Stephanie Barnes - The Plant Paradox Cookbook 2018

Lectins are found in all life forms but there are certain foods that contain high amounts of lectin than other foods.

Below are the types of foods that contain high amounts of lectin.

Red kidney beans contain the highest amount of lectin among all plant-based protein sources. Although they also contain high amounts of fiber and minerals, it contains the highest levels of phytohaemaggutinina type of lectin. Eating raw or undercooked red kidney beans can cause vomiting, nausea, and diarrhea. In fact, you only need to eat at least 5 small beans to get negative reactions. It is important to take note that the hemagglutinating unit (hau), which is the measure of lectin content, is very high for raw kidney beans that is between 20,000 and 70,000 hau.

However, once cooked, they only contain between 200 and 400 hau, which is considered a safe level.

Soybeans are great sources of protein and trace minerals such as molybdenum. They also contain high amounts of isoflavones that have been linked to cancer prevention. Other studies also show that it can help lower the risk of obesity and Type 2 diabetes. While there are so many health benefits of eating soybeans, it contains high levels of lectin. Similar to red kidney beans, lectins can be removed by cooking at high temperature.

Studies show that lectins in soybeans get deactivated when boiled at 100 degrees Celsius for at least 10 minutes. On the other hand, the fermentation process can also reduce the levels of lectins by as much as 95% thus making fermented soy products like soy sauce, miso, and tempeh are good to consume. Meanwhile, sprouting can reduce lectin by 59%.

Wheat is one of the top staple foods in the world with over 35% of the worlds population relying on it. There are two types of wheat productswhole and refined wheat products. The former has high fiber content thus it is beneficial on gut healthy while refined wheat products, stripped with all its nutrients, can cause the blood sugar levels to rise rapidly.

On the other hand, there are some people who find it difficult to digest glutena type of wheat proteinthus giving them indigestions and other discomforts. Aside from gluten, wheat (regardless of its type) contain high amounts of lectin. Refined wheat contains 300mcg of lectin per gram of wheat while whole wheat contains only 30mcg. Cooking wheat can deactivate lectin. Lectin found in wheat can be deactivated at temperatures lower than the boiling point (65 C).

Peanuts are related to lentils and beans.

They contain high amounts of polyunsaturated and monounsaturated fats thus making them good sources of energy. They also contain vitamins and minerals such as Vitamin E, biotin, and thiamine. However, they also contain high amounts of lectin. But unlike the lectin found in other food sources, those in peanuts do not reduce by heating. A study has found that people who consume raw or roasted peanuts, lectins were found in their blood thereby indicating that they have crossed through the gut barrier.

Tomatoes belong under the nightshade family. Tomatoes belong under the nightshade family.

They contain high amounts of vitamin C and fiber thus many nutritionists recommend an intake of 30% tomatoes daily. The antioxidant lycopene found in tomatoes also have protective benefits to the heart. However, it contains high levels of lectins. In a study on rats, lectins found in tomatoes bind to the gut wall of the laboratory rodents and caused mild-severe allergic reactions. It is also linked to rheumatoid arthritis thus putting people who carry genes for them at high risk of developing the disease.

Potatoes also belong to the nightshade family and are very popular among many people as French fries.