Asian Roasted Green Beans Recipe (Paleo, Whole30, Vegan) (2024)

FAQs

Why are green beans not on the Paleo diet? ›

The whole reason why legumes are eliminated from a Paleo diet is because of the negative components of the plant. These include the phytates that bind to other nutrients and make them less available for your body to use.

Originally, all legumes were off-limits in the Whole30 diet. However, upon recent scientific data, the guidelines have been altered a bit. According to the official Whole30 website, green beans and most forms of peas are now permitted in a Whole30 compliant diet.

Green beans are typically included in the paleo diet, but they should be avoided if you are currently in full elimination phase of the AIP or Autoimmune Protocol. They contain lectins and agglutinins, which are hard to digest, and they can compromise the lining of you guts.

Legumes are members of a large family of plants that have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods, and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid.

Traditional hummus is made from garbanzo beans (also known as chickpeas), which are a legume and Plant-Based Whole30 compatible. Just read your labels to make sure your hummus doesn't contain dairy or other ingredients that aren't a fit for the Plant-Based Whole30.

January 2021: Peas made an exception to “no legumes”

Most varieties of peas are lower in FODMAPs and phytates than other forms of legumes, and pea protein is considered a hypoallergenic protein source by functional medicine doctors.

Whole30 doesn't allow beans based on the idea that they contain "anti-nutrients" like phytates. Phytates are compounds found in plants that can potentially block the body's absorption of important minerals like magnesium, iron, and calcium.

Some nonhuman studies have found that active lectins can interfere with the absorption of minerals like calcium, iron, phosphorus, and zinc. The good news is that cooking or soaking beans destroys active lectins. Dried beans have to be soaked and then boiled for at least ten minutes.

Not only are they relatively inexpensive, green beans are rich in vitamin C and beta-carotene, an antioxidant that gives fruits and vegetables their color. The vegetable helps fight inflammation and is a good source of folate and potassium, which helps regulate blood pressure.

Are green beans high in lectins? ›

Certain beans pack higher amounts of lectin than others, meaning that some may be mostly safe to eat raw ( 1 ). Still, research suggests that raw green beans harbor 4.8–1,100 mg of lectin per 3.5 ounces (100 grams) of seeds. This means that they range from relatively low in lectins to exceptionally high ( 1 , 4 ).

Although there are different interpretations of what paleo technically entails, a paleo diet typically includes whole, unprocessed food. These include meat, fish, vegetables, fruits, nuts, and seeds.

Green beans contain phytic acid that can bind with certain minerals such as iron and prevent them from being absorbed. Those who have a mineral deficiency should consult a doctor before consuming additional green beans.

Beans are linked to health benefits, including a lower risk of chronic diseases such as obesity, cardiovascular issues, and type 2 diabetes. However, beans aren't the best choice for a strict keto diet because of their carbohydrate content. You could include them in small amounts or when keto cycling.

Not only are they relatively inexpensive, green beans are rich in vitamin C and beta-carotene, an antioxidant that gives fruits and vegetables their color. The vegetable helps fight inflammation and is a good source of folate and potassium, which helps regulate blood pressure.