Recently, there has been increasing discussion about the harm of red meat, while foods such as whole grain bread, fresh vegetables, and unrefined rice are coming to the forefront. However, these products contain antinutrients — substances that hinder the full absorption of beneficial components of food. For example, lectins are among these antinutrients. How can we minimize their negative impact on the body? This was explained by nutritionist Natalia Denisova.
When the diet is predominantly plant-based, the benefits become obvious: high levels of fiber, plant fats, ascorbic acid, and beta-carotene. However, plant foods also contain antinutrients — compounds that hinder the full absorption of beneficial substances, or nutrients. One such substance is lectins. Some proponents of healthy eating attribute terrible consequences to these invisible enemies, which are abundant in foods we consider healthy (such as fresh vegetables, unrefined rice, and whole grain bread) — from general fatigue and weight gain to weakened immune systems and tumor promotion. But is this really the case?
Lectins are a group of proteins found in certain plant foods that can bind to carbohydrates on the surface of cells, causing their agglutination — “sticking together.” These proteins did not arise by chance: they help plants protect themselves from being eaten by insects, animals, and humans. Once in the body, lectins interfere with the absorption of minerals and disrupt intercellular communication. Our digestive enzymes cannot always cope with them. By the way, gluten is one form of lectin. For a long time, only botanists and doctors knew about lectins until the sensational book by Dr. Steven Gundry, "The Plant Paradox: The Hidden Dangers in 'Healthy' Foods," was published, in which he questioned the unquestionable benefits of foods considered healthy. Gundry claims that lectins, when entering the human body through food, negatively affect digestion, hinder the absorption of vitamins and minerals, increase intestinal permeability, enter the bloodstream, and damage red blood cells.
Thus, lectins are considered pro-inflammatory substances, and regular consumption of them can cause and maintain chronic inflammation in the body, as well as provoke allergic reactions and the development of autoimmune diseases.
Which Foods Contain the Most Lectins?
Legumes, whole grains, nuts, seeds, corn, nightshades (potatoes, tomatoes, eggplants, bell peppers, and hot peppers), dairy products, and seafood are champions in lectin content. However, the highest amount of lectins is found in wheat flour, and paradoxically, in whole grain flour, which has long been considered the healthiest, as it contains the toxic WGA (wheat germ agglutinin). Our body perceives this lectin as a pathogen, and the immune system begins to fight it by producing antibodies.
How to Neutralize Lectins?
It is not necessary to give up bean soups or eggplant caviar to maintain health. There are simple methods to significantly reduce the amount of lectins in foods.
Peas, chickpeas, beans, and grains should be soaked in cold water for 8–12 hours before cooking. Soaking also reduces cooking time and decreases symptoms of bloating when consuming legumes. Additionally, it is advisable to soak seeds and nuts (especially peanuts and cashews). This helps them better eliminate lectins and improves absorption.
In tomatoes, peppers, and eggplants, lectins are mainly found in the seeds. Therefore, before cooking, it is sufficient to remove the core with the seeds. Cooking also helps: we cook eggplants, while peppers and tomatoes are better roasted before adding to salads. However, there are a number of diseases for which nightshades should be completely excluded from the diet. These include celiac disease (gluten intolerance) and autoimmune diseases (such as rheumatoid arthritis, psoriasis, etc.).
The main advice is to pay attention to your condition after consuming foods high in lectins. If you notice even minor digestive disturbances, fatigue, or worsening skin condition, it is worth trying to temporarily exclude this product from your diet and observe the body's reaction.
