Lectins are a large family of proteins that are found throughout the food supply but are especially common in grains and legumes. They are used by the plant to defend itself against larger predators such as humans and animals. Lectins found in grains, nuts, legumes and nightshade vegetables have been associated with causing digestive distress. Fortunately, there are many ways to reduce the lectin content of your food without going on a lectin-free diet. And this is important to understand, because many of theses foods are nutritional powerhouses. The bottom line though, is you need to listen to your body. This is a very controversial subject and every body is different.
Foods High in Lectins
Nightshades are a botanical family that all have certain characteristics in common like the shape of the flower and how the seed is arranged. There are thousands of plants in the night shade family and most of them are poisonous. The most commonly consumed nightshades which are high in lectins are potatoes, eggplant, bell peppers, and tomatoes. Other foods high in lectins are soy beans, lentils, wheat germ, red kidney beans, peas and peanuts. There are other fruits and vegetables that contain lectins, these are just some of the higher lectin containing foods.
Benefits of Lectins
Lectins are involved in supporting the immune system, and some research indicates that they may have antimicrobial properties as well. Lectins may also help fight off fungi and viral infections. Other research is pointing to the fact that the mild irritation to the gut lining caused by lectins helps strengthen the immune system.
In addition, ancient traditions have looked to some high lectin foods as the basis for a healthy diet. For example, in Ayurveda, legumes are considered astringent in taste, which means that they are drying. They are used to promote elimination and regularity, suppress appetite, and satisfy the stomach. In traditional Chinese medicine, most beans are believed to have a neutral effect on the body’s balance. They’re also thought to decrease swelling and act as a natural diuretic to remove toxins and waste products from the body more efficiently. Other high-lectin foods, such as tomatoes, are considered cooling and are said to improve digestion and detoxification.
How to Reduce the Amount of Lectins
Although lectins have been associated with a negative affect on health, with proper preparation, you can easily reduce the lectin content and enjoy these nutrient rich foods. Cooking legumes can nearly eliminate all lectins, Sprouting grains and seeds is another effective method to reduce lectin content. Sprouting involves soaking seeds for up to 24 hours and then repeatedly rinsing and draining them for several days. Not only can sprouting decrease the lectin content of your grains and legumes, but it can enhance their nutritional profile.
Fermenting food is another way to help reduce the lectin content. Fermentation allows the beneficial bacteria to digest the lectins and and results in a food with an even richer profile. Plus, fermentation also supplies valuable probiotics to your diet. Finally, you can use a pressure cooker to thoroughly break down the lectins in foods like potatoes and tomatoes.
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