Avoid Lectins
What Are Lectins?
Lectins are carb-binding proteins and mostly found in plants and thought to protect them against animals in nature. Lectins are indigestible, travel through the gut unchanged, and thought to reduce the body’s ability to absorb beneficial nutrients. Though lectins are poorly understood, researchers speculate they can bind to cells on the gut wall and trigger a response. A large intake of lectins may cause gastrointestinal distress, particularly if they are consumed in their raw form, with side effects of gas, bloating, and diarrhea. Individuals with Crohn’s disease or irritable bowel syndrome may also be more prone to food lectins, as the gut lining is more vulnerable and sensitive related to a higher turnover of cells in the digestive lining.
Foods High in Lectins
As mentioned, lectins are primarily found in plants and mostly in grains, nightshade vegetables, and beans. More specifically, lectins are commonly known to be in the following foods:
1. Wheat Germ
2. Barley
3. Rice
4. Eggplants
5. Potatoes
6. Tomatoes
7. Garden Peas
8. Jack Beans
9. Navy Beans
10. Lima Beans
11. Kidney Beans
12. Soybeans
13. Peanuts
14. Spices
Interestingly, lectin concentration in foods may be reduced with the following preparation techniques:
Sprouting
Allowing seeds, grains, and beans to sprout can help reduce lectin content related to the process of germination. In general, the greater the sprouting duration, the lesser concentration of lectins.
Soaking and Cooking
Soaking raw beans and grains is suggested to minimize lectin content. As a general rule of thumb, soak beans for at least two hours, or overnight if possible. Adding baking soda and pressure-cooking can also lessen lectin concentration.
Fermenting
Fermentation is the process in which beneficial bacteria are able to reduce harmful substances in the body, and mostly known in sauerkraut, yogurt, tempeh, kombucha, and other fermented foods. The fermentation process has shown to reduce lectin content up to 95 percent.
Are Lectins In or Out?
To truly gauge whether or not lectin-supplying foods are blocking nutrients is difficult, as researchers do not have clear evidence regarding its effects on the body. However, most nutrition experts suggest consuming a well-balanced limits the risk of nutritional deficiencies. If interested in or following a specific diet, consulting with a dietitian is encouraged, especially if single or multiple food groups are restricted or eliminated.
Soaking for 2 hours and cooking destroys bean lectins. In common beans, the lectin content declines from 820 to 3.2 (hemagglutinating activity), while in fava beans it declines from 51.3 to 6.4 .
Pressure-cooking destroys lectins in some foods, such as beans, sweet potatoes, and some squashes.