All About Lectins

All About Lectins

Lectins

Lectins are carbohydrate-binding proteins found in some plants that agglutinate cells. They are a key plant defense mechanism, designed to protect plants against predators. When consumed, lectins interfere with the body's normal functioning and can cause various negative side effects.

Effects of Lectins

— Nausea

— Vomiting

— Digestive symptoms (gas, bloating, constipation, diarrhea). Lectins are highly resistant to the body’s digestive enzymes and are stable in acidic environments, therefore they are not broken down in the gut and pass through the digestive tract unchanged, which may cause digestive problems in certain people.

— Irritable bowel syndrome

— Dysbiosis. Lectins have a detrimental effect on the gut microbiome by shifting the growth and balance of the intestinal flora.

— Intestinal damage

— Increase intestinal permeability

— Leaky gut

— Inflammation. Lectins are pro-inflammatory and create advanced glycation end products

— Molecular mimicry. Lectins mimic different proteins in the body.

— Anti-nutrient. Lectins bind to cells lining the digestive tract and interfere with the absorption of important vitamins and minerals, like calcium, iron, phosphorus and zinc.

— Anemia

— Increase risk of food allergy or intolerance

— Thyroid dysfunction

— Joint pain

— Arthritis

— Increase Blood Viscosity. Certain lectins can increase blood viscosity by binding to red blood cells. This makes the blood cells sticky, resulting in abnormal clotting.

— Heart Disease

— Obesity. Lectins promote leptin resistance, thereby increasing the risk of obesity.

— Toxic. Lectins are Immunotoxic (capable of stimulating a hyperimmune response), neurotoxic and cytotoxic, meaning they're toxic to your nerves and cells and may induce apoptosis (cell death).

— Interfere with gene expression

— Tissue binding and disruption

— Diabetes

— Disrupt endocrine function

— Interfere with hormone secretions

— Autoimmune reactions

— Alter immunological status

— Chronic disease. All of the above factors can predispose someone to disease.

Foods High in Lectins

— Grains (Wheat, corn, quinoa, barley, rice, buckwheat, bulgur, einkorn, kamut, oats, kasha, quinoa, rye and spelt)

— Legumes (all beans and lentils)

— Soy

— Nightshades (white potatoes, tomatoes, bell peppers, hot peppers, goji berries and eggplants)

— Nuts (Peanuts, cashews, hazelnuts, almond and pine nuts)

Seeds (Chia, sesame, pumpkin and sunflower seeds)

— A1 Dairy from grain-fed animals (butter, yogurt, cheese and milk)

— Conventional Meat from grain-fed or corn-fed animals

— Vegetable oils (Corn, cottonseed, grapeseed, peanut, safflower, soy and sunflower oil)

— Sweeteners (Sugar, artificial sugar and agave)

Naturally Reducing Lectins in Foods

Although lectins may be the culprit for inflammation and disease in many people, lectin-containing foods are often very healthy and rich in nutrition. In order to take advantage of the benefits of these foods, it is best to use appropriate cooking and preparation methods to naturally decrease the lectin content in lectin-rich foods. Using the following methods can inactivate most lectins:

— Soaking (prior to cooking)

— Sprouting

— Fermenting

— Peeling and/or de-seeding

— Heating

— Boiling

— Steaming under high pressure

Lectins are most potent in their raw state, so cooking helps diminish lectins. They are also water-soluble, so exposure to water removes them. Also, lectins are typically found on the outer surface or seeds of food, so peeling and/or de-seeding helps reduce lectins.

Bio-Individuality

Every food is either feeding inflammation or fighting it—and which foods do what varies from person to person. Some people are more lectin-sensitive than others — some can digest lectins well, while others have serious repercussions even with small amounts of lectins. An elimination diet is the gold-standard process for uncovering any food intolerance and sensitivities.