Yes, oats and oatmeal are high in lectins. But don't worry, there are plenty of delicious lectin-free alternatives to oatmeal. You can make porridge with millet, sorghum, teff, and fonio. All these are nutritious ancient grains that are lectin-free and gluten-free, making a comeback.
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.
Cooking destroys most of the lectin in foods and weakens its ability to bind to cells or causes it to bind to other compounds found in food.
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.
Gundry's three superfoods that you should never eat? Surprisingly, some so-called superfoods actually contain lectins, which can harm your health. The top three most common superfoods that you should never eat are Goji berries, Chia seeds and wheatgrass.
Yes, oats and oatmeal are high in lectins.
Whole, unprocessed foods are key, starting with low-lectin vegetables such as greens, carrots and cauliflower, in-season berries, and avocado.
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.
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.
Foods including grains, particularly whole wheat, beans and legumes, nuts, aubergines, tomatoes, potatoes, peppers, dairy products and eggs contain lectins - which doesn't leave an awful lot left to eat.
Teff Bread (Gluten Free, Lectin Free)
Food Sensitivities to Oats/Grains/Gluten
If you have a food sensitivity to either oats or grains/gluten, you may not tolerate oats well. Your body may heighten the immune system response causing low-grade chronic inflammation. In that case, yes, oats are inflammatory.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
Broccoli – Not all vegetables have lectins. Broccoli, cauliflower, and Brussels sprouts are also lectin-free. Asparagus, celery, garlic, and onion are a few others.
Sweet potatoes are a low-glycemic, nutrient-dense, Bulletproof-approved starch. These tubers are high in antioxidants and low in anti-nutrients like lectin.
Background and objectives: Oats contain antioxidant phytochemicals that may help reduce inflammation as well as oxidative stress.
Porridge oats contain a special type of fibre (beta-glucan) which is proven to help nourish and replenish levels of healthy gut bacteria as well as maintain normal levels of cholesterol.
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.
This is because oatmeal is rich in fibre, which keeps you full for longer, so your body loses the ability to signal you to eat more throughout the day. Eating just oatmeal can interfere with your cognitive functions and lessen your alertness and sharpness.
Therefore, almond milk is lectin-free. However, during the blending process, lectins leach into the water, so almond milk made with whole almonds is not completely lectin-free, even if skins are discarded and some of the lectins are removed.
Oatmeal is a good source of dietary fiber which helps in regulating bowel movement and hence prevents constipation.