispin.com/lectin.html

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                            • #15
                              To consume 100 grams of protein you would actually have to consume even more beans!

                              6.25 cups of cooked kidney beans = 1369 calories, 100 g protein, 250 g carbs (not humanly possible - you would explode!)

                              (per cup: 219 calories, 40 g carbs, 16 g protein, 16 g fiber)

                              Nutrition Facts and Analysis for Beans, kidney, california red, mature seeds, cooked, boiled, without salt

                              I grew up on peasant food. My grandmother made huge pots of soup/stew which always contained BOTH meat and beans and lots of veggies. I am new to PB and am now eating much more meat but do still enjoy a little hummus now and then and plan to continue throwing in a small amount of beans into my pots of soup this winter (I always soak overnight and drain the soaking water). The high carbohydrates in beans raise my blood sugar so I need to strictly limit my intake but a sprinkling here and there seems to be fine.

                              Bon appetit!

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