What are lectins?
Lectins are a diverse family of carbohydrate-binding proteins found in all sorts of members of the vegetable kingdom, and they happen to be one of nature’s greatest defenses against predators; specifically humans. Some plant lectins are toxic, but not all. The idea is that if you eat something that makes you sick, you will refrain from consuming them the next time you’re hungry and looking for something to eat. Although nearly all foods harbor some lectins, only an estimated 30% of the foods commonly eaten in the United States contain significant amounts. Legumes, including beans, soybeans, and peanuts, host the most plant lectins, followed by grains and plants in the nightshade family.
How to reduce lectins in foods
• Soaking – As a child, you probably saw your grandparents rinse and soak beans and grains before boiling or cooking them. They may not have even realized it, but they were doing this to reduce the lectin content.
• Pressure Cooking – If you have to cook with beans, tomatoes, or potatoes, your best bet for destroying the lectins in a pressure cooker. Just soak in a few changes of water (for beans), then pressure cook according to the manufacturer’s instructions on your pressure cooker. It's really that simple.
• Peel and Deseed – Whenever you cook with high-lectin plant foods, such as cucumbers, eggplant, and squash, you must peel and deseed them. The peels and the seeds are where they tend to hide. A simple way to remove the peels from tomatoes is to boil them for a minute or so. Once peeled, simply cut the fruit in half, and use a spoon to scoop out the seeds.
• Fermenting – When you ferment a fruit or vegetable, you allow good bacteria to break down and convert lots of a plant’s defensive and damaging substances. That’s part of the reason the world’s healthiest cultures eat so many fermented foods. Again, fermenting doesn’t kill all lectins, but it can significantly reduce them.
Benefits of reducing lectins in foods
1. Help reduce inflammatory response: Some research has indicated that eating lectins could activate an inflammatory response. A theory in the Journal of Immunology says that lectins might act as a "danger signal" that makes autoimmune diseases more likely to happen.
2. It may promote better nutrient absorption: As lectins accumulate in the gut, they can interfere with nutrient digestion and absorption. Getting them out of your diet might allow your gut to better absorb important nutrients.
3. Many people with irritable bowel syndrome (IBS) find that certain foods are triggers for symptoms—so it’s possible that foods with lectins could aggravate constipation, diarrhea, bloating, or other IBS woes.
4. Research shows that more processed foods in the diet are correlated with a greater risk of cardiovascular disease, hypertension, metabolic syndrome, cancer, obesity, and even depression. It’s always a good idea to include whole, unprocessed foods wherever possible, and a lectin-free diet may help you do so.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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