DON'T Eat These Lectin-Rich Foods Raw!

Take-away message

It is important to know that lectins are most potent when they are in their raw state. But foods high in lectins (legumes and whole grains) are rarely consumed raw. Just as the amount of lectins matters, the type of lectins also plays a role in causing negative effects on the human body. Phytohaemagglutinin, a type of lectin found in kidney beans, can cause red blood cells to clump together. Other severe side effects include nausea, vomiting, stomach upset, and diarrhea. What's more, those with underlying digestive problems, such as irritable bowel syndrome, may be more subjective to lectin-containing foods even after soaking and cooking thoroughly. In that case, consider consuming less of the food that causes physical discomfort. But lectin-containing foods are also significant sources of macronutrients and micronutrients with many health-promoting effects. Therefore, it is recommended to soak and thoroughly cook lectin-containing foods before consuming them instead of excluding all the foods from your diet.

References

• Lectins by Harvard T.H. Chan School of Public Health
• Lectins: Production and Practical Applications by Lam & Ng

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