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.
Using test tubes, the process recently uncovered that while there is no gluten lectin in white rice, there is in fact a gluten-like lectin in white rice. For reference, wheat germ agglutinin (commonly referred to as gluten) has been shown to disrupt metabolic processes and regular gut function.
In his book, Dr. Gundry calls lectin (which is not to be confused with the phospholipid lecithin) a "highly toxic, plant-based protein" that can lead to autoimmune disorders, diabetes and weight gain. It's common in fruits, vegetables, nuts, beans, dairy and ... you guessed it, rice.
The lectin content of whole grains, such as brown rice and wild rice, may be higher than that of processed grains. Furthermore, white rice does not contain lectins; you can boil and ferment grains to get rid of them.
The nutrients in brown rice encourage the growth and activity of healthy gut bacteria. Red and black rice are also good options for the gut and, luckily, are becoming more available in some supermarkets. Wherever possible, opt for brown rice over white rice and get the benefits from this healthy wholegrain.
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.
According to Dr. Gundry, author of The Plant Paradox, white basmati rice has fewer lectins than other varieties. He also states cooking white basmati rice in a pressure cooker (an Instant Pot is a type of pressure cooker) can reduce the remaining lectins by up to 50%.
The good news is, boiling lectin-containing foods deactivates the lectins, thereby removing the anti-nutrient property from them. The kicker is, they must be properly boiled or cooked, lest some of the lectins remain.
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.
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. An example is dried beans.
Whole, unprocessed foods are key, starting with low-lectin vegetables such as greens, carrots and cauliflower, in-season berries, and avocado.
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
Sprouts are easier on our gut than grains: some of the lectins and foods that cause leaky gut include wheat, rice, spelt and soy. They contain large amounts of anti-nutrients or nutrient blockers called phytates and lectins.
What are the 3 foods to never eat? Three foods that Dr. Gundry recommends you never eat are whole grains (including bread, cereals, and grain-fed animal meat), sugary and sweetened food and beverages, and undercooked legumes such as raw red kidney beans, which contain high levels of lectin, phytohemagglutinin.
Sweet potatoes are a low-glycemic, nutrient-dense, Bulletproof-approved starch. These tubers are high in antioxidants and low in anti-nutrients like lectin.
In fact, the standard lectin-rich feed (containing corn, soy, wheat, etc) fed to your chickens also remains in the meat and eggs that come from those chickens.
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.
Chickpea is a protein rich edible legume with several bioactive compounds that includes lectin as well.
Teff Bread (Gluten Free, Lectin Free)
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.
Contrary to what some people have heard, blueberries do not contain lectins. There's a catch though: blueberries are highly seasonal, and are best consumed fresh and local. Berries that come from overseas (like Chile and Peru) were almost certainly picked underripe, which means they could contain lectins.
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).