Lectins1 - sugar-binding plant proteins that attach to cell membranes - may be a hidden source of weight gain and ill health, even in an otherwise healthy diet. In fact, since lectins are present in most plant foods, if you're eating a whole food diet yet find yourself still struggling with weight gain and/or stubborn health problems, lectins may well be a hidden culprit.
Many lectins are proinflammatory, immunotoxic, neurotoxic and cytotoxic. Certain lectins may also increase blood viscosity, interfere with gene expression and disrupt endocrine function.
The problem with recommending an altogether lectin-free diet is that this would eliminate most plant foods,
2 which should ideally make up the bulk of your diet. Moreover, in small amounts, some lectins can be quite beneficial,
3 so 100 percent avoidance is likely neither possible nor ideal. They key then becomes finding a happy medium where the worst lectins are avoided, and the effect of others are tempered through proper preparation and cooking.
How Lectins Can Wreck Your Health
Before we get into strategies to reduce lectins in your diet, let's review the reasons why. As explained in Dr. Steven Gundry's
4 book, "
The Plant Paradox: The Hidden Dangers in 'Healthy' Foods That Cause Disease and Weight Gain," some plant lectins can contribute to
leaky gut by binding to receptor sites on your intestinal mucosal cells, thereby interfering with the absorption of nutrients across your intestinal wall.
As such,
they act as "antinutrients," and can have a detrimental effect on your gut microbiome by shifting the balance of your bacterial flora. Among the worst culprits are wheat germ agglutinin (WGA), found in wheat and other seeds in the grass family.
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Comment: Air pollution is contributing to the premature deaths of some 3.3 million people around the world every year. It has been associated with increased risks of cardiovascular diseases, respiratory illnesses, and cancer, among numerous other health issues: