Are Beans Ok on The Candida Diet?
Written by Dan Jackowiak Nc, HHP
widely used as food for humans as well as animals, are edible seeds
of many leguminous species belonging to family Fabaceae of the plant
kingdom. The word bean is used as synonym for “pulse” or “legume”
but there is a difference and beans are type of pulses (1). The
production of beans in 2017 was 31.41 million metric tons (2). India,
Myanmar, Brazil, USA, and China are top producing and consuming
countries (3). According to the USDA, there are about 40,000
varieties of beans but a very small number is consumed by humans (4).
have been cultivated and used as food for thousands of years. The
oldest record for the growth of beans goes back to 7000BC in Thailand
(5). From 2000 BC, their cultivation appeared in Iberia (6). Research
shows that the common bean Phaseolus
originated from Mesoamerica. There were 5
most cultivated types and these were eaten fresh or after drying (7).
to NAPB, USA, the origin and domestication of common bean started
from Jalisco and Mexico. It moved northwards to Argentina. As a
result of domestication, two different gene pools emerged; Andean
gene pool which is larger seeded types and Middle American gene pool
which are medium and smaller seeded types (8).
Profile of Beans
are nutrient rich food. They are an excellent source for proteins and
also contain carbohydrates, fibers, fats, minerals, and vitamins.
100 grams of dried pinto beans contain 63 gram of fats and most of
the carbohydrates is starch (85%) (9). The starch present in beans
is resistant starch (RS) and it acts like dietary fiber (10). RS
also helps in metabolizing energy (11).
Beans are considered one of the good sources of dietary fibers. 100
grams of dried pinto beans contain 16g of dietary fibers which is
64% of the daily value (DV)(9). Fibers promote satiety and maintain
proper functioning of the digestive system (12). It is also helpful
in lowering the LDL cholesterol in blood and thus reducing risk of
coronary heart disease (13) .
One of the excellent sources of proteins is
beans. 100grams of raw pinto beans provide 21 grams of proteins
which is 42% of the daily value (DV) (9). Acquiring proteins from
beans is healthier compared to meat because beans contains no
cholesterol and less amount of fat compared to meat (14). Beans have
shown the best results for losing weight in different protein rich
diets (15). Proteins of beans are a good source of amino acids for
those following only vegan based diet.
Although there is less fat in beans most of
that fat is beneficial. 100 grams of raw pinto beans contain about
102gram of fats which is 1% of the daily value (DV). Most of the fat
is polyunsaturated and there is no cholesterol (9).
are also good source of variety of essential vitamins and minerals.
B: Beans are abundant in vitamin B (Folate).
There is 100-200 mcg_DFE/ half cup of different varieties of beans
(16). Folate is important for the synthesis of red blood cells and
the embryonic development of nervous system. It reduces the risk
factor for neural tube defects (17). The beans should be cooked
slowly to retain the maximum content of folate (18). There is also a
good amount of vitamin B-6; 0.5mg/100gm raw pinto bean (9).
C: There is a considerable amount of Vitamin
C in seeds. 100grams raw pinto beans contain 6.3mg of Vitamin C which
covers 10% of the daily value (DV) (9). Vitamin C helps in the
synthesis of some neurotransmitters and collagen, involved in protein
metabolism. It is also important in immune function (19).
Beans are good source of calcium; 113mg/100
grams raw pinto beans covers 11% of the daily value (DV) requirement
(9). Calcium is necessary for bone growth, muscles and nerve
Beans are loaded with iron; there are 5.1mg
in 100 grams of raw pinto beans and it covers 28% requirement of
Daily value (DV) (9). Iron is the most important component in red
blood cell synthesis and it’s deficiency results in iron deficiency
Beans are considered one of highest sources
of potassium. 100 grams raw pinto beans provide 1393 mg of potassium
(9). Potassium is very critical for proper cell functioning,
especially for muscle, nerves and heart cells (22).
There is considerable amount of magnesium in
beans :176mg/100gm raw pinto beans and fulfills the 44% requirement
of Daily value (DV)(9). More than 300 chemical reactions in the body
need magnesium (23).
are abundant in beans, especially in colored beans (24). A half cup
of red kidney beans have 13,259 antioxidants (25). Another study
reported that green beans contain 2mmol antioxidants per 100grams
(26). The main antioxidant activity is because of polyphenols,
especially the flavonoids present in beans. There are a number of
flavonoids beans with antioxidant activity. Important subclasses
discovered in different types of beans are:
They are present in variety of beans
including dark, pinto and kidney beans. the main compounds are
Peonidin, pelargonidin, cyaniding. Anthocyanins have proven
antioxidant activites (27).
Beans are rich in flavanones compounds with
antioxidant properties such as Catechin, epicatechin,
procyanidin trime, rutinoside and many more (28).
It is also an important subclass of flavonoid
with antioxidant properties. The important compounds present in beans
are Apigenin, apigenin 7-O-glucosid, and Chrysin (28).
The flavonol compounds with antioxidant
properties present in beans are Kaempferol, Quercitin, and rutinoside
Beans are also rich in isoflavonoids. The
important compounds with antioxidant properties are Daidzein
Genistein Glycitein and Dihydrogenistein (30).
Benefits of Beans
are good for heart health and reduce the risk of various heart
diseases. Beans help lower blood cholesterol (31). Furthermore, some
studies suggest that folate present in beans lower homocysteine, a
compound associated with increased hear diseases risk (32).
use of beans lowers the risk of diabetes by managing blood sugar
levels. Beans are rich in resistant sugars so they promote satiety
resulting in regulation of glucose and insulin level (33). HbA1c, an
indicator of glycemic control, was found to be significantly reduced
in groups consuming beans (34).
can reduce the risk of various cancers, especially colorectal
cancer, because of their antioxidant compounds and non-digestible
daily use of beans helps in reducing weight (38).
Health Effects of Beans
common side effect of beans is gas and bloating(39)
consumption can also lead to migraines because of their tyramine
use of beans, especially peanut, can cause allergic reactions in
some people (41).
beans can interact with medication such as MAO inhibitors and cause
increase in blood pressure (42).
beans also interfere with absorption of Vitamin D and Vitamin B12
have high purine content and they can trigger gout (44).
of beans are also legumes and contain anti-nutrients such as
phytates, which impair the absorption of iron, zinc, and calcium
from the same meal.
are also present in beans with Red Kidney beans having the highest
content. Lectins resist digestion and may affect the cells lining
your intestinal tract. Lectins in high amounts can be toxic so you
must fully cook all beans to reduce the lectins.
on The Candida Diet
based on ½
cup servings of
beans that have been cooked from the dry form and drained of cooking
liquid. Canned beans will contain more sodium.
beans contain 20g of carbs and 8g of fiber.
beans contain 22g of carbs and 9g of fiber.
Northern contain 19g of carbs and 6g of fiber.
beans contain 24g of carbs and 10g of fiber.
beans contain 24g of carbs and 5g of fiber.
beans contain 22g of carbs and 8g of fiber.
Red Kidney beans contain 20g of carbs and 7g of fiber.
Red Kidney beans contain 19g of carbs and 8g of fiber.
Kidney beans contain 22g of carbs and 6g of fiber.
Red beans contain 20g of carbs and 8g of fiber.
½ cup servings will have 8g of protein and .5 of fats. Sugars will
be below 1g. Glycemic index's will run from 29 to 40, which is on the
low side and considered ok for diabetics. For a glycemic load, if we
use Pink beans at 24 and a glycemic index of 40, we get a glycemic
load of 9.6, which is high side of low. Everything else is going to
Association calls beans a diabetic superfood and highly recommends
them. We agree, especially when you consider the added fiber helps
bind the carbs that are present even further. The resistant starch
feeds good bacteria which long term is going to help you as well.
However, if consuming them causes significant bloating, you could
have bacteria problems in the small intestine that will need to be
also must be fully cooked to reduce the effects of lectins, which can
damage your intestinal lining.
beans safe on the Candida Diet?
More than likely yes because they
won't cause blood sugar spikes. However, lectins are cause for
concern if you are having digestive problems. Bottom line, if you are
suffering from vaginal yeast infections and no digestive problems,
they will be ok. If you are having digestive issues, I would not eat
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