Hemagglutinins, another name for lectins, are a class of protein that is present in many different kinds of organisms, but is most prevalent in plants. Foods containing lectins have significant health benefits, despite the fact the role of lectins in the body is controversial and some researchers believe they may have negative health impacts like leaky gut and autoimmune disorders.

Continue reading to find out more about lectins, their function in the body, which forms to stay away from, and safe consumption advice.

Describe Lectins

According to Alex Foxman, M.D., the medical director of Achieve Health and Weight Loss and a board-certified internist, lectins are proteins that attach to carbohydrates. Although lectins are present in most plants, certain foods, such as tomatoes and beans, have more of them than others, according to him.

Plants use lectins for a variety of purposes, including defense against diseases and pests, germination of seeds, and cell recognition and communication.

According to Kim Kulp, a licensed dietitian, nutritionist, and expert in gut health nutrition who owns the Gut Health Connection in California, lectins in humans can interfere with nutritional absorption and resist digestion.

“Some lectins, such as phytohaemagglutinin (present in raw or undercooked kidney beans), can cause severe symptoms such as nausea, vomiting, diarrhea and red blood cell clumping,” says Dr. Foxman.

Consuming foods high in lectins is uncommon, according to Brittany Werner, a registered dietitian nutritionist with the nutrition coaching program Working Against Gravity. Lectins are most effective when consumed raw, as demonstrated by the case of kidney beans and potatoes, however foods high in lectins are often not consumed uncooked.

Do Lectins Cause Problems?

Thankfully, Pratima Dibba, M.D., a board-certified gastroenterologist at Medical Offices of Manhattan in New York City, says it’s simple to prevent lectin side effects. For instance, reducing the lectin content of foods like whole grains by boiling, steaming, or soaking them reduces their likelihood of causing damage.

According to Werner, there are numerous health advantages to eating foods high in lectin. According to her, certain lectins, for instance, have antioxidant properties that shield cells from harm from unstable molecules called free radicals that are found inside of cells.

According to Werner, foods high in lecitin, such as whole grains, beans, and nuts, are also linked to lower incidence of cardiovascular disease and Type 2 diabetes. Numerous lectin-containing foods, such as potatoes and tomatoes, are also excellent providers of fiber, minerals, protein, B vitamins, and healthy fats.

According to Werner, the health advantages of these foods outweigh any potential risks when prepared correctly.

Do You Think Lectins Are Bad?

According to Maria Tointon, proprietor of Veg Out With Maria and a registered dietitian nutritionist with headquarters in Honolulu, Hawaii, “lectins aren’t our enemy.” Tointon advises taking into account the general health advantages of lectin-containing foods before removing them from your diet. Legumes and whole grains, for instance, lower the risk of inflammation, cancer, and coronary heart disease.

According to Dr. Foxman, “there isn’t any solid proof that everyone benefits from avoiding lectins.” But he says that because lectins can irritate the digestive tract, people with autoimmune diseases, food allergies, or intolerances might want to limit their intake.

Foods High in Lectins

According to Dr. Foxman, “most lectins can be reduced or deactivated by soaking, sprouting, fermenting, or cooking foods with water and heat.” Rather than shunning everything that contains lectins, he suggests properly preparing them before consuming them.

Due to the high lectin content of these foods, it is especially crucial to avoid eating them uncooked.

Raw beans

Tointon advises against eating undercooked or raw beans. The phytohaemagglutinin (PHA) found in raw beans, such as red kidney beans and soybeans, can induce severe vomiting, diarrhea, and nausea, according to the U.S. Food and Drug Administration (FDA). While canned beans are acceptable to eat, to prevent these negative effects, raw beans should be soaked for five hours, rinsed, and then cooked for thirty minutes.

Almonds

Dr. Foxman states that peanuts include peanut agglutinin (PNA), a lectin that has the ability to pass through the intestinal barrier and enter the bloodstream. He continues, saying that PNA may cause allergic reactions and have an impact on platelet and blood vessel function. 98% to 100% of the lectin content in peanuts is destroyed when they are boiled, roasted, or microwaved[1].

Nuts

Anacardic acid and cardol, which are found in cashews, might irritate some people’s skin and trigger allergic responses, according to Dr. Foxman. Additionally, they contain phytic acid, an anti-nutrient (a substance that hinders the absorption of nutrients) that may have an impact on the uptake of minerals like zinc, calcium, and iron. Before consuming, cashews should be cooked or roasted after soaking for at least six hours.

Complete Grains

In their unprocessed state, whole grains—especially wheat—are rich in lectins. Additionally, according to Dr. Foxman, they contain phytic acid, which may lessen the absorption of some minerals. Whole grains’ lectin concentration can be reduced by soaking, sprouting, or pressure-cooking or boiling them before consuming them.

Nightshade Produce

lectin-rich nightshades include vegetables including eggplants, tomatoes, peppers, and white potatoes. According to some research, nightshade vegetables may make symptoms worse for people who have gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). This is probably because these vegetables contain glycoalkaloid, a naturally occurring plant compound that can be harmful to people’s health.

Peel potatoes before boiling them, and stay away from consuming nightshades uncooked to prevent adverse effects.

The Final Word

According to Dr. Dibba, there’s not much data to support the idea that lectin-containing foods should be avoided. Furthermore, she notes that there are more known health advantages of lectin-containing foods than disadvantages.

According to Tointon, people who do not have a recognized dietary sensitivity, allergy, or intolerance do not need to stay away from lectins. “Just make sure you eat a variety of plant foods in your diet and don’t overindulge in any one food,” she continues.

Tointen suggests consulting with a certified dietitian to assess your food holistically and identify any possible underlying issues if you’re having uncomfortable digestive symptoms.

Topics #Five foods #Lectins