Don't believe everything you read.
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| | | Lectins are a family of proteins found in almost all life forms, including the food that you eat. Legumes and grains are particularly high in them. | | You may have heard that lectins are an antinutrient, meaning that they can interfere with how well your body absorbs nutrients from food. Or maybe you've heard claims that they can increase gut permeability and drive autoimmune diseases. | | To help us understand the validity of these rumors, we invited Jessica Sandoz, a registered dietitian at Healthline, back to face the facts. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
March 4, 2025 • 3 min read | | | |  | | | | Q: | What are lectins, and do I need to avoid them? | | | A: | First off, there's no conclusive evidence that a lectin-free diet has any health benefits. In fact, many high-lectin foods (such as legumes and whole grains) are rich in important nutrients and can be key for maintaining a balanced diet. Thus, the risk of not eating these foods probably outweighs the risk of consuming them.
It's important to note that lectins are mostly deactivated through cooking. For this reason, you're very unlikely to eat enough lectins to cause harm.
In fact, boiling legumes in water eliminates almost all lectin activity. The Food and Drug Administration (FDA) recommends that dried beans should be soaked in water for at least 5 hours and then boiled in fresh water for 30 minutes.
Some rat studies suggest that lectins may cause damage to the gut lining, putting people at risk for inflammatory bowel conditions. However, the mechanism of how the lectins cause damage is largely unaddressed. Studies also do not provide evidence in humans or determine a safety limit.
Other animal studies suggest that eating high doses of isolated lectins or raw legume flours can reduce the absorption of other nutrients. However, since we don't generally eat foods containing lectins when they're raw, these findings aren't applicable to humans.
If, after all of this, you are still concerned about the possible risks, you can always just eat fewer foods with high lectin content. These include: - red kidney beans
- soybeans
- wheat
- peanuts
- tomatoes
- potatoes
Just make sure you're still eating a balanced, nutrient-rich diet! | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Sprouted | | | | |  | | Seed Sprouting Jar Kit | | Of course, you don't need a premade kit to grow sprouts at home — but it can definitely make the project easier! This one includes two stainless steel screen lids to promote airflow, blackout sleeves (in case you're sprouting a plant that prefers less light), and a tray for propping up the jars. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🤔 What's the relationship between insulin resistance and nonalcoholic fatty liver disease? Here's what you need to know. | | 🧖 How to bounce back after a migraine hangover. Also called postdrome, this phase can last for up to 48 hours. | | 🧁 Does sugar cause inflammation in your body? Let's take a look at the research. | | 🫀 FAQs about blood pressure and heart health. You have questions, we have answers. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
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