Should I be avoiding LECTINS?
When it comes to bad press, lectins have had a mouthful. But are these compounds – found in everything from beans to berries – the nutritional nightmare they’re made out to be?
If you’ve spent any time in the dodgy nutritional advice aisle of Instagram recently, you might have encountered the lectin-free diet. A common compound demonised by American cardiologist Dr Steven Gundry and eschewed by celebs like Kelly
Clarkson and Gwyneth Paltrow, the humble lectin has seen its fair share of criticism. But is it really worth slashing them from your diet? In a word, no – and here’s why.
First, what is a lectin? Lectins are a type of protein that bind to specific carbohydrates found on the surfaces of cells. They’re found in varying amounts in many plant-based foods, including red kidney beans, chickpeas, grains and most fruit and veg, including berries, carrots, potatoes, tomatoes, peppers and aubergines. They can also be found in nuts and some herbs and spices such as peppermint, parsley and nutmeg. Yep, a whole lot.
In his 2017 book The Plant Paradox (£20, Harper Wave), Dr Gundry claims that lectins can lead to weight gain, inflammation, diabetes, digestive issues and even neurological diseases. Part of his reasoning is lectins’ rep as ‘anti-nutrients’ – so termed as they can interact with the absorption of minerals, such as calcium, iron, phosphorous and zinc, by binding to cells lining the intestines. But don’t panic; it’s difficult to eat a harmful amount of lectins, as long as food is prepared properly (see the box, right, for tips), while most people can tolerate lectins at low levels. High amounts, which can be toxic, are found in raw whole grains and legumes (no one’s top choice), but boiling and cooking at high temperatures eliminates the lectin content and any anti-nutrient effects.
Yes, some studies have shown that lectins may bind to the walls of the intestines and interfere with digestion. Others have shown a link between lectins and the development of rheumatoid arthritis. But before you cancel your Oddbox, know that robust studies involving humans are lacking, and there’s even some research to suggest that lectins may be beneficial for the gut. What’s more, a 2016 review published in the journal Current Protein & Peptide Science suggested that lectins found in mushrooms may have a promising role in the treatment of cancer.
The upshot? Despite scary headlines, there’s plenty of evidence to support the benefits of including a variety of fruit, vegetables, beans, pulses and nuts in your diet, which far outweigh any concerns about lectins. Cutting these out is unnecessary, unless you’ve been diagnosed with a specific allergy. All are great sources of antioxidants, vitamins and minerals, as well as fibre – key to improving the diversity of your gut microbiota, relieving constipation, helping lower blood pressure and total cholesterol levels and keeping your heart healthy.
What’s more, following a lectin-free diet can put you at risk of vitamin and mineral deficiencies, such as vitamin C, potassium, magnesium and iron, as well as a lack of energy. Meanwhile, any restrictive diet – the kind that involves cutting out whole food groups – can distort your relationship with food. Remember, food is to be enjoyed, not feared, and if you do have any concerns about your diet, it’s important to speak to a dietitian who can advise you best. In short: Science: 1 – Instagram: 0.