Lectins are proteins found in many nutritious foods but typically exist in high quantities in legumes and grains (Link, 2023). Their usual location is the skin and seeds of most plants. Just as animal claws serve as the first line of defense for animals, lectins function to protect plants from consumption by insects and other harmful pests (Needham, 2023). Some healthy foods with high levels of lectins include red kidney beans, soybeans, wheat, peanuts, tomatoes, and potatoes (Rowles, 2023).

Eating food with lectins can cause several problems. The features that lead plants to use lectins as a defense mechanism in nature can also cause problems to the human digestive system. In most cases, foods with lectins tend to resist being broken down when consumed and are likely to resist the body’s digestive acids (Harvard College, 2022). Consuming considerable amounts of them can lead to the gut wall facing damage, which can cause a condition called leaky gut syndrome. It makes the gut very permeable; thus, a leakage of food from the intestines to the blood system may occur. Consequently, it may lead to the spread of inflammation in the body (Link, 2023). Studies have also shown that lectins can prevent the absorption of minerals like calcium and iron into the body (Harvard College, 2022).

Lectins are most dangerous when the food is raw. Therefore, the most effective way of reducing levels of lectins is by cooking, especially in high heat, thus using methods such as boiling. Another tactic is soaking the plant in water for a couple of hours, making the lectins inactive. It is because they are water-soluble, and the water exposure will get rid of them, particularly because they are primarily on the skin of the food. Another method of removing lectins from foods includes removing the outer skin of items like beans and grains alongside seeds from items like tomatoes (Harvard College, 2022). These processes will reduce the levels of lectins and make the foods safe to eat.

References

Harvard College. (2022, January). Lectins. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/lectins/

Link, R. (2023, March 24). Are Lectins Bad for You? Pros & Cons of Lectin Foods. Dr. Axe. https://draxe.com/nutrition/lectins/

Needham, T. (2023, June 18). Lectins – Are Plants Trying to Kill You?. Your Low Carb Hub. https://yourlowcarbhub.com/lectins-are-plants-trying-to-kill-you/

Rowles, A. (2023, February 8). 6 Foods That Are High in Lectins. Healthline. https://www.healthline.com/nutrition/foods-high-in-lectins#TOC_TITLE_HDR_7