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Do I have to cook fresh soybeans?

  1. Yes, it is best to cook fresh soybeans from the refrigerator before eating them. Fresh soybeans are raw or heated only briefly. Raw legumes, such as soybeans, contain the natural toxin lectin. The amount of lectin in fresh soybeans is not exactly known. Lectin is rendered harmless by heating. As a precaution, it is recommended to cook fresh soybeans for 6 to 8 minutes before eating them.

Symptoms of lectin poisoning

  1. Raw or undercooked legumes can cause intestinal discomfort. The symptoms of lectin poisoning are abdominal pain, nausea, fever and mild diarrhea. These complaints often come within 3 hours. Usually you feel better after 4 to 5 hours. If you consume a lot of lectin, it can damage your intestines and kidneys. As a result, you cannot absorb nutrients as well.

Dried soybeans

  1. Dried legumes, such as dried soybeans or kidney beans, also contain lectin. The amounts are higher than in fresh legumes. With dried legumes, you can neutralize lectins by soaking them in water and boiling them for at least 10 minutes.

What about canned legumes?

  1. Legumes from pots or tins are already sufficiently heated and therefore there are no harmful amounts of lectins in them. You can safely eat these. Frozen legumes are also pre-heated. This can be shorter. Follow the instructions on the packaging.

Green beans

  1. Green beans also contain lectins. For this reason, you should not eat them raw. Boil or wok them for 10 to 15 minutes. Canned and potted green beans can be eaten without cooking, as they have already been cooked.

Legumes are healthy

  1. Legumes are part of a healthy diet. They are good for your health because they lower LDL cholesterol. Low LDL cholesterol is good for the blood vessels. They also contain good nutrients such as fiber and iron.

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