Quinoa is a pseudo-grain often used as a gluten-free substitute to wheat, but it is loaded with lectins that is unfriendly to the digestive tract, immune system, or weight.
If you must have quinoa its best to first soak it and then ferment it before cooking in an effort to reduce its potential toxic effects of lactins.
Brinjal, Potatoes, Bell peppers, Goji berry and Tomatoes:
All these from family of nightshades have very high lectin content and therefore not healthy for your gut and joints.
Corn
Corn too has a very high lectin content, apart from it being genetically modified , both these make it highly inflammatory. corn is most common food additives used as corn syrup, cornstarch, cornflakes and other breakfast cereals, corn chips!
Legumes and beans
Beans, peas, soybeans, lentils, and other legumes (also known as pulses) have the highest lectin content of any food group.
that’s why they are also known for their ability to cause gas, bloating, and indigestion, however soaking them overnight and pressure cooking them well will reduce their lectin content substantially.
therefore for all vegetarians eating these must practice overnight soaking and cooking them well before consuming to avoid these ill effects.
Dairy
Dairy products made from the milk and even those that are grass-fed contain the lectin-like protein casein.
Ways to decrease lectins in foods include:
- Peeling and deseeding fruits and vegetables, as the skin or hull and seeds tend to contain the highest amounts.
- Sprouting seeds, grains and beans will deactivate lectins.
- Fermenting will also effectively reduce harmful lectins. All vegetables can be fermented, thereby boosting their health benefits.
- Using a pressure cooker and boiling at high flame. Plant lectins are most effectively neutralised when cooked in a pressure cooker, so this handy kitchen gadget may be a worthwhile investment. Avoid slow cookers, as they will actually increase lectin content due to the low temperature used.
Foods to eat:
Those on lectin free diet can eat following foods:
- pasture-raised meats
- A2 milk
- cooked sweet potatoes
- leafy, green vegetables
- cruciferous vegetables, such as broccoli and Brussels sprouts
- asparagus
- garlic and onion
- celery
- mushrooms
- avocado
- olives or extra virgin olive oil
To sum is up, lectins have the potential to increase inflammation and make your autoimmune condition worse , however complete avoidance is neither possible nor ideal ! key is to identify the worst culprits, remove them, and ensure that food prepared and cooked properly to make them safer to eat.
Dr Kalpana Shekhawat-M.D.
Functional Medicine Specialist.