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

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Asian Roasted Green Beans Recipe (Paleo, Whole30, Vegan)? ›

Lectins: Block Nutrients and Cause Leaky Gut. All beans and legumes are concentrated sources of lectins. Lectins are potent antinutrients that plants have evolved as toxins to ward off predators.

Lectins: Block Nutrients and Cause Leaky Gut. All beans and legumes are concentrated sources of lectins. Lectins are potent antinutrients that plants have evolved as toxins to ward off predators.

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.

A little butter, minced garlic, and lemon-pepper seasoning are all you need to bring the best out of fresh green beans.

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.

Negative Effects and Disadvantages of the Paleo Diet

It can get expensive. You don't eat any grains or dairy that can be good for health and energy. This diet can be difficult for vegetarians, especially since it excludes beans.

Paleo dogma on legumes holds that we should avoid them because they contain toxic anti-nutrients called lectins and phytic acid (aka phytate).

The Plant-Based Whole30 was launched in March 2022, after two years in development. The Plant-Based Whole30 does not include any animal protein and fats. It uses beans, lentils, peas, soy, compatible protein powders, nuts, and seeds to ensure adequate protein; and includes only plant-based fat sources.

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.

However, the plan has one caveat: “Green beans, sugar snap peas, and snow peas are allowed. While they're technically a legume, these are far more 'pod' than 'bean,' and green plant matter is generally good for you.”

How to jazz up green beans? ›

Then, I toss the blanched beans with olive oil, lemon juice and zest, garlic, and salt to pep up their flavor. Serve them just like that, or dress them up more with toasted almonds or pine nuts, grated Parmesan cheese, red pepper flakes, or fresh herbs like basil, parsley, or thyme.

Be aware that dried peas are much higher in carbohydrates and lectins than fresh peas and should be avoided by anyone adhering to the Paleo Diet. To avoid complications with lectins, it is best to soak and sprout raw peas before eating them.

The Bottom Line. It turns out that regularly enjoying green beans is, in fact, great for your health. Packed with vitamins K and C, folate, fiber, minerals and potent plant compounds, green beans offer several essential nutrients in each serving.

Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others. Grains: bread, pasta, wheat, cereal, spelt, rye, barley, etc. Legumes: beans, lentils, and many more.

Green beans contain phytic acid, which can bond with minerals and prevent them from being absorbed by the body. People who have a mineral deficiency should check with 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.