Before identifying foods with high lectins, it is crucial to know what lectin is? Lectin is a kind of protein that refers to an anti-nutrient because it muddles with certain carbohydrates. Similarly, it has many types where few are safe, and few are riskier. This distinction relies on the proportion of lectins available and the form of carbohydrates it binds with.
However, not all lectins are contagious to health in a similar manner. Various lectins make their way out through the digestive system without being changed. Lectins are found in animals and plants; therefore, these are edible. Usually, these lectins are harmless, although the effect on health due to lectins is avoidable.
Furthermore, if the lectins you consumed remained unchanged by the actions of digestive enzymes, the heat will quickly break them down. The binding abilities of lectins can reduce by heating the lectins sources for about 5 to 10 minutes.
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Why Must Lectins Be Avoided?
It would be best if you avoided lectins as these become dangerous for your health. When it muddles with carbohydrates such as sugar, it becomes hazardous. Because of increasing risks, you must avert lectins. These risks include;
- Poisoning
- The harm to the digestive system
- Malnutrition
- Autoimmune Responses
Poisoning
Few of the lectins’ resources are extremely poisonous such as Castor beans. Lectins like Caster beans bear ricin which a strong lectin poison. So, you should avoid consuming such lectins.
The Harm of the Digestive System
Some lectins are so deadly that they can damage your entire digestive system. These lectins bind with a person’s digestive system walls, turning into problems lethal for health. Similarly, phytohemagglutinin is a lectin that can significantly lead to severe diarrhea, vomiting, and abdominal pain. So for the health of your digestive system, avoid this type of lectin.
Malnutrition
Some specific kinds of lectins reduce the ability of your body to absorb other essential substances. Therefore, lectins contribute significantly to cause malnutrition in you. Moreover, the substances it prevents to absorb in your body are mostly high in nutritional value. Thus, lectins can result in many grave problems in your body, including malnutrition.
Autoimmune Responses
The advocators of lectin-free diets stated that autoimmune responses could observe in people taking lectin in their diet. However, scientifically this claim has not been proven.
Foods with High Lectins
On an average diet, lectins are present in various foods as an essential part. Similarly, many lectins are considered the right course for acquiring critical nutrients. However, it is crucial to identify which lectin can be dangerous if consumed in raw form. Consequently, it will help you to have a healthier life in the future.
A list of six foods has been provided below, addressing the harmful lectins sources, mainly when you eat them in raw form.
- Peanuts
- Soybeans
- Kidney beans
- Legumes
- Whole grains
- Potatoes
Kidney Beans
Kidney beans are a rich source of acquiring plant-based proteins. Similarly, kidney beans are low index glycemic food. However, it is essential to boil them before consumption thoroughly. You can expose yourself to too significant a proportion of phytohemagglutinin if you eat it undercooked. You can significantly decrease its action to an invisible level by thoroughly cooking the raw red kidney beans before eating.
Peanuts
These are another category of legume that contains lectins and of kidney beans like in nature. Therefore, if you eat peanuts uncooked or in large quantities, the lectins of these peanuts can be noticed in your blood. Moreover, it proves that your body will absorb these peanuts lectins.
Whole Grains
Whole grains like raw wheat contain high lectins. A germ present in raw wheat contains around 30mcg wheat lectins/gram. This germ is usually sold as a great source of acquiring fiber. Thereby, to evade lectins, it is suggested not to consume raw whole grains or raw wheat.
Soybeans
Raw soybeans are also belonging to the legume family. However, these are also enriched with lectins. Unlike other legumes often, these raw soybeans are eaten in roasted or toasted form. Although comparatively to boiling, such kind of heating is not so useful for breaking the lectins down. So if you do not want to consume lectins, avoid toasted or raw soybeans to eat.
Raw Potatoes
Potatoes also have more generous proportions of lectins. Eating raw potatoes is not suitable for health, especially the skin. Raw potatoes contain contagious lectins that can harm your health.
Legumes
All legumes contain more significant lectins, so it is recommended not to eat legumes in raw form.
