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Lectins in Beans & Grains

Lectins are a type of protein found in beans, legumes and grains. The primary purpose of lectins is to defend the plants against insects and microorganisms. While high levels of lectins are toxic to humans, low levels are nutritionally beneficial. Because of their unique structure, lectins enter the blood unchanged, triggering the immune system to create antibodies, which is how beans and breads help prevent illness and disease.

  1. Benefits

    • Along with triggering the immune system, lectins provide nutrients on the cell level and boast anti-inflammatory properties. When lectins are present in the body, they promote health, reduce the risk of disease and promote fat regulation. Good lectin sources include pinto beans, Ezekiel bread, soy products, whole grains, rice, tofu and bran cereals.

    Considerations

    • To safely ingest the lectins in beans and grains, the lectin content must be neutralized through cooking, fermenting or sprouting, which reduces the levels of protein. Uncooked kidney beans contain up to 70,000 units of lectin, making just a few beans a potentially lethal dose. Many beans contain just 400 to 500 units after they have been neutralized. Grains, such as oats, wheat and barley, should also be neutralized in the form of cooking, baking and fermenting.

    Effects

    • Although all beans and grains are abundant sources for lectins, there are some foods that are harder on the digestive system than others. For instance, peanuts and soybeans are commonly associated with gastrointestinal discomfort such as flatulence. One of the best ways to reduce the lectin amount in beans is to soak them for hours, preferably overnight, before cooking. You should also rinse and change the water frequently as they soak.

    Theories

    • According to naturopathic physician Dr. Peter D'Adamo, the type of blood we have determines what lectin sources we can use most efficiently. For example, he says blood types A and B utilize bean and grain lectin sources such as rice, bran and beans more efficiently than blood type O. As a result, people with blood type O may feel discomfort consuming bean and grain sources of lectin. Blood type O individuals best utilize lectin from sources such as meat, veggies and fruits, D'Adamo says.

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