What Are Lectins?
Lectins are carbohydrate-binding proteins found in almost all foods, especially legumes and grains. They are also known as antinutrients as they bind to certain carbohydrates and reduce the body’s ability to absorb essential nutrients (1). While some types of lectins are safe, others may pose health risks. This depends on the type of carbohydrates the specific lectin binds to (2). In the next section, we look at what foods have lectins in high quantities. If you are deficient in certain nutrients, you may want to keep a check on the intake of any of these 10 foods.
10 Foods High In Lectins
1. Cereals And Grains
Cereals are lectin-loaded foods, high in wheat germ agglutinin (WGA), a type of lectin. WGA is also found in rye, barley, and rice. It is linked to certain health risks, including increased intestinal permeabilityi A condition where the toxins can pass through the gut along with water and nutrients and cause bloating and digestive issues. (2). In contrast, taking WGA-containing foods like whole grains and cereal products is also found to reduce the risk of type 2 diabetes and cardiovascular disease. Such foods may also help with long-term weight management (3). Hence, more research is warranted in this regard. However, moderate consumption of lectin-packed foods like cereals and grains is advised if you have nutritional deficiencies. Consult your doctor for more information. Note: High-processed breads or packaged foods that contain wheat can cause gastrointestinal problems, while whole grains such as brown rice may not.
2. Legumes
Legumes are a staple in many diets. They contain lectins that are glycoproteins (proteins to which sugar chains are linked) (4). Legume lectins have antimicrobial, insecticidal, and antitumor properties (5). However, clinical trials are needed to establish their therapeutic efficacy. Domesticated legumes are a more accessible and abundant source of lectins, unlike the wild variety. In addition, how lectin-dense foods like legumes are cooked also affects the balance of lectins vs beneficial nutritional qualities.
3. Nuts
All nuts contain lectins, though almonds have the highest concentration. In fact, almonds have a higher lectin content than peanuts (6). Lectin concentration in plant sources significantly decreases with cooking time. Even soaking these lectin-abundant foods like nuts and seeds in water reduces their lectin content significantly (7).
4. Chickpeas
Chickpeas are popular for their high protein content, but they also contain lectins in the range of 1160 to 1375 HU/g. Lectins degenerate red blood corpuscles by firmly sticking to them (hemagglutinating activity) (8), (9).
5. Potatoes
Potatoes are rich in starch, but they also contain lectins (solanum tuberosum agglutinin). Besides, white potatoes have a higher concentration of lectins than sweet potatoes (10). Lectin-rich foods may cause digestive issues besides playing a role in inflammatory conditions like rheumatoid arthritis and type-1 diabetes (11).
6. Wheat
Whole grains, especially wheat, are high in lectins. These lectins bind to glomerular capillary walls (filtration barrier)and tubules of human kidneys and induce IgA mesangial deposits (accumulation of immunoglobulin A protein in the kidney). This may cause or aggravate nephropathy (kidney deterioration) in humans (12). Cooking, soaking, and dry roasting lectin-laden foods like wheat may reduce their lectin content.
7. Beans
Beans are consumed widely for their protein content. However, beans, specifically red kidney beans, contain significant amounts of lectins with both beneficial and harmful properties. Phytohaemagglutinin (PHA), a lectin isolated from the red kidney bean, has antiviral properties (13). However, some lectins are resistant to proteolytic enzymes (that break down protein) and enter the circulatory system, posing health risks. Even black beans contain a considerable amount of lectins that disrupt the digestive process of our body. However, black bean benefits have led many people to consume it on a daily basis. But, overconsumption must be avoided to prevent digestive problems and other health issues.
8. Tomatoes
Tomatoes are non-starchy and contain lycopene (a powerful antioxidant) (14). Lycopene in tomatoes protects the skin from harmful sun rays (15). However, research suggests that tomatoes also contain lectins. These lectins bound to the intestinal villi (finger-like projections that help with food absorption) and were found to resist digestion. However, no negative effects were observed from these lectins (16). Removing seeds from lectin-infused foods like tomatoes may reduce their lectin content.
9. Bell Peppers
Research suggests that lectins from bell peppers have antifungal activity (17). Almost all nightshade vegetables like tomatoes, potatoes, and bell peppers have lectins. However, these are only known to exhibit harmful effects in sensitive individuals. Many anecdotal studies suggest that eating raw bell peppers may lead to excess lectin ingestion and flatulence.
10. Egg Plant
Eggplant is also a nightshade vegetable rich in lectins. These lectins firmly stick to red blood cells (erythrocyte hemagglutination)(18). They may show negative effects in sensitive individuals and can sometimes aggravate urticariai A common skin condition that leads to red, itchy, and raised rashes due to a reaction to food, medicine, or other irritants. . Lectin-carrying foods like nightshade vegetables are a family that irritates certain people who may have IBS, IBD, leaky gut, or sensitivities, whilst others will experience no reaction or sensitivity at all. Note: Soaking, boiling, or cooking the above-listed foods may lower their lectin content. Lectins have a reputation for causing several side issues if consumed in high amounts. Let’s discuss this in the following section. Keep reading!
Side Effects Of Lectins
1. May Aggravate Irritable Bowel Syndrome
Lectins may pass the human defense system and travel all through the body, which may aggravate irritable bowel syndrome. At times, these antinutrients may also cause intestinal inflammation (19). However, more quality research is warranted in this regard.
2. May Aggravate Leaky Gut Syndrome
The gut wall develops holes when lectins are consumed in large quantities. This increases intestinal permeability and aggravates leaky gut syndrome (20). The leaky gut syndrome causes bacteria and toxins to pass through the bloodstream and increases the risk of many infections and diseases (21). This may lead to malabsorption and negative digestive symptoms such as bloating or diarrhea.
3. May Increase Severity Of Autoimmune Disease
Lectins may aggravate autoimmune diseases by binding to human tissue and components of the gut microbiomei Useful microorganisms in the digestive tract that boost digestion, protect from pathogens, and regulate the immune system. . This binding induces the production of anti-lectin antibodies, which increase the severity of autoimmune diseases (22).
4. May Cause Flatulence
Pulses contain many antinutritional components like lectins and saponins. Therefore, their regular intake over extended periods may cause flatulence, especially in pregnant and lactating women (23). However, more research is warranted in this regard.
5. May Cause Clumping Of Red Blood Cells
Lectins get attached to red blood cells easily and cause them to agglutinate (clump or group). However, the extent of agglutination is greatly dependent on that part of the plant lectins are extracted from. Lectins from the seeds of certain plants cause the greatest percentage of erythrocyte (red blood cell) agglutination. It is the lowest in the case of plant bulbs and leaves (24). Jules, a YouTuber, shares her experience of being on a lectin-free diet and shows what she cooks in a day that helps keep her digestive issues at bay. She records in one of her vlogs: “The way I have been eating now has been making me feel so much better (i).” She continues, “I don’t wake up bloated, I’m really not that bloated during the day, but I might still get a bit bloated and that was my major issue before. I have also noticed a huge increase in energy.” While some of these adverse effects could be alarming, the good news is that you can minimize lectin content from your foods. Learn more in the next section.
How To Remove Lectins From Your Food?
You don’t want to follow an entirely lectin-free diet as lectins do add some benefits to improve your health. However, one must try to minimize its content in the foods consumed. One effective method to reduce lectin content in foods is thorough cooking. Heat significantly reduces lectin levels and makes foods like beans, legumes, and grains safe for consumption (26). Soaking ingredients before cooking can also help decrease lectin concentration (27). Another technique that can break down the lectins in foods is fermenting (26). It is important to note that moderation and a balanced diet remain key when considering lectin reduction. You can also talk to a nutritionist who can offer guidance on managing lectin intake.
Takeaway
Is oatmeal high in lectins? From the infographic below, learn why these proteins are problematic, some basic background information, what they might do to your health, and what changes one should follow instead.Illustration: StyleCraze Design Team Yes, oatmeal contains lectins when it is raw. However, cooking destroys the lectin content in oatmeal. Do avocados have lectins? No, avocados are free from lectin. Do bananas have lectins? Yes. Ripe bananas contain lectins. You can reduce the lectin content in other foods like beans, but this is not the same in the case of ripe bananas.
Illustration: Foods High In Lectins To Avoid On A Lectin-Free Diet
Check out the video below and learn what to eat when following a lectin-free diet. Discover delicious, healthy options that are free of lectins and easy to prepare!
