Module 2 – Lectins
You won’t use this information too much this week but next week you will. So, let’s look at what Lectins are and how to minimize their damage.
Do not confuse “lectins” with; leptin, lactose, or pectin. Lectins are proteins that bind to carbohydrates or glycoproteins (proteins that contain carbohydrate chains). Proteins termed lectins have the ability to bind to specific carbohydrate or sugar molecules. They are found in every living organism, including viruses, bacteria, and most foods, to one degree or another, but most of them are harmless……. Except in plants.
You see plants are natural chemists. Since plants can’t move, run, or put up their fists, they have to use their natural chemistry to protect themselves from the animals that might want to make a meal out of them. So the primary defense most plants have against predators like us are lectins.
Turns out, lectins are specifically designed to protect the plants in which they’re found, from those of us who want to mess with them or eat them. And, research seems to prove time and time again that ‘some’ of these plant defense mechanisms – like the lectins found in beans or tomatoes, for example – may be at the root of causing many of our diseases and physiological discomforts like nausea, vomiting, diarrhea, IBS reactions, headaches and inflammation… according to some researchers.
Lectins are like little barnacles or shards of glass attached to the plant proteins, that cut up our blood, the lining of our gut, and our nerves. When they find a good spot to land, they cling to those cells, breaking down their ability to communicate with our immune systems. Then, they literally tear open little holes between the cells that line our intestines – Leaky Gut Syndrome.
Generally, you want to eat less of the plants that contain lectins OR presoak, pressure cook, deseed and peel them as needed for preparation.
The following 15 steps address foods and processes to help reduce lectin problems;
Beans & Legumes
Beans carry more lectins than any other food. Do your best to limit beans, peas, lentils, and other legumes or cook them in a pressure cooker. Also, some legumes hide as nuts – like in peanuts and cashews.
Grains
For the most part, grains are a relatively new food to us. Our hunter-gatherer ancestors didn’t search for grains. Plus, most grains are lectin bombs, as well as gluten-free grain substitutes. It’s best to limit grain intake. If you must, eat white flour over wheat. Also soaking your grains overnight or washing before cooking can remove some of the lectins.
Squash
An easy rule to remember is that any vegetable with seeds is actually considered a fruit. Such is the case with squash, pumpkins, and zucchini. The seeds and peels of these foods are full of lectins. If you eat squash, make sure to toss the peels and seeds aside.
Nightshades
Nightshades are vegetables that include eggplant, any kind of pepper, potatoes, and tomatoes. The peels and the seeds of these plants contain loads of lectins. Make sure to peel and de-seed them or pressure cook or ferment them. All these techniques reduce the amount of lectins.
In-Season Fruit
Again, it’s nature’s candy, so you’ll want to limit the quantity you eat to about 1/2 cup a day. In season fruit is trying to spread its seeds so lectin contents are higher… keep an eye on how you feel before and after eating seeded fruits. Always organic!
Corn and corn-fed ‘free-range’ meats
It doesn’t take much to see why corn is among the worst lectin-filled grains. Just look at the American farm industry. Farmers use corn for the sole purpose of fattening up cattle. And, guess what? Corn has the same effect on us. Not only that, it causes fatty deposits in the muscle. Corn is the most GMO’d food in the world!
So, be ware of ‘free-range’ meats. ‘Free-range’ in many farming cultures means the cattle or chicken are eating corn and, therefore, so are you. Instead, if you can, opt for wild or grass fed or pasture-raised meats.
Casein A1 Milk/Dairy
It may sound like science fiction, but a couple thousand years ago, cows in Northern Europe suffered a genetic mutation (Aliens lol). The result was a lectin-like protein in their milk called casein A1 or A1 protein. Turns out, casein A1 is converted to a protein called “beta-casomorphin”. And this protein can prompt an immune attack on the pancreas of people who consume milk from these cows, or cheeses made from it — Most store-bought milk in your grocery store, even if it’s organic, is A1 milk.
The unmutated cows, found primarily in Southern Europe, produce a safe protein called casein A2. When people think they’re lactose intolerant, they’re generally affected by casein A1 (or microbial enzymes). So, eliminate casein A1 milk from your diet (I know we have a few ladies in the group with lactose issues). Instead, stick to A2 milk (If you can find it), Southern European cow’s milk, goat’s milk, and buffalo milk. Health foods stores are pretty good about carrying these. Also, consider these milks an indulgence, and consume them only in moderate quantities — milk is still a carb and cotains hormones! There is more on this in the forum. *Side note; for some people, consuming A1 casein can completely shut off fat burning/fat loss due to the insulin and inflammatory response.
Eat Cooked tubers
Sweet potatoes, yucca, Tiger nut and taro root are a great source of vitamins and minerals. That’s because their roots have strong absorption abilities and draw water and minerals from the soil for nourishment. They’re also high in fiber that feeds your good gut bugs.
Eat Leafy Greens
Romaine, red & green leaf lettuce, kohlrabi, mesclun, spinach (not too much raw spinach if you have thyroid issues though), endive, butter lettuce, parsley, fennel, and seaweed/sea vegetables are all great, they don’t contain Lectins. They are high in nutrients and incredible for your health. To boot, they are very filling, especially if you drizzle olive or avocado oil on them — don’t forget “On tap oil adn vinegar” in Airdrie and Okotoks – you recieve a discount if you tell them you are my client!
Eat Cruciferous & other great vegetables
Load up on broccoli, cauliflower, and Brussels sprouts. And include these lectin-free veggies in your diet as often as you like: asparagus, garlic, celery, mushrooms, and onion. They are full of fiber and polyphenols. Many people do better lightly cooking their crusciferous veg, rather than eating it raw.
Eat Avocado
Now, avocado is a fruit, but it’s actually okay to eat when ripe because it’s essentially sugar-free! Not to mention, it’s full of good fat and soluble fiber …but try stick to 1/4-1/2 avocado a day because you can give yourself an intolerance and they are high in calories/fat. *Read the post in the forum on how avocado can cause you to overeat, so you have that awareness.
Eat Olives and Extra Virgin Olive Oil
Olive oil is filled with essential vitamins and minerals (also a SIRTfood). For instance, it contains vitamin K, vitamin E, calcium, iron, sodium, and potassium. Furthermore, olive oil contains polyphenols and fatty acids. It’s an all-around superfood. In fact, olive oil can contribute to the reduction of inflammatory activity in those suffering from autoimmune disorders.
Use a pressure cooker (Instant pot)
If you’re cooking with beans, tomatoes, potatoes, and quinoa, the pressure cooker is your best bet for destroying plant lectins. But, using a pressure cooker doesn’t get rid of all lectins – it won’t even touch the lectins in wheat, oats, rye, barley, or spelt.
Peel and De-seed your fruits and veggies
If you’re going to use lectin-rich plant foods, make sure to peel and de-seed them. Often, the most harmful part of a plant is it’s lectin-filled hull, peel, or rind. To reiterate, the peels and the seeds are often where lectins are hiding, so you can significantly cut down on your intake by eliminating that part of the plant.
White over brown
Finally, if in fact you must eat grains, opt for white over brown. So, instead of brown rice, eat white rice, or sprouted rice. If you do want brown rice, you can pressure cook or presoak it. Don’t eat whole grain bread either, instead use sprouted bread or sour dough.
Turns out, though many believe brown rice is healthier than it’s white counterpart, those who eat rice as their staple grain have always stripped the hull off of the rice before they eat it. That’s because the hull contains all the dangerous lectins and inflammatory compounds.
IMPORTANT NOTE;
If you do NOT have auto immune issues like Rhumatoid arthritis, Lupus, Multiple Sclerosis, etc. or systemic inflammation that causes you to be in a constant state of inflammation and pain… then please do not stress too much about Lectins. Just be “aware” and practice good cooking methods and choices around these foods where possible.