Move over gluten, lectin is the new dietary bad guy. However, there is much evidence supporting the benefits of eating plant foods, including plants like legumes that contain lectins.
Lectin, a plant protein, is also referred to as an “anti-nutrient” because it can block the absorption of other nutrients. If we overeat or improperly prepare them, lectins do have the potential to cause nutritional deficiencies, digestive problems, allergies, and can damage the walls of the intestines. But the healthiest people and cultures have included lectin-containing foods in their diet for thousands of years, without suffering any of these health issues. Research is even showing some types of lectin may be beneficial in fighting diseases like cancer.
Lectins are found in many plants. To name just a few: Tomatoes, potatoes, carrots, zucchini, and are especially concentrated in legumes and grains. The amount and type of lectin (there are many kinds) will vary significantly in plants and plant families.
All plants contain several protective properties like anti-nutrients. This is nature’s design to protect the plant from insects, diseases and being overeaten to extinction. This includes plants like broccoli, cauliflower, spinach, lettuce and other leafy greens, rice, peas, tomatoes, nuts and seeds, green tea… the list is endless. Moderation (eating small amounts) and properly preparing certain plant foods is what we need to practice – not omitting these foods.
Much of the research done on lectins has been with animals or in-vitro (test tube). Furthermore, many studies have only looked at individual lectins themselves, but not the “whole” food that contains them. Therefore, we don’t know if other nutrients within a whole food may somehow buffer or alter the effects of certain properties like lectin (or even gluten).
It is misleading and inaccurate to attribute any health problem to a single isolated property in one food (like lectin or gluten). Focusing on one “part” and ignoring the “whole” is taking that one substance out of context from the whole food.
More research is necessary before a lectin-free diet can be recommended for everyone. This dietary advice seems more a popular trend than a sensible practice.
Eve Lees is a Certified Nutrition Coach, a Health Writer & Speaker, and a former Personal Trainer with over 30 years’ experience in the health/fitness industry. www.artnews-healthnews.com
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.