Until recently, few people thought much about lectins, a natural plant compound. But the rise in plant-based diets has left us wondering if we really need a lectin-free diet.
There are different types of lectin proteins in different plant categories. Although the categories of lectins in the foods you eat vary by type of food, for example, legume lectins and grain lectins, they share the quality of being proteins that bind to carbohydrates.
Many experts argue that lectins themselves are toxins that cause inflammatory reactions. These reactions can range from weight gain to digestive problems and certain chronic diseases. This is why many avoid high-content foods and prefer low lectin substitutes.
A lectin-free diet includes legumes, such as dried beans and lentils, as well as grains . Another group of foods rich in lectins is the cucurbit family, which includes fruits and vegetables such as winter squash, summer squash, melons and cucumbers.
This is a diet to avoid lectin
Lectins are not , strictly speaking, a nutrient , at least for humans. They are proteins found within plant tissue and are believed to help plants defend against disease and pests . Botanists have found evidence that damage to the plant, such as a fungal infection, appears to create a discharge of new lectins to combat the existing threat. Some plants that rely heavily on nitrogen, including beans and other legumes, use lectins to help make nitrogen from the soil more available to the plant’s roots.
They don’t really provide any known benefits to people who eat foods rich in these proteins. The only benefit to your health, in other words, is indirect. They are one of several factors that keep edible plants healthy long enough to mature into ready-to-harvest plants.
However, it is important to note that if you follow a lectin-free diet, you will not only eliminate lectins from your life, but also all the nutrients that those foods provide to humans. Indeed, you will need to reconsider starting a diet to avoid lectin or discovering food substitutes and cooking methods that remove lectin .
Lectins work to protect plants as they grow. If consumed raw, lectins have the potential to negatively affect your health.
However, the Mayo Clinic adds that most typical diets do not contain the levels of lectins that you would need to consume to cause concern. When cooked and not eaten raw, foods that contain lectins actually have numerous health benefits.
How are lectins removed?
If you’re concerned about lectin toxicity and inflammation, make sure you have all the facts before you remove lectins from your diet. Always consult your doctor to find the healthiest and most balanced diet for your needs.
It is rare to consume food with a large amount of active lectins. Most lectin-containing foods are not eaten raw , which is when they are most potent. For example, dried beans are typically soaked and then boiled for hours before consumption, thus inactivating most. They are soluble in water, and are mainly found on the outside of a food, so they are eliminated when they come into contact with water.
Is it a toxic substance?
The June 2019 research, published in the World Journal of Gastroenterology, acknowledges that there may be a link between lectins and inflammation . For example, those found in red beans can cause gastrointestinal problems if not cooked properly.
According to the researchers, they are heat resistant and must be cooked at over 100 degrees Celsius for at least 30 minutes to inactivate them. That means cooking red beans in a slow cooker might not heat up enough to disable lectins.
Some people with gastrointestinal problems may choose to eliminate foods that contain lectin from their diet. For some people, eating lectins and other antinutrients, compounds that block the absorption of certain nutrients, may irritate the underlying digestive problem, such as irritable bowel syndrome .
Foods with lectins
If you are concerned about the toxicity of this substance, use the following list of foods with lectins:
- Legumes, such as beans, chickpeas, lentils, peanuts
- Peanut-based foods, such as butter
- Seeds and dry thefts
- Whole grains, including barley, quinoa, corn, rice, wheat, and wheat germ.
- Products made from grains or flours, such as cookies, breads, and cakes.
- Other packaged or processed foods that may contain lectins
- Many dairy products, such as milk.
- Nightshade vegetables, such as aubergines, goji berries, peppers, tomatoes, and potatoes
- Zucchini
- Carrots
- Rhubarb
- Beet
- Mushrooms
- Asparagus
- pumpkin
- Sweet peppers
- Radishes
- Citric fruits
- Berries
- Other fruits, such as pomegranate, grapes, cherries, quinces, apples, watermelon, banana, papaya, plums, and currants.
Keep in mind that if you have digestive problems, there can be a variety of causes. Although lectin toxicity or sensitivity is a possible explanation, you may also have a food allergy or intolerance, or other gastrointestinal problem.
Should you then follow a lectin-free diet?
There is limited evidence that a diet to avoid lectin is key to improving health. It has definitely not been shown to really cure chronic health conditions. These include autoimmune diseases where foods known to cause inflammatory responses do not appear to be connected to their lectin content.
The Arthritis Foundation lists a variety of ingredients that can cause inflammatory responses, and lectin is not currently on that list. These food groups include those rich in gluten, such as bread and pasta made from wheat, rye, or barley, or casein, a protein found in dairy products. Meals that contain refined carbohydrates , rather than complex ones, can also trigger inflammation responses in some people. For others, even moderate amounts of alcohol can also cause inflammation.
Avoiding white potatoes, white bread, and pasta can help people with arthritis and other conditions sensitive to inflammation. Light sodas and snacks made with aspartame, foods made with monosodium glutamate , trans fats, saturated fats, and sugary foods can also cause a negative response. While Omega-6 fatty acids are healthy in moderation, you should avoid relying on ingredients like sunflower, peanut, and vegetable oils.
