High Lectin Foods To Avoid

Lectins are a protein found in every form of life, including foods. Small amounts of lectin can provide health benefits. It’s when large amounts are consumed that reduces the body’s ability to absorb nutrients. There are many foods high in lectin to avoid to make sure you’re not reducing your nutrient absorption.

What Are Lectins?

Lectins are a protein that binds to sugar. Studies suggest that some lectins can reduce the body’s ability to absorb nutrients. We are unable to digest lectins, as they move through the gut unchanged. Eating too much lectin can damage the gut wall. This causes irritation to the gut and prevents the gut from absorbing nutrients. Some of the highest concentrations of lectins are in healthy foods like legumes, grains and other vegetables. Research shows that cooking, sprouting or fermenting healthy foods high in lectins can reduce the amount of lectin in them.

Why You Should Avoid Lectins

Lectins can be dangerous because of how they bind to carbohydrates like sugar. Certain types of lectins should be avoided due to the many risks they pose including, malnutrition, poisoning, damage to the digestive system, and potential auto-immune response. Here are some of the worst sources of high lectins foods to avoid:

Raw Kidney Beans

Red kidney beans are a good source of plant-based protein but it’s important to boil them before consuming. Eating them raw or undercooked will leave them with high levels of lectin. Cooking them completely reduces the levels of lectin.

Peanuts

Peanut are another legume that is high in lectin. When consumed in large amounts you will have high lectin levels in the body.

Whole Grains

Wheat and whole grains are high in lectin. Raw wheat germ is commonly packaged as a source of fiber. Raw whole grains should be avoided to avoid high lectin levels.

Raw Soybeans

Soybeans are full of lectins and should be avoided raw or toasted. When consumed this way the soybeans are still high in lectin. They should be boiled in order to breakdown the lectin levels.

Raw Potatoes

Potatoes have high in lectin levels, when consumed raw potatoes contain potentially harmful levels of lectin. Potatoes should be boiled and cooked throughly to avoid the high levels of lectin.