ZOE Science & Nutrition

The surprising truth about lectins

Nov 2, 2023

26:32

Snipd AI

Dr. Will Bulsiewicz, a board-certified gastroenterologist with 14 years of experience, joins the podcast to discuss the truth about lectins. They debunk myths and discuss how cooking deactivates lectins. They also address the controversy surrounding lectins in healthy foods and emphasize the safety of eating cooked lectins. The hosts criticize fad diets for spreading misinformation and highlight the widespread presence of lectins in nature.

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

Proper cooking methods effectively neutralize the harmful effects of lectins found in foods like legumes and whole grains, making them safe to consume.

Numerous studies suggest that despite claims of harm, lectins offer various health benefits such as reducing inflammation, improving blood sugar control, and protecting against cancer and heart disease.

Deep dives

Lectins: Exploring the Truth Behind the Fear

Lectins are a type of anti-nutrient that can make it difficult for the body to use other nutrients properly. However, not all anti-nutrients are harmful, and their presence in small quantities can help maintain a nutritional balance. Lectins are proteins that bind carbohydrates and can be found in various sources, including animals, plants, bacteria, and fungi. While certain foods, such as legumes, whole grains, fruits, and nightshade vegetables, contain relatively higher levels of lectins, cooking them can significantly reduce the lectin content, ensuring they are safe to consume. Excessive consumption of lectins can cause food poisoning, but these incidents are extremely rare and often a result of improper cooking. Additionally, numerous studies suggest that lectins offer various health benefits, such as reducing inflammation, improving blood sugar control, and protecting against cancer and heart disease. In conclusion, the fear surrounding lectins is largely unwarranted, and consuming them as part of a balanced diet can contribute to overall health and well-being.

Introduction

2min

Understanding Anti-Nutrients and Controversy over Lectins

6min

The Effects of Cooking on Lectins

7min

Discussion on Whole Grain Bread, Lectin Consumption, and Exclusionary Diets

3min

Gluten Sensitivity vs Fructose Sensitivity

4min

The Safety and Misinformation Surrounding Lectins

3min

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.

If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.

Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide

Follow ZOE on Instagram.

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