WHAT ARE LECTINS?

Lectins are proteins that bind to carbohydrates.

They are found in most organisms, including humans, where they play a role in cell communication, tissue development, and immunity.

Plants produce lectins as a defense mechanism (in other words, to protect against being eaten).

PLANT PROTECTION

Plant lectins are usually concentrated in the seed, which is the most precious part of the plant because it holds the potential for new life.

The main sources of dietary lectins are beans, legumes, grains, nuts, and seeds.

HIGH-LECTIN FOODS

raw beans (kidney, mung, pinto, garbanzo, black)
raw lentils
raw soybeans
raw peanuts
raw whole grains (esp wheat, barley, corn, quinoa, oats)
raw nightshades (potatoes, eggplant, peppers, tomatoes)
raw nuts (esp almonds)
raw seeds

TO EAT OR NOT TO EAT?

Lectins have received a lot of attention as a compound to minimize.

Some people—particularly those with autoimmune responses—may experience digestive issues from consuming high-lectin foods.

However, this is not a reason for everyone to eliminate lectin-containing foods from their diet.

PROPER PREPARATION

Lectins are almost completely destroyed when soaked, sprouted, or cooked.

When properly-prepared, these plant foods can be valuable sources of vitamins, minerals, fiber, protein, and phytonutrients.

In fact, there is preliminary research into using lectins to inhibit cancer growth.

While there are bioindividual exceptions, most people do not have to worry about lectins in the context of a properly-prepared, whole food diet.

DEACTIVIATE LECTINS

soak
sprout
ferment
boil
pressure cook

Some people have a bioindividual need to minimize high-lectin foods to manage inflammation or promote gut healing.

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References

Jones, D. S., Bland, J. S., & Quinn, S. (2010). Textbook of Functional Medicine. Institute for Functional Medicine.

Gaby, A. R. (2017). Nutritional Medicine (2nd ed.). Fritz Perlberg Publishing.

Ballantyne, S. (2013). The Paleo Approach: Reverse Autoimmune Disease and Heal your Body. Victory Belt Publishing Inc.

Ballantyne, S. (2017). Paleo Principles. Victory Belt Publishing, Inc.

Petroski, Weston, and Deanna M. Minich 2020. "Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds" Nutrients 12, no. 10: 2929. https://doi.org/10.3390/nu12102929

LECTINS: to eat or not to eat?