|Posted on February 17, 2018 at 7:45 PM|
Some scientists believe lectins are harmful and cause inflammation. An older research links them to autoimmune diseases, including celiac disease, diabetes, and rheumatoid arthritis.
One journal discusses the research associated with wheat germ lectin. It may impact the immune system by increasing inflammation.
Long-term inflammation is linked to many serious medical conditions, including heart disease, cancer, and depression.
Following a lectin-free diet could be a way to lower inflammation in the body. However, more research in humans is needed before the effect can be confirmed.
The researchers also report that lectins may make it easier for bacteria or other toxins to cross the gut barrier. However, they also state that whole grains contain antioxidants, which help fight inflammation. This factor could make up for lectin's potentially harmful effects.
RISKS AND SIDE EFFECTS OF THE LECTIN-FREE DIET
The lectin-free diet is a restrictive plan, which may make it difficult for some people to follow it long-term. The plan also limits or cuts out many nutritious foods, such as whole grains, beans, and certain vegetables.
Research has shown that consuming whole grains can help reduce the risk for heart disease, diabetes, and cancer. Fruits and vegetables also have many associated health benefits. Eating more fruits and vegetables may lower the risk for multiple conditions, including heart and lung diseases. They may also impact cancer risk and help people avoid gaining weight.
A lectin-free diet may be difficult for vegetarians or vegans to follow, since legumes, nuts, seeds, and whole grains provide plant-based protein. Legumes, whole grains, and fruit and vegetable peels also provide dietary fiber. A lectin-free diet could result in constipation if dietary fiber intake decreases.
Also, following a lectin-free diet may be expensive, as the plan recommends specialty milks, pasture-raised meats, and supplements.
FOODS TO EAT
According to research, the following foods are recommended for people trying to limit their lectin intake:
Cooked sweet potatoes
Leafy, green vegetables
Cruciferous vegetables, such as broccoli and Brussels sprouts
Garlic and onion
Olives or extra virgin olive oil
FOODS TO AVOID
According to Research, people should limit the following foods when trying to avoid lectins:
Legumes, such as beans, peas, lentils, and peanuts squash.
Nightshade vegetables, such as eggplant, peppers, potatoes, and tomatoes fruit, although in-season fruit is allowed in moderation.
If grains are consumed, the plan recommends products made from white flour instead of wheat.
Also, we recommend completely avoiding the following foods:
Meat from corn-fed animals
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