Good or bad? Lectins are one of those tricky topics that falls into the gray zone. On one hand, lectins are found in many foods touted as healthy, like lentils, beans and veggies. However, lectins come with a number of warnings as well.
So, what’s the truth? Should you avoid lectins? Take these facts into consideration as you make a decision about the best dietary plan for you.
What are Lectins?
Lectins are a type of protein naturally found in plants. Lectins have the ability to bind to sugar and inhibit digestion. Many animals – including humans – are unable to digest lectins. For that reason, lectins are believed to have evolved as a natural defense mechanism for plants to avoid getting eaten.
Good, Bad, or Somewhere in Between
Lectins are categorized as an anti-nutrient, because they can reduce the body’s ability to absorb important minerals during digestion, including calcium, iron, phosphorus, and zinc. On top of that, lectins can actually damage the lining of the gut and lead to diarrhea and vomiting – that is, when too many lectins are consumed at once.
With that info alone, you might be tempted to label lectins as something to be avoided at all costs. But here’s where it gets tricky. Higher concentrations of lectins are found in foods that we generally consider part of a healthy, well-balanced, plant-based diet. We’re talking about protein-rich, fiber-rich, nutrient-rich foods like beans, tomatoes and peanuts.
And while lectins have the potential to halt digestion, a small amount of lectin consumption can also simply slow down digestion, which isn’t actually a bad thing or something to avoid. In fact, slowing down the digestion and absorption of carbs can actually prevent blood sugar spikes and help regulate insulin levels.
So, what to do with this information? While lectins aren’t risk-free, dismissing them altogether may not be a good idea. Eliminate lectins from your diet, and you’re significantly limiting the amounts of healthy, natural food sources that you can consume.
Popular Foods that Contain Lectins
These are some of the most popular lectin-containing food sources. You’ll notice that many of these are touted as healthy foods that are rich in vitamins and minerals.
- Red kidney beans
- Wheat
- Potatoes
- Tomatoes
- Peanuts
- Soybeans
Should You Avoid Lectins?
Most healthy, well-rounded diets won’t expose people to the high level of lectins needed to trigger digestive issues. With that said, everyone’s body is different, and working with a dietician may be necessary to understand the best path forward for your gut health.
Some folks are more sensitive to lectin-rich foods and may want to reduce the amount of lectins they consume to avoid belly discomfort. However, most individuals can tamper down the downsides of lectins by preparing lectin-containing foods properly.
Research shows that lectin levels are higher in raw foods than in those that have been cooked. Dieticians recommend cooking lectin-containing foods with what they call “wet heat” to break down the lectins to an appropriate level for consumption. Wet heat includes steaming, stewing, boiling, or simmering in a sauce. In other words, don’t eat raw beans or potatoes! Cook ‘em first.
For most, the answer isn’t to cut out lectin-containing food sources, but rather to prepare those foods properly to reduce lectin levels and reap the rewards of a plant-based diet.
