Yes, oats and oatmeal are high in lectins.
Similarly, oats contain lectins — a protein produced by plants when defending themselves from being eaten. Lectins are considered anti-nutrients as they bind to cells easily, causing GI-related issues like bloating and gas.
Which foods are high in lectins? Lectin-containing foods include nightshades, like tomatoes and potatoes; vegetables with seeds, like squash and cucumbers; grains including wheat, rice, and oats; and legumes, including non-pressure-cooked beans, split peas, and lentils.
Oatmeal has a higher lectin content than other foods and typically contains gluten and a few antinutrients. Oatmeal also contains a lot of starch and carbohydrates, which can cause an increase in blood sugar and weight gain. As a result, it can't be a healthy option for a ketogenic, carb-free, or lectin-free diet.
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.
There are three ancient grains that are lectin-free and gluten free: Sorghum, Millet, and Teff. These crops are common food staples for people in Africa and Asia.
The latter protein is particularly abundant since it represents about 75% of the total nectar protein. Honey produced by bees foraging on flowering leek plants still contains biologically active lectin and alliinase.
Seeds: Lectins are contained in the seeds and skins of fruits and vegetables, so avoid pumpkin, sunflower, and chia seeds. Cow's Milk: As a reminder from chapter 2, almost all products from cow's milk contain a lectin-like protein called casein A-1, so avoid ice cream, yogurt (even Greek yogurt), and cheese.
Lectins everywhere
“Overall, the lectins found in zucchini, carrots, rhubarb, beets, mushrooms, asparagus, turnips, cucumbers, pumpkin, sweet peppers, and radishes, whether cooked or consumed raw, do not appear to cause significant GI problems,” assures Gomer.
One of the predominant proteins in the pulp of ripe bananas (Musa acuminata L.) and plantains (Musa spp.) has been identified as a lectin.
While bananas do contain lectins, they are not considered to be a major source of lectins. Bananas are a good source of dietary fiber, vitamins, and minerals. They are also low in calories and fat. Lectin is a protein that is found in the pulp of ripe bananas and plantains.
If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.
Oatmeal has anti-Inflammatory properties.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.
Regardless of the type, shape or size, all porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
Casein, one of the proteins found in cow's milk, is high in lectins. Specifically, casein A1 which is a type of casein. Even if you buy organic, you won't escape the casein.
You will find lectin in milk, fruit, nuts, whole grains, beans, peas, and tomatoes.
Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).
Lectins are found in almost all foods. These proteins bind to carbohydrate molecules (such as sugars) and have a variety of important functions in plants, animals and humans. There are many types of lectins, and a few are toxic at high levels, according to the U.S. Food and Drug Administration.
Lectins are found in all foods, but wheat and other whole grains have the highest concentrations. The current belief is that whole grain bread is good because it contains fibre, minerals and B vitamins, but when you eat grains and seeds intact, you are eating the outer shell of the grain that holds all the lectins!
The lowest lectin content options are asparagus, garlic, celery, mushrooms and onions. Cooked root vegetables like sweet potatoes, yucca and taro, along with leafy greens, cruciferous vegetables, avocados, olives and olive oil are all examples of healthy foods that do contain some lectins.