Lectins: what foods contain, food table

Lectins are proteins found in various forms of life. In moderation, the substance is beneficial. Lectins in foods can be harmful by reducing the body's ability to absorb important nutrients.

Protein is found primarily in legumes and nuts

Lectins - what are they and where are they contained

Plant proteins have several names. Lectins are often referred to as sticky or glucose-binding proteins. The term characterizes the properties of a substance. Lectins have the ability to bind sugar molecules on the cell surface. This property can provoke negative reactions from the functioning of the body.

Some experts refer to lectins as anti-nutrients. It is believed that they have evolved as a natural defense for many plants. Thus, lectins function as toxins that protect plants from being consumed by pathogenic microorganisms.

When ingested with food, sticky proteins cannot be digested properly. This provokes appropriate responses from the immune system and causes cell death. Lectins negatively affect the digestion as well as the absorption of nutrients. Substances are distinguished by pronounced binding properties.

Lectins come in several varieties. They differentiate based on the type of sugar binding. Some lectins are considered toxic. Sticky proteins can cause inflammation and food poisoning. Substances are resistant to digestive juices and enzymes. Sometimes lectins cross the intestinal barrier by entering other organs. They are more dangerous than gluten.

Lectins are found in both plant and animal products. A significant concentration of the substance is observed only in 30% of food. The main sources of protein are:

• legumes;
• cereals;
• vegetables (nightshade).

The benefits and harms of lectins

The effect of substances on the body has not been sufficiently studied. The intake of lectins in small quantities has a positive effect on the immune system and the vital activity of cellular elements. The anti-cancer properties of the protein have been revealed.

A significant concentration of lectins has a damaging effect on the intestinal walls, which is manifested by the following symptoms:

• vomiting;
• diarrhea.

The resulting irritation prevents the absorption of essential nutrients. Natural pesticide poisons have an adverse effect on the body:

• provoke inflammatory reactions;
• cause disturbances in the functioning of the immune, nervous, cardiovascular, endocrine systems.

Protein molecules stick to the intestinal villi. Damage to the mucous membrane is accompanied by an inadequate supply of nutrients that are present in food.The number of beneficial microorganisms is reduced. Reproduction of toxic agents is observed.

Lectins cause microperforation of the intestinal wall. The penetration of protein and undigested food particles into the bloodstream provokes pain and inflammation. Substances disrupt the functioning of internal organs, causing autoimmune diseases.

Lectins in their structure resemble the cells of the human body. That is why the immune system attacks not only specific proteins, but also its own cellular elements. Among the autoimmune pathologies caused by lectins are celiac disease, multiple sclerosis.

What foods are the source of lectin

The amount of protein in plant and animal foods is ambiguous. The list of foods with a high concentration of lectin includes the following names:

1. Beans (red). It is one of the sources of protein and carbohydrates with a low glycemic index. With the use of beans, a gradual increase in blood glucose is observed. The product contains folic acid, iron, potassium and vitamin K. Legumes are distinguished by the presence of insoluble fiber, which has a beneficial effect on the intestines and helps to reduce weight. Insufficient heat treatment causes nausea, vomiting and diarrhea.
   
   

   Harm to Expect When Using Raw Beans
2. Soya beans... The product contains high quality vegetable proteins. This is why soybeans are important for vegetarians. These include phosphorus, molybdenum. Prevention of malignant tumors and osteoporosis is due to the presence of isoflavones. The inclusion of soybeans in the menu on a regular basis helps to lower cholesterol levels, which prevents the development of obesity and diabetes.
   
   

   Soy contains high amounts of lectin
3. Wheat... It is the main food consumed by up to 35% of people in the world. Refined wheat products are characterized by a high glycemic index and practically do not contain any nutrients. This property is often provoked by a sharp increase in blood glucose levels. Whole wheat is good for the intestines, which has a significant amount of fiber in its composition. The product includes copper, selenium, folic acid, antioxidants.
   
   

   Wheat contains dangerous lectins
4. Peanut... Nuts are a source of energy due to the presence of polyunsaturated fats. Among the useful vitamins are biotin, thiamine, tocopherol. Peanuts are rich in antioxidants that can help minimize the risk of heart disease.
   
   

   Peanut lectins do not degrade when heated
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5. Tomatoes... Vegetables contain vitamins C, K1, folic acid, antioxidants and fiber.
   
   

   Tomatoes are not included in the diet for inflammatory processes in the body
6. Potatoes. Experts recommend using the tubers with the peel. The product is a source of potassium, folate, antioxidants and ascorbic acid.
   
   

   Eating Potatoes Reduces the Risk of Alzheimer's and Type 2 Diabetes
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Foods low in lectins

The following foods are called without lectins and with a small amount of dangerous protein:

• mushrooms;
• cabbage;
• leafy greens;
• pumpkin and zucchini;
• citrus;
• avocado;
• carrot;
• pineapples;
• cherries;
• asparagus;
• oil (olive and butter).

Lectin content table

Substances are synthesized by plants for protective purposes. The presence of lectins in foods is one of the causes of disorders in the functioning of the gastrointestinal tract.

How to neutralize lectins

There are basic ways to help reduce protein concentration. This allows you to keep food safe when consumed.

To reduce the amount of lectins in foods that are poisons, you need to subject food with their content to prolonged heat treatment. High temperature is essential.

Fermentation also helps lower protein levels. The term refers to the process of exposure to enzymes of a particular product. The result is manifested in fermentation and production of probiotics, useful vitamins. Enzymatic foods include soy sauce.

Neutralization of lectins is achieved through the use of sprouting. For example, you can add soy sprouts to salads or meat dishes.

Guidelines for eating foods high in lectins

The body should be protected from damage by dangerous proteins. With high sensitivity, you can limit the consumption of foods high in lectins. Observation of the reaction from the digestive system is essential.

Before eating products with a significant indicator of pesticide poisons, they should be soaked or heat treated at high temperatures. Fermentation and germination also reduce the concentration of lectins.

Soak for several hours before cooking:

• seeds;
• cereals;
• nuts;
• grains.

To reduce the amount of antinutrients, you can germinate:

• grains;
• beans;
• seeds;
• nuts.

Useful Tips

The lectin content of foods varies considerably. Nutritionists recommend diversifying your meals. To maintain well-being and gastrointestinal health, the following foods should be preferred:

• cucumbers;
• sauerkraut;
• kefir.

You can support the digestive system with prebiotics and probiotics.

Conclusion

Lectins in foods can provoke various disorders of the immune and digestive systems. Antinutrients have certain properties that negatively affect health and overall well-being.