What is the Lectin-Free Diet?
In this video, hear an expert dietician talk about the lectin-free diet. Lectins are a type of protein that bind to carbohydrates and are undigestible for humans. Contained in all plants, they are most prevalent in raw legumes like peas, beans, and lentils. Whether it’s whole wheats, legumes, or nightshade vegetables, lectin is a part of almost every meal. Watch the video to learn if it’s beneficial to go on the lectin-free diet and more.
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LifestyleTranscript
00:00 You may not have heard of the term lectins before,
00:02 but you've probably heard of someone
00:03 who avoids certain nightshade vegetables,
00:06 which are a family of vegetables
00:07 that grow and flower at night,
00:09 or whole wheats and legumes
00:11 because of the lectins they contain.
00:13 Lectins are a type of protein that binds to carbohydrates.
00:16 They're not digestible to humans,
00:18 and some research has found they could potentially inhibit
00:21 the absorption of nutrients like calcium,
00:23 iron, phosphorus, and zinc.
00:26 All plants contain lectin, including vegetables,
00:29 fruits, grains, and soy.
00:31 The highest amount of lectins are found in raw legumes
00:33 like peas, beans, soybeans, and lentils.
00:37 Nightshade vegetables like eggplants, tomatoes, peppers,
00:40 potatoes, and several spices are higher in lectins
00:43 than other type of vegetables,
00:45 which is why lectin-free diet promoters
00:47 tell people to avoid them.
00:48 These foods are low in lectins
00:50 and allowed on a lectin-free diet.
00:52 Avocados, asparagus, cruciferous veg like broccoli,
00:55 Brussels sprouts, and leafy greens,
00:57 celery, cooked sweet potatoes, garlic, mushrooms, onions,
01:01 and pasture-raised meats.
01:02 In short, probably not.
01:05 Many health experts point out that the limited research
01:07 around lectins' negative effects is around active lectins,
01:11 which are primarily found in the raw versions of the food.
01:14 So the benefits of eating these foods
01:16 far outweigh any potential negative effects.
01:19 Thanks for watching, and eat well.
01:20 (upbeat music)
01:23 (upbeat music)