Do you have food fears of lectin?

It looks like a new food fear has arrived threatening the gluten-free craze to fall from its perch.  Lectin – most likely not as well-known as gluten, yet – is a carbohydrate-binding protein and is the latest substance found in food to be targeted and popularized as a food constituent to be avoided at all costs.  With no thanks to a New York Times 2017 bestselling book called “The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain”, following a lectin-free diet is now the new trending wave of the latest food fear factor we are supposed to accept and believe. 

The author, Steven Gundry, is a Yale degree cardiologist who touts anyone experiencing cravings, digestive issues, headaches, brain fog, lack of energy, aching joints, morning stiffness, adult acne (who hasn’t had some of these symptoms) and a host of other conditions, believes he has found the root of all our health woes – plants containing lectin.

But is lectin really that bad for us?  And how many of us have even ever heard of this component being in our food? 

What is lectin?

Lectins are a type of protein that can bind to carbohydrates.  In small amounts, lectins may provide several health benefits.  However in larger amounts they could have the possibility of reducing your body’s ability to absorb nutrients.   This is one of the reasons why lectins are sometimes referred to as antinutrients. 

Lectins are found in many different plant- and animal-based foods yet only about 30% of the foods we eat contain significant amounts.  Lectins are believed to have evolved as a natural defense in plants, essentially as a way to protect the plant from attacks by pests and insects.

Lectins are not easily digested so they pass through the stomach and into the gut where they may “stick” to the gut wall.  It is possible if one ate a high amount of lectin it may damage the lining of the gut, potentially causing digestive issues.  For example, eating raw or undercooked or improperly cooked kidney beans can lead to vomiting, diarrhea, and abdominal pain.

People with Crohn’s disease or inflammatory bowel syndrome may be more sensitive to lectin.

Foods containing lectin

Lectin is be found in varying amounts in most plants such as beans, legumes (especially soy), pulses, grains, fruits, and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg), in addition to dairy and eggs.  With that kind of list, what else is there much to eat?

Pulses and grains contain the highest amount of lectin compared with other foods.  But cooking destroys most of the lectin in foods and weakens its ability to bind to cells or cause it to bind to other compounds found in food.

Why the fear over lectin? 

Various food fears always have and always will continue to spring up almost overnight and the food fear of lectin is no exception.  Gundry and other lectin-free promoters believe that foods containing lectin promote inflammation, lead to weight gain, and are toxic to the body.  However, there is very little research on lectin’s effect on the human body.  Mainly because even though there is the possibility of a “high” intake of lectins that could cause harm, that possibility is really quite small. 

For example, uncooked kidney beans which do contain a high amount of lectin, are not eaten raw or uncooked.  Soaking and then cooking kidney beans reduces the lectin content significantly making them a non-threatening food to consume.  In fact, it is very hard to even eat a harmful level of lectin.  As long as food is prepared properly, lectins are not an issue for most people.

Canned beans have very low lectin levels due to the canning process.

Take home message

This new food fear is just one more way for food fear mongers to capitalize on creating doubts in people’s minds over food.  Whether lectin is to be shunned or is just a convenient way to sell books, what is known is there is strong scientific data that supports the health benefits of lectin-containing foods such as pulses, nuts, fruits, and vegetables.  What else is known is that there is very little scientific evidence available on the harmful effects of lectin. 

If anyone was to follow this lectin-free diet by eliminating a good portion of plant-based foods, think of all the wide array of valuable nutrients these foods provide maintaining and supporting our health, we would miss out on.  Following such a diet would eventually over time, result in significant nutrient deficiencies that could have been avoided. 

The Mediterranean diet is a good example of a way of eating high in fresh vegetables, fruit, whole grains, nuts, seeds, and extra virgin olive oil and is generally considered the “gold standard” diet.  In fact, observational studies including over 4 million people who adhere to following a Mediterranean diet have an 8 percent reduction in death for all causes as well as a 10 percent reduction in heart disease.  And it contains plenty of foods containing lectin. 

Bottom line, common sense is best when it comes to eating food.  Any way of eating that promotes eliminating food groups (like fruits and vegetables) is always a red flag.  What we know is when people follow a well-balanced, varied diet filled with foods from all food groups, in conjunction with regular exercise and stress-reducing activities, is when most people achieve their optimal health.