Nutrition
Are lectins and phytates in legumes harmful?
Short answer
Not in properly cooked legumes. Lectins in raw or undercooked beans can cause food poisoning, but soaking and cooking deactivate them. Phytates reduce iron and zinc absorption, which simple methods can offset.
EFSA warns that raw or undercooked pulses can cause nausea, vomiting, abdominal pain and diarrhoea – so soak dried beans, drain the water and cook them thoroughly. Canned and jarred legumes are already cooked. Phytates are also found in whole grains, nuts and seeds; soaking, sprouting, fermenting (e.g. tempeh, sourdough bread) and adding vegetables or fruit with vitamin C to a meal reduce their effect.
These compounds also have beneficial sides, and legumes are a pillar of a healthy diet according to Poland’s National Centre for Nutrition Education. If legumes make you bloated, increase portions gradually and cook them well.