What are lectins? Are they beneficial or harmful to our body? Can they be eaten? Let’s explore and see if you can get delicious meals from them. Lectins are proteins that occur in raw plants such as legumes, grains, and some veggies. Plants use them for defense against pests and insects. In its natural form, a lectin is immune to digestion and harmful when consumed in large quantities.
Lectins can cause nausea, vomiting, and diarrhea. In fact, they are suspected to cause food poisoning. Since they are available in many foods, eating a single lectin may be unavoidable. In this case, the effects of lectins can be reduced by adequately cooking meals.
Benefits of a Meal Low in Lectins
Avoiding some meals in your diet is the only way to prevent consumption of lectins. Free-range animal products, normal milk, nightshades, some fruits, beans, and legumes should be avoided. The key to a low-lectin meal is adopting the right kind of cooking. Low-lectin or even lectin-free meals are easy to make hence, sparing your wallet. The meals should contain no more than five ingredients. In this case, you will spend less money shopping and less time in the kitchen. Lectin-rich meals should be avoided as they interrupt normal digestion and lead to gut damage and nutrient deficiencies.
How to Reduce Intake of Lectins
Lectins consumed should be in low amounts since it is impossible not to consume them. There are high chances that lectins are present in your intestines because sugar is such a common ingredient to ingest. Therefore, it is time to practice the habits that are beneficial to your gut. These include:
- Devoting time to exercise with the aim of cutting down the extra weight.
- Ingestingbeneficial bacteria into your body. There are some foods that contain the right kind of bacteria.
- Dealing withinflammationin your body.
Also, you can try the amazing Plant Paradox 3-Day Cleanse if you want quick results. This method ensures that good bacteria thrive in the body. It keeps bad bacteria from invading your system. If you want to know all foods that contain lectins, then you should take a look at The Plant Paradox. It also lists all foods that are safe for your health. It advises you to stay away from farm animal proteins, eggs, roots, tubers, soy, and inflammatory oils.
Vegetables that you should eat are basil, garlic, watercress, dandelion, okra, parsley, mushrooms, greens, and seaweed. You should also take a look at onions, beets, radishes, cabbage, escarole, and mustard greens. It is important to note that dark leafy vegetables are highly nutritious, so you should always include them in your diet.
You should keep watch on your protein intake. In this case, you should not exceed the daily limit of 8 ounces for pastured chicken and wild fish. Moreover, you should use safe additives such as sesame seed oil, coconut, virgin olive oil, avocado, walnut, macadamia, and flaxseed. You can boost the flavor by adding sea salt, mustard, cracked black pepper, vinegar, herbs, and spices.
Low-Lectin Meals to consider
If you still have problems in choosing a low-lectin meal, then you should consider:
- Miracle Noodles with pesto: this is a perfect dinner option that requires four natural and tasty ingredients. These include basil pesto, olive oil, Miracle Noodles, and broccoli florets.
- Stir-fry Shrimp Bok Choy: this is a lectin-free delicacy that needs ginger, Bok Choy, sesame oil, wild shrimp,andgarlic as the ingredients.
Another option if you have a hard time finding meals that are low in lectin, is to consider using a supplement. Gundry MD has created a supplement called Lectin Shield that aids in the digestive processes in the body.
How do you deal with lectin if your meal includes potatoes, beans, tomatoes, and quinoa? Pressure cooking is the best way to reduce the amount in your food. Moreover, you should peel and deseed the veggies and fruits. The hull and the rind parts contain most of the lectins. Furthermore, you should consider white grains instead of brown. In this case, white bread is safer than brown bread.
Sticking to a low-lectin meal is not easy and requires careful choosing of your daily meals. You will find it easier to adhere to a low-lectin diet as you go along. Remember that lectin is found in many foods, so indulging in bad eating habits can be harmful to your body.