Lectins are proteins found in a wide range of plants and their produce. The basic function of lectin is to ensure particles at the molecular level interact with one another, but they can be harmful to human health when consumed recklessly.
In these cases, people are often advised to moderately consume foods that contain lectin in large quantities. Problem is that it is too difficult to stay away from something that is present in many of the foods that humans consume. Lectins exist in almost thirty percent of all human foods. Foods that are high in lectin content: - Soy - Regular dairy - Tubers - Roots - Fruit - Sugar - Nightshade plants - Corn - Grains or pseudo grains - Canola - Eggs - Seeds - Farm animal proteins Further, you should give a wide berth to lots of refined starches such as rice, potato chips, potatoes, milk, cereal, flours from grains, pastry, diet drinks, Splenda, tortillas, agave, sugar, maltodextrin, bread and etc. if you don’t want to consume lectin. For fruits and vegetables avoid peas, seeded and unpeeled tomatoes, seeded and unpeeled cucumbers, chickpeas, soy, tofu, sugar snap peas, peas, edamame, melons, bell peppers, goji berries, squashes, seeded chili peppers, ripe bananas, lentils and virtually all fruits. A number of nuts such as sunflower, chia, sunflower, peanuts, and cashews are off-limits if you are trying to avoid lectin. You could ditch regular dairy and all grain or soy-fed fish, lamb, beef, pork, lamb, and shellfish. Try very much to avoid the products of the fruits, vegetables, grains, and nuts enumerated above – that is if you want to be on the safe side. Why Lectins are Detrimental to the Health It’s been discovered that humans don’t possess the right enzymes to digest lectins. Therefore, lectins pass through the stomach without digestion, and when they reach the intestines, they often attach to the gut’s lining. In a study on rodents, the lectins navigated through the stomach and attached to the small intestines. While there, they temporarily made the walls of the stomach thicker and hampered their ability to absorb other nutrients. In fact, they went to the extent of altering the length and function of the digestive tract. However, all these effects were reversed when lectin was dropped from the diet. To their credit, they can enhance the growth of the pancreas and help in the release of digestive enzymes. But the same nutrients can also hamper the ability of the body to sustain and maintain its own cells. Therefore, all the help they render is countervailed and far exceeded by the harm they cause. They gradually cause digestive problems, and can induce pain in the abdomen as well as cause diarrhea and vomiting. More worryingly, too many dietary lectins cause a leaky gut. The gut wall can be damaged if lectins attach to it, and the tiny hairs which line the mucosa damage and lose their ability to extract nutrients from food. The substances can also target the body’s antibodies, and in response, the immune system attacks the cells, triggering autoimmune diseases. Therefore, it is always good to go for food with no lectin at all or with a negligible amount. It is difficult, though, now that most of the foods humans are accustomed to richly pack lectins. However, and thankfully, there are several methods to remove or reduce lectins. How to Reduce or Neutralize Lectins Sprouting It’s been discovered that sprouting grains, seeds, or beans significantly reduces their lectin content. The more the sprouting period, the more lectins are reduced or neutralized. The reason why sprouting reduces or neutralizes sprouting is because most of the lectins reside in the seed coat and as the seed germinates, the coat is metabolized, hence eliminating the lectins. Soaking before cooking The long soaking, rinsing, and boiling processes in the preparation of lectins leads to lectin reduction. All you need to do is soak the legumes and beans overnight, change the water as often as you can, drain and rinse the beans again before embarking on cooking them. Fermentation Fermentation of foods that might contain lectins permits beneficial bacteria to work on, digest, and convert the lectin. It is worth noting, however, that not all lectins can be totally destroyed by the methods. Some of them are very stubborn and can persist despite the length of the treatment. Some physicians advise that the best way is to completely shift to a paleo-style diet where your carbs come from veggies and fruits rather than beans and grains. Check out The Telegraph to learn more about lectin proteins.
2 Comments
9/27/2018 01:28:37 am
This article is very useful, thank you for sharing. And allow me to share articles too, it's about health and treatment. God willing
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12/1/2018 12:51:36 am
informasi yang sangat mantap surantap ditunggu informasi menarik lainnya gan !!
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