1. Red Kidney Beans
Red kidney beans are among the richest sources of plant-based protein.
They are also a great source of carbs that are low on the glycemic index (GI).
This means that they release their sugars more slowly into the blood, causing a gradual rise in blood sugar rather than a sharp spike (7).
They are also high in resistant starch and insoluble fiber, which can help with weight loss and improve general gut health (8, 9, 10).
Red kidney beans contain many vital vitamins and minerals, such as iron, potassium, folate and vitamin K1.
However, raw kidney beans also contain high levels of a lectin called phytohaemagglutinin.
If you eat them raw or undercooked, they can cause extreme nausea, vomiting and diarrhea. As few as five beans can cause a response.
A hemagglutinating unit (hau) is a measure of lectin content. In their raw form, red kidney beans contain 20,000–70,000 hau. Once they're thoroughly cooked, they contain only 200–400 hau, which is considered a safe level (4).
As long as they are properly cooked, red kidney beans are a valuable and nutritious food that shouldn't be avoided.
SUMMARY:Red kidney beans are high in protein and fiber. When cooked properly, they're a healthy and valuable addition to the diet.2. . Soybeans
Soybeans are a fantastic source of protein. They are one of the highest quality plant-based proteins, which makes them particularly important for vegetarians (11).
They are a good source of vitamins and minerals, particularly molybdenum, phosphorus and thiamine.
They also contain plant compounds called isoflavones, which have been linked to cancer prevention and a decreased risk of osteoporosis (12, 13).
Research shows soybeans can also help lower cholesterol and reduce the risk of developing obesity and type 2 diabetes (14, 15, 16).
However, soybeans are another food that contains high levels of lectins.
As with red kidney beans, cooking soybeans almost completely eliminates the lectins. Yet make sure you cook them for long enough at a high enough temperature.
Research shows that soybean lectins are almost completely deactivated when they're boiled at 212°F (100°C) for at least 10 minutes.
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