Are you gluten-free, dairy-free, FODMAP-friendly… lectin-free?
If you’ve been following the world of wellness recently, you’ll have noticed that the latest foodie fad appears to be lectins. And, as this new trend warning us to steer clear of lectins doesn’t seem to be going anywhere, we thought we’d take a closer look…
What are lectins anyway?
Put simply, lectins are a kind of protein that binds to sugars and carbohydrates and can affect the way your body digests and absorbs nutrients. They are found in virtually all plants and animals, but are most abundant in raw legumes and grains. There’s also still a lot of mystery surrounding lectins and their function, but it’s believed that perhaps they evolved to protect plants in order to avoid being eaten. As a result, we (as humans), can be sensitive to lectins, finding them difficult to digest and consuming large amounts may be linked to digestive stress and inflammation. “According to research (primarily animal research), they have the ability to damage the intestinal lining and bind to cell membranes and nutrients, therefore reducing the bioavailability of those nutrients from that meal,” explains IQS expert, Natalie Bourke.
So, should we avoid them?
Well, it depends. Much of the hype surrounding this new trend is due to Dr Steven Gundry’s book, The Plant Paradox, in which he suggests that lectins, “prompt an inflammatory response that calls our troops into action to battle them.” The truth is, like with any food allergy or intolerance, some people are likely more sensitive to lectins than others, but unless you have consulted with your doctor and there is evidence to suggest your health would benefit from ditching foods high in lectins, there’s no need to panic. “I don’t believe it’s necessary to 100 per cent avoid them,” says Natalie. “Plus, it would be very difficult, unless you are currently having significant digestive issues or have an autoimmune disease that you are actively treating.”
The bottom line…
Some foods are naturally higher in lectins than others – raw kidney beans, for example, contain some of the highest levels of lectins – but let’s be honest, when was the last time you felt like chowing down on raw beans? Never, probably. There is also solid research which explains that cooking those same kidney beans, destroys the lectin, making them safe for consumption. “By soaking your legumes and grains overnight in warm water with some kind of acid (for example, lemon juice or ACV), you can actually break down majority of the lectin content and make them much easier to digest. This is actually how they’ve been traditionally consumed and it’s only in recent times that we’ve moved away from this practise. For bonus points, you can also sprout them!” Natalie suggests. This is a great way to help neutralise lectins and fermenting your foods can help too as the good bacteria destroys the “anti-nutrients”. For most of us however, lectins aren’t likely to be a major concern so our best advice is to listen to your body and just eat real food.
Any other foodie trends you’d like us to explore? Let us know in the comments below.
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