Whole30 is one of the most popular dietary approaches for improving health, losing weight, and identifying problematic foods. It involves eliminating sugar, grains, legumes, dairy, certain additives, and more from your diet for 30 days.
Many people wonder – can you have green beans on Whole30? Let’s take a closer look at the details
An Overview of Whole30
The Whole30 program was created in 2009 by Melissa and Dallas Hartwig It aims to help identify foods that may be negatively impacting your health or causing cravings and unhealthy eating habits
During the 30 days you eliminate
- Added sugars of any kind
- Grains – wheat, rye, barley, oats, corn, rice, etc.
- Legumes – beans, lentils, peas, soybeans, peanuts
- Dairy
- Certain additives like carrageenan
- Alcohol
- Foods like pizza, chips, and ice cream that are not conducive to the program goals
You focus on eating whole, minimally processed foods like meat, seafood, eggs, vegetables, fruits, healthy fats, herbs, and spices.
The elimination period is followed by carefully reintroducing foods one at a time to see if any trigger negative symptoms.
Why Legumes Are Restricted
Legumes like beans, lentils, and peas are restricted in Whole30 because they contain compounds called lectins and phytates.
Lectins act as natural pesticides in plants. They help protect against insects and other predators. Once ingested, they can bind to receptors on our cells and potentially trigger inflammation or other effects.
Phytates are antinutrients that bind to minerals like iron, zinc, and calcium in food and prevent optimal absorption.
However, preparation methods like soaking, sprouting, and cooking can reduce lectins and phytates in legumes significantly. Some legumes also naturally have fewer of these compounds compared to others.
The Official Stance on Green Beans
Green beans are now permitted on the Whole30 program.
Originally, all legumes were restricted. But in light of new research and data, the guidelines have been updated.
According to the Official Whole30 Can I Have Guide, most forms of green beans and peas are now allowed.
This includes:
- Fresh green beans
- Frozen green beans
- Canned green beans (read labels)
- Snow peas
- Sugar snap peas
Green beans and snap peas contain very small, immature seeds. The potentially problematic lectins and phytates are concentrated in the seed/bean itself, not the pod.
Therefore, the vegetable portion of these immature legumes tend to be negligible sources and are permitted.
Other legumes like chickpeas, kidney beans, or soybeans contain much higher concentrations and remain off-limits.
Tips for Enjoying Green Beans on Whole30
Here are some tips for preparing green beans if you decide to include them in your Whole30 plan:
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Buy fresh or frozen. Fresh green beans will offer the biggest nutritional benefit. But frozen is a good option too if fresh are not available. Opt for plain frozen green beans with no sauces or seasonings that may contain added sugars.
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Read labels on canned. Some canned green beans have added sugars or preservatives. Look for low-sodium options packed in water.
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Cook from raw. Lightly steam, roast, or sauté raw green beans to your desired tenderness. Cooking will help reduce lectins. Avoid excessive boiling, which can cause nutrient loss.
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Season simply. Toss steamed green beans with olive oil, garlic, herbs, lemon, salt, and pepper. Or roast them in the oven with avocado oil and spices.
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Pair with protein. Serve green beans alongside chicken, fish, or eggs to make it a balanced Whole30 meal.
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Use sparingly. Green beans are permitted but should still be limited on Whole30. Emphasize above-ground vegetables, along with meat, seafood, and eggs as your main sources of nutrition.
Other Vegetables to Enjoy
While green beans offer variety, there are many other delicious vegetables to emphasize on Whole30:
- Asparagus
- Broccoli
- Brussels sprouts
- Cauliflower
- Celery
- Leafy greens like spinach and kale
- Summer squash
- Winter squash like butternut or pumpkin
- Tomatoes
- Zucchini
- Mushrooms
- Onions
- Peppers
- Carrots and carrot-family veggies like radish
- Fresh herbs like cilantro, basil, dill
Creatively preparing these vegetables can ensure your Whole30 meals are satisfying.
Should You Have Green Beans on Whole30?
Green beans are compliant, but focusing on the vegetables listed above may better align with the spirit of the program.
However, including green beans occasionally can add more variety if you are having trouble sticking with the plan. Just be mindful of portions.
Some people feel better removing all legumes during the 30 days. Listen to your own body and determine if green beans will serve or hinder your Whole30 success.
Either way, fill your plate with plenty of the permitted vegetables for their robust nutritional benefits. By experimenting with new prep methods, you may find a new love for veggies you previously disliked!
Answers to your “Can I have..?” Original Whole30 questions
“Can I have… (kombucha, vanilla extract, monk fruit) during my Whole30 elimination?” is the first question we hear from new Whole30ers. We love it when you read the labels and ask us if certain ingredients or products are okay to use on the program. We put together a list of the most common “Can I have…” questions and answers, along with some Whole30 tips to help you get the most out of it.
*Read your labels, yes, and no.
Note, this page applies only to the Original Whole30 Program. To find answers to your Plant-Based Whole30 compatibility questions, visit the Plant-Based Whole30 Can I Have guide.
Know before you scroll
Before reading the answers to “Can I have?” below, start with these basic Whole30 resources and tips.
There are a lot of foods and ingredients listed in the rules, so read them several times and make sure you know what each food group is. Then, look at extra reading like the Pancake Rule to learn more about baked goods, treats, and comfort foods.
Before you ask whether Cholula hot sauce or French’s Yellow are compatible (yes and yes), read the label. If all of the ingredients are compatible, then go ahead and enjoy during your Whole30 elimination. If it contains an off-plan ingredient like stevia, white wine, or cornstarch, then it’s out for 30 days.
The grams of sugar listed on the nutrition facts panel does not determine whether something is Whole30 compatible. Instead, look for any form of sugar (real or artificial) in the product’s ingredient list. If the ingredients include added sugar, it’s not compatible with your Whole30 elimination.
Soy lecithin (which comes from soy) and corn starch (which comes from corn, which is a grain) are not allowed on the Original Whole30. You’ll find other common additives, like xanthan gum, natural flavors, or ascorbic acid, called out as compatible below.
What you CAN & CAN’T Eat on the Whole30
FAQ
Why are beans not allowed on Whole30?
Are green peas allowed on Whole30?
Are black-eyed peas allowed on Whole30?
Can I eat beans on Whole30?
The short answer: no. Beans are not approved for your Whole30. The only exception to this rule are green beans, sugar snap peas, and snow peas which are allowed! That means you avoid all legumes for the 36 days (30 days of Whole30 plus part of your Reintroduction), then you get to reintroduce them and decide how your body handles it!
Are beans gluten free?
Beans should be gluten free, since they do not contain any wheat gluten. However, it is important to read labels, especially for canned beans because there might be additives that add gluten. Some of the additives to look out for are wheat starch, wheat flour, or any other wheat additives that could contain gluten. Your best bet is to look for canned beans labelled gluten free. Dry beans can also become contaminated with gluten if there is any cross-contamination with wheat during processing. The best bet is to wash beans before use, this should get rid of any potential gluten on dry beans.
Can you eat Whole30 food if you’re not Whole30 compliant?
Don’t eat them or drink them—even a bite or a sip will throw off the whole experiment. A good general rule is if a food label has a long list of ingredients, it’s probably not Whole30 compliant. The focus is on eating real, whole foods and ditching preservative-filled convenience foods.
What foods can you eat on Whole30?
( 1) Those foods include meat, seafood, eggs, fruit, veggies, and natural fats and seasonings. On Whole30, there’s no counting calories or macronutrients, nor do you have to measure food portions. But there is an elimination of big food groups, including grains, legumes, dairy, added sugar, alcohol, and desserts. (Goodbye, cookies and pasta!)