Are Foods High in Lectin Actually Bad For You?
Perhaps you’ve come across an eating plan that advises you to consume fewer foods high in lectins. Before you begin eliminating them from your diet, here’s some information on lectins, their impact on your health and the foods that contain the highest amounts. What Are Lectins? Lectins are proteins that bind to carb molecules and are found in the majority of plant-based foods. In fact, approximately 30% of our food contains lectins, according to the peer-reviewed journal Alternative Therapies in Health and Medicine. As their primary function, lectins play a role in protecting plants against external pathogens, such as fungi, viruses and other microorganisms. Are Lectins Bad For You? There are many different kinds of lectins and, for the most part, they’re pretty harmless. However, certain lectins are considered toxic or anti-nutritional, which means they interfere with the absorption of nutrients. (I know, it sounds like something you do not want in your body!) Here’s the reason: Active lectins, or lectins in their natural state, can interfere with the digestion process since the body can’t break them down. Therefore, they can mess with the regeneration of cells that protect the lining in the gut which may allow bacteria and toxins to slip through the gut into the bloodstream. As a result, this gut imbalance can cause gastrointestinal issues (think cramping, bloating, possibly leaky gut syndrome). It may also trigger an immune response, leading to inflammation, which is the process at the root of countless diseases. Furthermore, too many lectins can prevent the body from absorbing essential nutrients such as protein and minerals, including iron, calcium, phosphorus and zinc. Why Trendy Diets Want You to Avoid Lectins This explains why some trendy eating plans promote a lectin-free diet. Steven Gundry, MD, the author of The Plant Paradox and creator of the Gundry Diet, claims that avoiding foods with lectin can lead to weight loss, overall wellness and the prevention of chronic diseases. And followers of the Paleo Diet say you should cut foods that contain lectins from your diet altogether. It’s important to note that there is little to no research that backs up the theory that humans shouldn’t eat lectins. A review of the evidence published in the journal Nature states, “In their whole and cooked form, there is currently no strong evidence from human trials to support the claim that lectin-rich foods consistently cause inflammation, intestinal permeability, or nutrient absorption issues in the general population.” The Good News About Lectins All we really know for sure is that eating high-lectin foods in excess can cause GI distress, but this is true for many healthy foods and is unique to each person. Plus, lectins may have some serious healing properties. Researchers, in fact, are studying how plant lectins may be used in treating digestive system cancers, i.e. colon, liver and stomach. And here’s more good news: You can greatly reduce the amount of lectins in your meals by simply not eating lectin-rich foods raw. (In most cases, you wouldn’t want the raw version anyway!) “More importantly, by reducing lectins, you can still continue to eat high-lectin foods which are filled with powerful nutrients that you don’t want to miss out on,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “Remember that almost any food causes sensitivity in some percentage of the population, so you need to weigh the negatives versus the positives when making smart food choices,” says Keri. “Of course, you should eat lectins in minimal amounts if you are particularly sensitive to them.” Here, we list seven foods that contain the highest amounts of lectins, highlight their health benefits and point out how to prevent any potential negative side effects of lectins. 7 Foods High in Lectins and How to Minimize Their Effect Legumes Health Benefits This low-fat, cholesterol-free, plant-based food provides the body with protein, carbs and fiber. It’s also packed with multiple nutrients, including folate, iron, copper, zinc, magnesium and B vitamins. Antioxidant-rich beans and legumes are shown to improve gut health, reduce inflammation, manage blood sugar levels and help the body fight off disease and aging. Lectins Alert Beans and lentils top the list, especially soybeans and raw kidney beans (which contain the lectin phytohemagglutinin). Consuming high amounts can cause nausea, vomiting and/or diarrhea in some people. Luckily, most of us don’t eat these foods raw, but it’s worth noting that you should soak raw beans overnight before eating. Also fermenting, sprouting and/or cooking (even pressure cooking) legumes will turn them into a gut-friendly food. And FYI: Canned beans are already low in lectins since they soak in a liquid. Wheat Health Benefits Fiber-rich whole wheat contains calcium, magnesium, phosphorus, potassium and folate. This can help control blood sugar levels, aid in digestion, lower risk of heart disease and keep you regular. Lectins Alert Raw wheat (such as some forms of unprocessed wheat germ like muesli) is loaded with lectins, so those with an ultra-sensitive GI tract may want to skip the wheat germ. Whole wheat products ( such as pasta, bread and flour) contain fewer lectins since these foods have already been cooked. One study found that lectin levels were “undetectable” in cooked whole wheat pasta. Quinoa Health Benefits Quinoa is gluten-free and a complete plant protein (meaning it contains all nine essential amino acids the body cannot produce on its own). Though technically a seed, quinoa is classified as a whole grain due to a similar method of preparation and nutrient profile. Quinoa is packed with manganese, phosphorus, magnesium and folate and is linked with a lower risk of heart disease. Lectins Alert Quinoa isn’t eaten raw, so any processing (cooking, fermenting, soaking) does the trick in removing or greatly reducing lectins. Eggplant Health Benefits This high-fiber vegetable contains antioxidants, vitamin B6, vitamin C and potassium, making it a heart-healthy food. It’s also rich in antioxidants lutein and zeaxanthin, which are essential for maintaining eye health. Lectins Alert This nightshade contains the compound glycoalkaloid, which has pro-inflammatory properties in some people
Are Sweet Potatoes Healthy?
The nutrition facts, plus how they compare to white potatoes.
3 Important Inflammation Triggers That Aren’t Foods
When we talk about what causes inflammation, we tend to focus on the unhealthy foods that are known to be triggers (and the healthy foods that can help reduce the condition). Diet, after all, is at the core of chronic inflammation, a process that we now know is the root of most chronic diseases. RELATED: A Simple Guide to the Science of Inflammation But what you do and don’t put on your plate each time you sit down for a meal isn’t the only factor that affects inflammation. These other common habits also contribute to the prevalent issue, so start working on them, now. (One at a time is fine…nobody’s perfect!) What Causes Inflammation? 3 Triggers to Watch Out For 1. Chronic Stress Studies have shown that stress (the ongoing, unrelenting kind) compromises the body’s ability to regulate the inflammatory response. This is because the hormone cortisol is involved in the regulation of inflammation, and you probably know it’s also referred to as the “stress hormone,” so when one’s out of whack, so is the other. Stress can also lead to weight gain, and guess what? The second cause of inflammation is… 2. Excess weight This is a bit of a “which came first?” scenario, since inflammation can also lead to weight gain. But carrying a lot of extra fat can be stressful on the body and potentially lead to more inflammation. Studies have suggested different possible mechanisms: overeating may stimulate an immune response that prompts inflammation, for example, and excess fat tissue can secrete inflammatory compounds. RELATED: 10 Smart, Healthy Ways to Lose 10 Pounds 3. Drinking Alcohol Look, we love a margarita on Taco Tuesday, too. But drinking way too much alcohol impairs gut and liver function, which can lead to systemic inflammation. It can also produce toxic byproducts that promote inflammation as it’s broken down in the body. That’s one of many good reasons to simply keep your consumption in check.
7 Delicious Anti-Inflammatory Foods to Eat Daily
Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.
The Inflammatory Foods You Should Really Avoid
If your body were a forest, inflammatory foods would be the sparks that start small fires—which later lead to a slow, destructive burn that destroys the entire system. Okay, that’s a little dramatic, but you get the picture. Inflammation is a scary process that is linked to nearly every chronic disease. While you may know how important it is to fill your diet with anti-inflammatory foods like antioxidant-rich blueberries and colorful spices, it’s equally critical to avoid the foods that can promote inflammation. RELATED: What Are Antioxidants, and Are They Important? These five unhealthy inflammatory foods are a great place to start. Inflammatory Foods to Avoid Canned Soup and Deli Meat Soup can be an incredibly nutrient-rich part of your diet, but the canned kind is often boiling over with excess salt. Too much sodium is linked to high blood pressure, and research has shown an association between sodium, high blood pressure, and inflammation. Make your own delicious soups at home, instead. Or look for low-sodium versions, some of which may be found in the freezer section. Other foods filled with sodium? Cured meats like deli turkey (which also contain other potentially inflammatory compounds like nitrates and AGEs…more on that later) and (sorry) potato chips. Cookies, Cupcakes, and Bread Sugar is an inflammatory nightmare. Studies have found eating sugary foods and beverages increases markers of inflammation in the blood. So, sweets that contain tons of the added white stuff are a bad idea. (You don’t have to give them up entirely, they should just be assigned to the conscious indulgence part of your diet rather than treated like a regular food group.) RELATED: 4 Reasons You Have Sugar Cravings And white flour in general is a bad guy, since its high glycemic index means it essentially turns to sugar in your mouth. Research shows that foods with a high glycemic index can cause a decrease in levels of antioxidants in the blood, meaning you’ll have less defenders against free radicals, the perpetrators of inflammation. Fried Food French fries are sooo good, but unfortunately when foods are deep fried, compounds called advanced glycation end products (AGEs) form, and those are not good for your health. Studies like this one have shown diets that are lower in AGEs are associated with lower inflammation markers. Some fried foods are also fried in partially hydrogenated oils, AKA trans fats, which are major inflammation promoters. Thankfully, many companies stopped using them when the health risks became apparent. Still, watch out for the term on food labels (or just avoid processed foods altogether, which is where they tend to lurk). The Bottom Line on Inflammatory Foods Avoid foods that contain trans fat, high amounts of sodium, added sugar, nitrates, and preservatives to help keep your body inflammation-free and prevent chronic disease. Now, who wants to sip on an Antioxidant Smoothie?
Inflammation Explained: What It Is and How It Affects Your Health
What the heck does the health buzzword actually mean? We dig into the science, and, more importantly, help you understand how to minimize inflammation—via diet and lifestyle changes—to prevent disease.
What Is Moringa, and Is It Really Good For Me?
Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)
