Lectins; they are everywhere, even in that food you thought was healthy. But what exactly is a lectin? Simply put they are a plant’s go-to defense mechanism against predators. They instigate discomfort and sickness in insects and animals who prey on them so these animals might avoid them in the future.
So, lectins are bad. That’s clearly outlined; but the lectin-rich foods to steer clear of, not so much. To shed more light on the matter, here’s a complete breakdown of what to eat and which foods to be wary of.
Lectin-potent foods your mother never warned you about
This category encompasses the following:
Let’s delve deeper into the NO category. For starters, starchy foods can have a negative effect on your health. However, the following starches should be at the top of your blacklist if you’re aiming to win the lectin battle.
Steer clear of refined starches such as:
The following are fruits and veggies with an abundance of lectins to stay away from:
Seeds and Nuts to kick to the curb:
The following encompasses a list of regular dairy that need to be shown the door:
Get rid of any and all soy-fed and grain-fed proteins such as:
Your menu should also be free of grasses and pseudo-grains or sprouted Grains like:
Oils to scrape off the menu include:
This list in its entirety covers quite a large number of household favorites, but if you must indulge in these foods, here is the safest way to do so. The following trio of pointers should help keep their lectin levels to a minimum:
Lectins might be a plant’s primary survival tactic but for humans, they can result in serious digestive issues like:
Statistics indicate that an astonishing 70% of the foods known to man do not contain or contain a small amount of lectins. So, focus on this category and shun the remaining portion; foods like out of season fruits, ordinary milk, corn, and corn-fed (free-range) animal proteins.
Here’s a list of what you should eat
For veggies, the following are great lectin-free or low-lectin options:
Limit your Protein
The standard limit for protein daily is about 8 ounces of grass-fed beef, pastured chicken, or fish caught in the wild. This breaks down to at most 4 ounces twice daily.
Oils that get the thumbs up include:
If you're looking to give your food that extra something in regards to flavor, then the following lectin-free condiments and spices are great options:
Words of Advice
Sticking to a lectin-free diet might seem like almost everything you liked before is now out of the picture. But eventually, you’ll realize there are a lot more options on the table than you think. Try your hand at new recipes and, of course, keep abreast with the latest news on lectin-free menus. In long run, this kind of living can catapult you and your family to healthier lifestyles and overall wellness.