are green beans paleo

Are Green Beans Paleo? A Look at the Legume Debate

The paleo diet has exploded in popularity over the last decade, and for good reason. Cutting out processed foods, grains, legumes dairy, and refined sugars has been shown to benefit weight loss reduce inflammation, improve gut health, stabilize blood sugar, and more. However, with its list of “no” foods, paleo can seem restrictive at times. So what about green beans? Are these crisp, green pods fair game on a paleo diet, or should they be avoided?

As a Legume Green Beans Are Technically Not Paleo

Green beans fall into the legume family, along with beans, peas, lentils, and peanuts. Legumes are one of the main food groups that are excluded from a strict paleo diet. This is because they contain compounds like lectins and phytates which can be difficult to digest and potentially inflammatory.

However many paleo followers put green beans in a sort of “grey area” when it comes to legume consumption. Unlike other beans and legumes fresh green beans are young, immature pods that have very low levels of the antinutrients that cause issues for some people.

For example, a 1 cup serving of cooked green beans contains about 5mg of phytic acid, compared to 200-300mg in a serving of beans like navy, pinto or kidney. The lectin content is also remarkably lower as well. So while green beans are still a legume from a botanical perspective, many paleo eaters include them due to their minimal antinutrient content.

Nutritional Benefits of Green Beans

In addition to being low in antinutrients, green beans offer some great nutritional benefits:

• High in Vitamin C – one cup provides 14% of the RDI of this antioxidant nutrient important for immune function and collagen production.

• Good Source of Vitamin K – vital for blood clotting and bone health. 1 cup has 24% of the RDI.

• Provides Folate, Vitamin A, Manganese, and Vitamin B6.

• High fiber – a one cup serving contains 3.4g of fiber, supporting digestive and heart health.

• Low calorie – just 31 calories per cooked cup. A great nutrient-dense food for weight management.

• Contain carotenoids like lutein and zeaxanthin that support eye health and reduce risk of macular degeneration.

• Rich source of chlorophyll, which may have anti-cancer benefits according to some studies.

As you can see, green beans pack an impressive nutritional profile, with a variety of vitamins, minerals and antioxidants. This makes them a great addition to an otherwise restrictive paleo diet. Their high fiber and low calorie content also makes them a perfect food for maintaining a healthy weight.

Best Way to Eat Green Beans on Paleo

To reap the most nutritional bang for your buck, choose fresh, organic green beans when possible. Frozen can work too, just check the label to make sure no questionable ingredients were added. When preparing, cooking quickly by steaming, sautéing or roasting not only preserves nutrients best, but also maintains the signature crunch that makes green beans so enjoyable.

Some tasty paleo green bean recipes to try include:

• Roasted green beans with garlic, olive oil and sea salt

• Sautéed green beans with mushrooms, tomatoes and basil

• Spiralized green bean “pasta” with pesto

• Green beans with bacon and onion

• Green bean casserole with a cauliflower-based cream sauce

Should You Avoid Green Beans If You Have an Autoimmune Condition?

For those using paleo to manage an autoimmune disease, green beans might still be eliminated, at least during an elimination phase. People with autoimmunity and leaky gut issues may find that they still react to the lectins in green beans.

That said, green beans are probably one of the least likely legumes to cause issues. After a gut-healing protocol, most people can add green beans back in without problems. Pay attention to how your body responds. Diarrhea, joint pain or new digestive symptoms may be a sign to pull back and stick to other veggies.

The Verdict? Enjoy Green Beans as Part of a Paleo Lifestyle

At the end of the day, green beans offer a nutritious, low calorie vegetable option for paleo eaters. While they are technically a legume, their low lectin and phytate content makes them less likely to cause digestive distress or inflammation issues.

For most people, enjoying organic green beans in moderation can be a great way to increase vitamin intake and satisfy cravings for a starchy vegetable. However, eliminate them at least temporarily if you have autoimmunity or experience negative symptoms. As with most things in nutrition, pay attention to how your unique body responds and you’ll know if green beans deserve a regular spot on your paleo plate!