LECTINS, ANTI-NUTRIENTS AND INFLAMMATION By Kathleen Cole ND- author of Anti-inflammatory Food Guide
Anti-nutrients such as lectins are proteins found in some fruits, vegetables and more so in beans, legumes, seeds and nuts. Lectins protect the plant by deterring predators but when we eat these foods high in lectins they can damage our intestinal wall (leaky gut) which decreases the absorption of nutrients. through a process called agglutination which is cell clumping. One common lectin that causes problems in many people is gluten found in wheat, barley, rye, spelt, kamut but other lectins are found in quinoa, oats, buckwheat, millet and corn and can lead to inflammatory conditions, autoimmunity and neurodegenerative disease.
Wheat can be particularly problematic for several reasons;
• our limited genetic adaptability to a high processed grain diet
• the hybridization of non organic wheat, increase of GMO plants and exposure to glyphosate which is a transporter of heavy metals, an endocrine disruptor and carcinogenic
• Sheer amount of wheat and other gluten grains in our modern diets.
This would indicate that if one is not actually celiac or gluten intolerant, that small amounts of non GMO, organic and possibly fermented wheat and other grains may be OK. Some of these anti-nutrients such as polyphenols and flavonoids found in tea, coffee, wine and other plant foods can be very beneficial as long as not overconsumed. as they can inhibit the absorption of iron, zinc, vitamin B1 and other nutrients. They are best consumed away from high nutrient dense meals.
On ingestion, lectins bind to the microvilli;, tiny projections in the small intestine that help the absorption of nutrients. These lectins inflame the lining of the gastrointestinal system creating small holes which allow other toxins access to the blood and lymph systems. Did I mention gas? Bloating and gas is a common occurrence following the ingestion of grains, beans and legumes- The oligosaccharides wthin lectins are the reason why this happens and they require an enzyme called alpha-galactosidase, produced in the saliva and pancreas but whose production reduces with aging. Kombu, a seaweed is naturally high in alpha-galactosidase and is useful for adding to bean and legume dishes while cooking Soaking beans in baking soda for 5-12 hours and adding turmeric, black pepper, ginger or asafetida can improve the digestibility. Sprouting and or fermenting foods that contain antinutrients can release more nutrients and increase their absorbability.
List of Antinutrients- Many of these have positive health properties as well as the negative of reducing absorption of foods. Gluten is often a problem for many people They do assist with metabolism and many have phytonutrients, antioxidants etc
· Phytic Acid- Phytate- found in grains and legumes- interferes with absorption of minerals like zinc, copper, calcium, iron, phosphorus and magnesium. Consuming high vitamin C foods- leafy greens, citrus etc can counteract phytate interference with iron absorption. Phytates also inhibit some digestive enzymes that break down starch and protein.
· Gluten- an enzyme inhibitor that can contribute to leaky gut syndrome and autoimmune disease, cognitive and other neurological problems and allergic reactions. Gluten protein is found in wheat, rye, spelt, kamut and barley. Celiac’s disease is a severe form of gluten sensitivity whereby the microvilli of the intestine is damaged.
· Tannins- Found in tea, wine, vinegar etc contain enzyme inhibitors that can lead to protein and other nutrient deficiencies as well as other gastrointestinal problems: bloating, diarrhea, constipation etc.
· Lectins- found in beans, wheat, peanuts and soybeans Causes a loss of gut epithelial cells and damages the lining of the gut and alters the microbiome.
· Oxalates- There are studies on the positive effect of oxalic acid on cancer prevention and the high phytonutrient content of these foods make them a healthy choice for a balanced diet. It is mainly if one has kidney disease, gout or consume high amounts that there are problems. Cooking can reduce the oxalate content but not significantly- found in sesame seeds, millet, soybeans, rhubarb, spinach, silver beet, swiss chard- nutrients are poorly absorbed unless soaked, sprouted or fermented.
· Glucosinolates- found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower etc have a compound that could suppress the thyroid glands ability to convert iodine to thyroid hormone but only in extremely high amounts and with someone with very low iodine levels. Adding seaweed and slightly steam or sautéing will minimize this problem.
We have systems in place to balance our immune system and our wonderfully crafted innate healing response is generally on our side. One does not just wake up one morning with a full blown autoimmune condition or cells going rogue but rather through the interaction of our environmental lifestyles and our unique genetics we wind up somewhere on a spectrum of imbalance with inflammation as the trigger. We do have control over these environmental factors that trigger inflammation and can manipulate through diet and lifestyle turning off and on this healing process.
Eating an Anti-inflammatory diet and being aware of how the cooking process, soaking, fermenting, sprouting can breakdown these anti-nutrients in these often nutritional foods.
Anti-nutrients such as lectins are proteins found in some fruits, vegetables and more so in beans, legumes, seeds and nuts. Lectins protect the plant by deterring predators but when we eat these foods high in lectins they can damage our intestinal wall (leaky gut) which decreases the absorption of nutrients. through a process called agglutination which is cell clumping. One common lectin that causes problems in many people is gluten found in wheat, barley, rye, spelt, kamut but other lectins are found in quinoa, oats, buckwheat, millet and corn and can lead to inflammatory conditions, autoimmunity and neurodegenerative disease.
Wheat can be particularly problematic for several reasons;
• our limited genetic adaptability to a high processed grain diet
• the hybridization of non organic wheat, increase of GMO plants and exposure to glyphosate which is a transporter of heavy metals, an endocrine disruptor and carcinogenic
• Sheer amount of wheat and other gluten grains in our modern diets.
This would indicate that if one is not actually celiac or gluten intolerant, that small amounts of non GMO, organic and possibly fermented wheat and other grains may be OK. Some of these anti-nutrients such as polyphenols and flavonoids found in tea, coffee, wine and other plant foods can be very beneficial as long as not overconsumed. as they can inhibit the absorption of iron, zinc, vitamin B1 and other nutrients. They are best consumed away from high nutrient dense meals.
On ingestion, lectins bind to the microvilli;, tiny projections in the small intestine that help the absorption of nutrients. These lectins inflame the lining of the gastrointestinal system creating small holes which allow other toxins access to the blood and lymph systems. Did I mention gas? Bloating and gas is a common occurrence following the ingestion of grains, beans and legumes- The oligosaccharides wthin lectins are the reason why this happens and they require an enzyme called alpha-galactosidase, produced in the saliva and pancreas but whose production reduces with aging. Kombu, a seaweed is naturally high in alpha-galactosidase and is useful for adding to bean and legume dishes while cooking Soaking beans in baking soda for 5-12 hours and adding turmeric, black pepper, ginger or asafetida can improve the digestibility. Sprouting and or fermenting foods that contain antinutrients can release more nutrients and increase their absorbability.
List of Antinutrients- Many of these have positive health properties as well as the negative of reducing absorption of foods. Gluten is often a problem for many people They do assist with metabolism and many have phytonutrients, antioxidants etc
· Phytic Acid- Phytate- found in grains and legumes- interferes with absorption of minerals like zinc, copper, calcium, iron, phosphorus and magnesium. Consuming high vitamin C foods- leafy greens, citrus etc can counteract phytate interference with iron absorption. Phytates also inhibit some digestive enzymes that break down starch and protein.
· Gluten- an enzyme inhibitor that can contribute to leaky gut syndrome and autoimmune disease, cognitive and other neurological problems and allergic reactions. Gluten protein is found in wheat, rye, spelt, kamut and barley. Celiac’s disease is a severe form of gluten sensitivity whereby the microvilli of the intestine is damaged.
· Tannins- Found in tea, wine, vinegar etc contain enzyme inhibitors that can lead to protein and other nutrient deficiencies as well as other gastrointestinal problems: bloating, diarrhea, constipation etc.
· Lectins- found in beans, wheat, peanuts and soybeans Causes a loss of gut epithelial cells and damages the lining of the gut and alters the microbiome.
· Oxalates- There are studies on the positive effect of oxalic acid on cancer prevention and the high phytonutrient content of these foods make them a healthy choice for a balanced diet. It is mainly if one has kidney disease, gout or consume high amounts that there are problems. Cooking can reduce the oxalate content but not significantly- found in sesame seeds, millet, soybeans, rhubarb, spinach, silver beet, swiss chard- nutrients are poorly absorbed unless soaked, sprouted or fermented.
· Glucosinolates- found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower etc have a compound that could suppress the thyroid glands ability to convert iodine to thyroid hormone but only in extremely high amounts and with someone with very low iodine levels. Adding seaweed and slightly steam or sautéing will minimize this problem.
We have systems in place to balance our immune system and our wonderfully crafted innate healing response is generally on our side. One does not just wake up one morning with a full blown autoimmune condition or cells going rogue but rather through the interaction of our environmental lifestyles and our unique genetics we wind up somewhere on a spectrum of imbalance with inflammation as the trigger. We do have control over these environmental factors that trigger inflammation and can manipulate through diet and lifestyle turning off and on this healing process.
Eating an Anti-inflammatory diet and being aware of how the cooking process, soaking, fermenting, sprouting can breakdown these anti-nutrients in these often nutritional foods.
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