Lowering Lectin Risks

Food for Thought Food for Thought :

by Joyce Chicoine, Nutrition and Education Committee

Reducing Lectin Problems

What are lectins?

Lectins are proteins that help protect plants from insects and other predators. Gluten is one type of lectin that is found in several types of grains, but there are others. Even gluten-free grains, such as corn and rice, contain other types of lectins. Lectins are also prevalent in legumes (beans) and nightshade vegetables (tomatoes, potatoes, peppers, etc.). They are found to a lesser degree in nuts and seeds.

How are lectins harmful?

Normally when we digest proteins, they are broken down into amino acids to make them easier to digest. However, lectins are different because of their molecular structure. They are able to bind to carbohydrates and often do not get broken down properly. Then they attach to cells in the intestine where nutrients are supposed to be absorbed into the body. This results in “intestinal permeability,” or “leaky gut syndrome.” When this occurs, partially digested food and harmful bacteria are able to enter the bloodstream. This can ultimately result in higher inflammation, poor absorption of essential nutrients, and a host of auto-immune conditions.

Authors and advocates of ancestral diets Loren Cordain (The Paleo Diet) and Mark Sisson (The Primal Blueprint) recommend that people avoid foods that contain lectins, at least on a trial basis. Sisson writes, “I remain of the opinion that lectins are problematic for most, if not all, people on some level. I am particularly concerned about those with mild subclinical inflammatory reactions to lectin ingestion” (p. 283).

Dr. Steven Gundry (author of The Plant Paradox) agrees. According to Gundry, lectins are “plant toxins that should not be eaten. They cause damage and inflammation to the body.” The Autoimmune Protocol Diet (AIP) is similar to the Paleo and Primal diets, but goes one step further by completely eliminating nightshades. Lectin-rich foods comprise legumes, nuts, grains, fruits, and nightshade vegetables, including: • Beans • Peanuts • Lentils • Peas • Soy • Tomatoes • Potatoes • Barley • Eggplant • Fruits • Wheat • Rice

Are lectins all bad?

You may be thinking, “What about all the healthy vegans out there that eat grains and legumes every day? Lectins can’t be all bad, can they?” Actually, there are people who maintain that lectins are not all bad. Ocean Roberts (CEO of the Food Revolution Network) wrote in his blog that lectins are actually beneficial in small amounts. He referenced a 2017 report that lectins were actually being used experimentally in the treatment of cancers of the digestive tract. He pointed out that lectins slow down digestion, which in turn lowers glycemic index (a good thing if you want to keep your blood sugar level down). He also reminded us that foods that contain lectins also contain beneficial nutrients, such as protein, fiber, B vitamins, minerals, and lycopene (in tomatoes).

Is everyone sensitive to lectins? How can you tell if you are?

Clearly, not everyone reacts to lectins the same way. Some people are more sensitive than others. People with digestive issues (such as Crohn’s disease or IBS), as well as people with autoimmune disorders (such as arthritis or lupus), could be the most sensitive to lectins. Another author, Dr. Amy Myers (The Thyroid Connection), sees a strong link between autoimmune thyroid disorders and lectin sensitivity.

To determine if lectins are a problem for you, experts (such as Dr. Myers) recommend totally eliminating them from the diet for 4 weeks. Observe if symptoms disappear. Then reintroduce the foods, one at a time, to see if the symptoms return.

How can you reduce the negative effects of lectins without avoiding them entirely?

If you think that you are moderately sensitive to lectins, there are ways to reduce their negative effects and make them easier to digest, so that you can still enjoy them.

• Take steps to heal your gut. One way to do this is to totally avoid high-lectin foods for a while, so that the intestines can heal. Another thing that you can do is restore the balance of beneficial bacteria, either by consuming fermented foods and drinks or by taking pre- and pro-biotic supplements, which are sold in the Co-op’s Wellness Dept. Fermenting foods also helps break down the proteins, making them easier to digest.

• Understand that there are other lectins besides gluten. Maybe you already tried going gluten-free and you did not notice any difference. Did you avoid other lectins as well? Were you still eating gluten-free grains, such as rice or corn? How about legumes? Dairy? Try avoiding all of these potentially problematic foods for a few weeks and see how you feel.

• Remove peelings and seeds of certain fruits and vegetables, such as tomatoes. According to Dr. Gundry, this is where the lectins are the most concentrated.

• Soak legumes, grains, and nuts before using them. This helps because lectins are water soluble and are often most concentrated on the outside of food. Dried beans must be soaked for several hours before cooking. Soaking grains, such as oats or barley, before cooking them makes them more nutritious and easier to digest. Put grains in a container, cover with water, and let sit 4–8 hours or overnight. Then discard the water, rinse thoroughly, and cook.

The same can be done with raw nuts (from the Co-op’s Bulk Dept.), but instead of