Lectins 101

back to the scoop >>>

What are lectins?

Lectins are a type of protein found at varying levels in all plants. They protect the plant in nature, but when we eat them, they resist digestion and can interfere with the absorption of certain minerals. Because of this, they are sometimes labeled “anti-nutrients”.

Some theories claim that dietary lectins cause so much gut irritation they contribute to autoimmune disease, chronic inflammation, and serious health conditions. Such theories claim that foods naturally high in lectins should be avoided entirely.

The Paleo diet is one example based on this theory. The list of foods to avoid typically includes legumes, including all beans, peanuts and cashews, all grains, including corn and quinoa, and all nightshade vegetables such as tomatoes and bell peppers.

Other theories claim that properly preparing these foods removes all but a negligible amount of lectins, and therefore the benefits of their overall nutrient content outweigh the risks, especially in otherwise healthy people.

De-Activate Lectins

Lectins are water-soluble and typically found on the surface of the food. Soaking, boiling, stewing, fermenting, and sprouting are traditional ways to de-activate lectins. Grains can be hulled.

Foods such as cucumbers, eggplants and squash can be peeled and de-seeded to remove most of the lectins.

Our advice is to talk to your doctor before making any drastic changes to your diet. Most importantly, pay attention to how the foods you eat make you feel! You are your own best advocate.

back to the scoop >>>