Lectin is an issue that comes up with gluten sensitivity, but for some reason no one takes it as seriously as gluten. The lectin, which has been in our lives as a secret enemy until today, is becoming the new phobia element.
What is this lectin?
Although lectin is in the cells of almost all living things, it is found in 30% of foods much more than normal. This is where the problem starts.
The protein structure is not digestible and also shows the feature of being an allergen.
Another important point is that it is a nutrient binder, and lectin acts as a binding agent by preventing the absorption of the food you consume.
A sticky molecule, lectin sticks to the intestinal wall on its journey through the digestive process. Its adhesion to the intestinal wall activates the defense cells in that area. If lectin consumption becomes continuous, the process repeats and the defense cells begin to damage the intestinal wall even more. In the long term, intestinal wall damage impairs their ability to distinguish and filter harmful and harmless substances. The deteriorated filtering ability causes the "Leaky Gut" syndrome, which causes harmful organisms and toxins to pass into your blood. Subsequently, the risk of many autoimmune diseases increases.
The effects don't just end there.
By making lectin leptin sensitive, it lays the foundations of obesity. Because lectin plays an important role in weight control and the release of growth hormone. It can even act like insulin and cause insulin resistance, especially in fat cells.
So what to do?
There are so many foods that contain lectins, and it's very difficult to get rid of all of these foods. In other words, our main enemy is foods containing excessive lectins.
Foods that contain lectins
- Legumes such as chickpeas, lentils, and soy
- Flour-derived wheat and wheat products
- Tomato
- Peanuts and cashews
- Potatoes and eggplant
- Dairy products also contain considerable amounts of lectins, although excessive.
The above nutrients are definitely intimidating, it is quite difficult to completely remove them from our lives. But with a little cunning, we can reduce the lectin content of these foods a little.
germination Surprise the seeds with the method. The seeds will now think that they have overcome the danger and will reduce the amount of lectin in their shells.
fermentation Another lectin reduction method. Fermenting foods like pickles will reduce the amount of lectins in them. Our favorite here is tomato and eggplant. Pickles really contain very little lectins.
soaking in water method is a technique we inherited from our mothers and it is quite effective. Especially when consuming legumes, you can get rid of the lectin in it by putting it in water the night before and changing the water frequently.
Cooking method is perhaps the best way to reduce lectin. In particular, using a pressure cooker helps break down the lectin with pressure.
More for the curious:
- https://www.mindbodygreen.com/articles/lectin-free-diet-dr-gundry
- https://www.fitekran.com/lektin-nedir-zararlari-ve-lektin-iceren-besinler/
Phytotherapy Specialist Dr. Can Farmer
About the author:
Alara Dolunay – Be People Editor
Alara Dolunay, who completed her undergraduate education at the Department of Media and Communication Systems at Bilgi University, completed her internships as an assistant to the project manager of ICM Turkey Digital Marketing Agency and Doğan Paksoy Gallery Young Art Magazine Writer. In 2020, she joined the Sotheby's Art Institute, Art History program. He has been working as Creative Editor at Be People since January 2021.
