WHAT ARE LECTINS?

They are plant proteins that were designed by plants to protect themselves, their seeds and their babies from being eaten by making their predator ill. What they really want is to survive. And the most effective way for them to defend themselves against hungry predators is by producing toxic chemical proteins called lectins.

The truth is… plants do not want to be eaten!!

WHY ARE LECTINS BAD FOR YOU?

Humans can’t digest lectins. The lectins are contained to the GI and not allowed to enter the bloodstream, and the protein is eliminated. Depending on the type of lectin, they may also interfere with human health in other ways. They might interrupt the absorption of vitamins and minerals in your body. Because of this, lectins are often called “anti-nutrients".

During the digestive process, some types of lectins might even bind to the cell membranes that run along the wall of your small intestine triggering an inflammatory response from your body. In a healthy system, the GI walls and lining can be repaired quickly. However, in a compromised system for example "leaky gut", lectins are able to pass into the bloodstream. When a foreign particle is found within the bloodstream (in this case lectin is acting as a poison), it triggers an immune response to isolate the potential threat/invader and rid it from the body.

Regardless of any preexisting health conditions, your body’s response may include something like:
Nausea
Diarrhea
Vomiting
Upset stomach
Bloating and gas
Weight gain

People who eat a lot of raw, lectin-rich foods (like raw beans, raw kidney beans, lentils, and nightshades) may be more likely to develop such symptoms. Some people are more sensitive to lectins than other people. Again, everyone’s body is different.

Over time, symptoms worsen along with the “leaky gut” that allows more foreign particles into the bloodstream contributing to the list of autoimmune disorders. If you have experienced digestive issues for some time or you suffer from an autoimmune condition, you could be even more sensitive to lectins.

Side effects from the body being in a constant state of stress, the symptoms of the immune system triggered constantly over a food are many including: achy joints, brain fog, fatigue, and diarrhea to name a few. This vicious cycle does not allow the body to heal, and those with a compromised immune system have a great disadvantage keeping the GI repaired to act as a line of defense from anything to enter the bloodstream.

When it comes to educating yourself about these harmful compounds you might want to look at studies of sources of lectins, kinds of lectins, amounts of lectins, the lectin content of foods and lectin levels in the recipes you make.

WHAT ARE THE MOST HARMFUL LECTINS?

Phytohaemagglutinin

Phytohaemagglutinin is the lectin in red kidney beans. It happens to be pretty toxic. It is the culprit behind red kidney bean poisoning. This type of poisoning is the result of eating undercooked or raw kidney beans. According to the FDA, eating just four raw kidney beans may cause symptoms of severe nausea, vomiting, and diarrhea.

Wheat Germ Agglutinin (WGA)

Another dangerous lectin is WGA — the lectin found in wheat products. WGA basically mimics insulin. Therefore, it can block your body’s insulin receptors. Unfortunately, that may lead to decreased muscle mass and feelings of hunger.

Going lectin-free will require making some lifestyle changes but it may be easier than you think. Here is a compact list of foods to avoid.

FOODS HIGH IN LECTINS INCLUDE:

- Certain vegetables, especially nightshades such as tomatoes, potatoes, and eggplant.

- Certain nuts and seeds including cashews, peanuts, pumpkin, and sunflower seeds.

- Beans and legumes.

- A1 dairy products.

HOW TO REDUCE LECTINS IN YOUR FAVORITE FOODS

You’ll want to avoid high lectin foods every single day. However, if a special occasion is on the horizon and you know you’ll have to prepare lectin-rich foods, these strategies could help you reduce the lectin content in your dishes.

1. Soak — Soaking your legumes and grains may help reduce the content of their plant lectins. Soak them overnight, and rinse them well before you start cooking.

2. Pressure-cooking — If your recipe calls for beans, potatoes, or tomatoes, the best way to prep them is in the pressure cooker. A pressure cooker won’t get rid of all the lectins, but it may help significantly reduce the lectins in your food.

3. Peel and De-seed — High-lectin foods like squash, cucumber, eggplant, and tomatoes can be easier on your body if you eliminate the skin and seeds. Peel the skin off your high-lectin fruits and veggies, and take out as many of the seeds as you can.

4. Fermentation — When you ferment vegetables, fruits, and even legumes, you allow good bacteria to get in there and break down some of the plant’s defenses. While fermenting your food won’t kill all the lectins, it may help significantly reduce them.

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Source: Plant Paradox, Steven R. Gundry, MD. (gundrymd.com)