adrianpasdara: Lectins and Their Harmful Effects on the Body

: Many Beans, Especially Kidney Beans, Are High in Lectins - he-boden

Mood disorders, joint pain, and obesity-related illnesses are on the rise. Could a protein that is commonly found in our foods be the culprit?

What Are Lectins?

Lectins are proteins found in most plants and animals. They are found in higher concentrations in certain plants, like the nightshade varieties (e.g., potatoes, peppers, tomatoes), wheat, and beans (1).

Lectins are a plant's defense system against predators, namely animals and humans. They tend to have a toxic effect, and may be resistant to heat and digestive enzymes. Lectins bind to cells in the intestines, remove the mucous lining and shorten the villi. Villi are small, hairlike projections in the small intestine that play an important role in digestion. As a result, the body's ability to absorb nutrients is interrupted and healthy bacteria are destroyed.

Toxins, including lectins, may leak through this damaged intestinal lining, and travel to the bloodstream and other organs. This condition, often referred to as "leaky gut", is associated with many illnesses from acne to AIDS.

Mood Disorders

Irritable Bowel Syndrome (IBS) is a condition that can be the result of a leaky gut. People with IBS may have a variety of symptoms, including bloating, abdominal pain, constipation, and diarrhea. It has often been associated with mood disorders, such as anxiety, depression, and chronic fatigue syndrome. The mucous lining of the gut is regulated mainly by the vagus nerve, and is connected with areas of the brain that control mood. Healing of the gut lining with the use of probiotics has been shown to improve such conditions.

Rheumatoid Arthritis

Inflammation of the gut usually results in inflammation of the joints. Lectins interact with certain cells and give toxic substances opportunity to travel to other parts of the body, including the joints. To those who are genetically susceptible, this may result in rheumatoid arthritis (RA). A common food trigger for RA sufferers is wheat, with is high in lectins.

Obesity and Metabolic Diseases

Certain diseases have increased dramatically since the introduction of agriculture. These are commonly referred to as diseases of civilization. Communities that did not adopt agricultural diets (i.e., hunter-gatherers), are rarely, if ever, stricken with these illnesses. High-lectin foods, such as wheat and beans, are main ingredients of an agricultural diet.

Leptin is a hormone that signals the brain to stop eating and also manages fat cells. It has been suggested that lectin consumption may lead to leptin resistance. When someone is leptin resistant the brain fails to send a message to the brain that the body is full, which results in overeating.

How Do We Avoid the Damaging Effects of Lectin?

Lectins are present in almost everything we eat, no matter what sort of diet we choose. There are ways of limiting their harmful effects:

Allow some variety in your diet. In lab experiments with mice, a varied diet caused less intestinal injury than one that included only high-lectin meals (2).
Abstain from foods that are high in lectins, like wheat and soy.
Cook, ferment, or sprout. Although lectins may be heat-resistant, they can be reduced through cooking. Sourdough has been shown to inhibit lectin activity, illustrating the helpful nature of probiotics in fermentation.
Keep your gut strong by supplementing with healthy bacteria. Probiotic supplements or fermented vegetables will help alleviate damage and fight toxins.

Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.

Sources:

Nachbar, M., et al. "Lectins in the US Diet: A Survey of Lectins in Commonly Consumed Foods and a Review of the Literature" American Journal of Clinical Nutrition (1980): 1-8.
Pusztai, A., et al. "Novel Dietary Strategy for Overcoming the Antinutritional Effects of Soyabean Whey of High Aggluten Content." Central Food Research Institute (1996): 933-937.