The Safety and Misinformation Surrounding Lectins

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This chapter explores the safety of eating cooked lectins and criticizes fad diets for spreading misinformation, causing unnecessary fear and avoidance of beneficial foods. The hosts emphasize the widespread presence of lectins in nature and refute claims of inflammation or gut issues caused by lectins, suggesting that other factors may be responsible for symptoms experienced by some individuals.

What are lectins, and are they dangerous? These “antinutrients” have come under attack and were recently the subject of a dietary fad fueled by a popular book. As always, there’s more to the story.

In today’s episode, Jonathan is joined by Dr. Will Bulsiewicz to dive deep into the world of lectins. They dissect questionable studies, debunk myths, and offer expert advice about how to approach foods containing these misunderstood compounds.

Will is a board-certified gastroenterologist with 14 years of experience. He’s also the New York Times best-selling author of Fiber Fueled and ZOE’s U.S. medical director.

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Mentioned in today’s episode:

Lectins as bioactive plant proteins: A potential in cancer treatment from Critical Reviews in Food Science and Nutrition

Plant-derived lectins as potential cancer therapeutics and diagnostic tools from BioMed Research International

A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects from the European Journal of Nutrition

Dietary legume consumption reduces risk of colorectal cancer: Evidence from a meta-analysis of cohort studies from Scientific Reports

Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis from Nutrition, Metabolism and Cardiovascular Diseases

Legume consumption is inversely associated with type 2 diabetes incidence in adults: A prospective assessment from the PREDIMED study from Clinical Nutrition

The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomised controlled trials from Nutrients

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials from The American Journal of Clinical Nutrition