“New Gluten”: how does food with lectins affect the figure?

In pursuit of a healthy lifestyle and, most importantly, an ideal figure, we are becoming more discriminating about food, scrupulously counting not only calories, but also the content of useful and not so substances in it. Therefore, the list of products with an ambiguous reputation includes lactose, gluten, glucose and fats. And recently, thanks to discussions on the Internet, lectins have been added to this list. What is it, what kind of food is rich in lectins and are they so harmful to the figure, as they write about it – we are trying to figure it out.

What is lectin?

Before blaming lectins for the inefficiency of training in the gym, it is worth figuring out what exactly they are. It turns out that lectins are just a type of protein and glycoprotein, a feature of which is the obstruction in the combination of molecules. This property makes lectins “sticky” and supposedly makes them piled up on the walls of the intestines. This in turn interferes with digestion, and as a result can lead to diseases of the gastrointestinal tract, the development of autoimmune diseases and become one of the causes of excess weight. But nutritionists are advised not to blindly trust all the information found on the Internet, even if it is voiced by the most fashionable blogger. And before you radically change your diet, you should understand the issue and consult a specialist.

Benefit and harm

Despite possible negative reactions, lectins with antioxidants and coarse fibers also have many benefits in themselves – from immunity protection to anti-inflammatory and anti-cancer effects. “The abundance of lectins in food can really be harmful, but eating such a huge amount of food with lectins is very difficult. To mitigate the risks associated with the consumption of lectin, it’s enough to properly prepare the products, ”says Megan Rossi, a spokeswoman for the British Dietetic Association. She also adds that there is a very small percentage of people to whom the content of lectins in food can really do harm. But a special diet that excludes such products from the diet should be prescribed by a doctor. Changing the diet yourself can lead to serious consequences.

What products are contained in?

Most lectins are found in soy, beans, peas, whole grains, nuts, dairy products, potatoes, eggplant, tomatoes, eggs and seafood. In general, if you exclude all these products from the diet, not many ingredients remain to prepare dishes from a healthy diet.

How to neutralize?

But to get rid of the harmful properties of lectins is simple – just follow the proper cooking. Pre-soaked cereals, cooked foods, sprouted grains, beans and nuts, as well as fermented food relevant this summer, significantly reduce the content of lectins.

That's why nutritionists advise you not to exclude lectin from your menu, but to choose the safest dishes, which, in addition to the benefits for the body, will help you keep fit.

Here are the top 5 ways to turn (or replace) lectin foods into healthy and diet foods.


Legumes are best known for their high lectin content. But only in fresh form – after 5-10 minutes in boiling water, this problem is solved. That is why hummus made from chickpeas or peas does not harm health, but will serve as an excellent snack between the main meals for those who follow a diet and refuse sweet and starchy foods during breaks, as well as for those who minimize meat in their diet.

Brown rice

Significantly less lectins are found in whole grains. Therefore, white rice, which often becomes part of the diet, can be replaced with its brown counterpart. It is rich in a large number of useful substances, helps in digestion, removes toxins, saturates with energy and, by the way, does not contain the notorious gluten – who still has an allergy to it.

Peeled and baked vegetables

Many lectins are found in the peel of vegetables. Therefore, in order to "neutralize" healthy and tasty eggplants, zucchini or tomatoes, it is enough to peel them and then bake them – at a temperature of more than 100 degrees, the harmful properties disappear. Therefore, grilled vegetables for lunch or dinner is still a good idea.


Another useful snack for those who make sure that the efforts in the gym do not go down the drain – natural yogurt. Unlike other dairy products, fermented yogurt does not contain lectins, but it is easily absorbed, nourishes with useful priiotics and satisfies the hunger, eliminating the need to jam stress with chocolate.

Coconut Flour

If you have been tested, and you know for sure that neither gluten nor lectin benefits your body, then you need to figure out how to replace flour products. Pastries and bread can be prepared from coconut flour, which has ten times more protein, fiber and iron than wheat. And it does not increase blood sugar, has antiviral properties and a low carbohydrate content, which makes it an ideal ingredient for diet treats.

Tags: Diet, Food, Lectin, Nutrition, Food Trends

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