Dr. Long Chelsea98.com Huizhou Education_Millions of Dragons Health
Lectin (also known as hemagglutinin, hemagglutinin) is a type of glycoprotein or sugar-binding protein purified from various plants, invertebrates and higher animals. It can be synthesized and secreted by animal cells and plant cells. A protein that can bind to sugar. Lectin has more than one sugar binding site, so it can participate in cell recognition and adhesion, and connect different cells. Because it can agglutinate red blood cells (containing blood group substances), it is called lectin.
Almost all living organisms (and therefore all foods) contain lectins. But not all lectins are toxic. Even if they are toxic, they are divided into levels of toxicity.Toxic lectins can be roughly divided into three categories: casein (Casein), gluten (Prolamin) And Agglutinin (Agglutinin).
1, What is the harm of lectin?
The five major hazards of lectins: pro-inflammatory, leaky gut, toxicity, weight gain, dementia, etc. Many lectins are pro-inflammatory, immunotoxic, neurotoxic, and cytotoxic; there are some lectins that can cause obesity, leaky gut, and dementia (Alzheimer); some lectins may also increase blood viscosity and interfere with genes Express and destroy endocrine function.
American cardiologist Steven Gundry believes that lectins are the root cause of most diseases in modern humans, and reducing the intake of lectins is beneficial to health. The reason is simple: lectins function as a defensive protein when plants are harmed, just like venomous snakes secrete venom. Plants produce lectins to attack invaders. After the plants containing lectins are eaten, the lectins combine with carbohydrates or certain tissue cells to enter the digestive system, hinder the body from absorbing vitamins, promote fat cells to store sugar (weight gain), and weaken the human immune system.
Regarding weight gain, for people who detoxify and shape their bodies, since lectins are present in most plant foods, if you want to eat natural foods, but weight gain and/or stubborn health problems still exist, lectins may be a hidden culprit . Dr. Steven Gundry claimed: Any food containing plant protein lectins is the biggest enemy in weight loss.
Regarding leaky gut, Dr. Steven Gundry’s book explains: The plant paradox: the hidden dangers of disease and weight gain in "healthy" foods. Some lectins bind to receptor sites on intestinal mucosal cells to cause intestinal leakage, thereby interfering with the absorption of nutrients through the intestinal wall. Therefore, they are used as "nutrients", by breaking the balance of bacterial flora, adversely affecting the intestinal microbiota. The most harmful lectin is wheat germ agglutinin (WGA) in wheat and other seeds.
Regarding Alzheimer's (senile dementia), California cardiac surgeon, Dr. Steven Ganjue of Gopp, believes that there is a link between the lectins found in cucumbers, tomatoes and whole grains and memory loss. This type of food It may even lead to dementia. Dr. Tom Greenfield of the United Kingdom has studied the effects of lectins on different blood types. He believes that this protein can definitely play a role in brain disorders.
If a lectin-free diet is recommended, then most plant-based foods will need to be excluded, and these usually make up most of the food in the diet. However, the researchers also said not to demonize lectins. There are many types of lectins, and some lectins may be very beneficial. Some lectins also have antibacterial and immune enhancement effects. Therefore, 100% avoidance of lectins is neither realistic nor ideal. The key is to find a perfect balance (not only nutritional balance, but also suitable for one's own physique), to avoid the worst-effect lectin; through proper production and cooking process, reduce the impact of other lectins.
2, Aggregate the classification of vegetarian food
(1) Casein A1 milk. Casein A2 is the normal protein in milk, found in sheep, goats, buffalo and some Jersey milk. It is reported that most dairy cows currently produce casein A1; milk sold in most stores is A1, even organic milk. The A1 protein is metabolized in the intestine to produce β-casomorphin (a protein similar to lectin), which can attach to the β cells of the pancreas and cause autoimmune attacks. Many people who think they are lactose intolerant actually only react to the casein A1 in milk.
Although some studies have shown that casein A1 and casein A2, both belong to casein (also known as casein, casein, and casein), both can produce β-casein. In other words, pure milk (especially fresh milk) may have health risks to the human body, whether it is milk produced by Holstein (Holstein) cows or milk produced by Jersey (Jersey) cows. Of course, we have another option: fermentation. By drinking healthy yogurt and eating healthy cheese, you can effectively avoid the harm of casein.
(2) The most harmful lectin is wheat germ agglutinin (WGA) in wheat and other seeds. This is also one of the causes of intestinal leakage caused by wheat flour. In fact, compared with WGA, gluten is only a minor issue. WGA is actually one of the most effective ways to induce heart disease in laboratory animals. Lectins are closely related to autoimmune diseases. One way that lectins damage health is through molecular simulations. For example, by simulating proteins in the thyroid or joint space, lectins can trigger the body to attack the thyroid and cause rheumatoid arthritis. Therefore, anyone with dysfunctional immune system problems should seriously consider trying a low lectin diet.
(3) Gluten. Gluten is a protein used by grasses and legumes to store amino acids in their seeds (millet and beans) (for future generations to use during germination). The content of proline and glutamine is extremely high. They are the main body of protein in grains (about half of them), such as gluten in wheat (that is, the main part of flour that can become "gluten"), including gliadin and glutenin. After artificial breeding and genetic engineering, the content of bran protein in wheat is increasing. "High-gluten flour" that makes bread and noodles more delicious, orzenin in rice, zein in corn, avenin in oats, and barley Barley protein (hordein), sorghum protein (kafirin) and so on.
Although there are many kinds of gluten, their amino acid composition and sequence are very similar. Because the digestive enzymes in our body are not good at decomposing proteins with high proline content, and the seeds of plants also have compounds that inhibit proteases (they do not want to be digested by animals, but want to be excreted into the ground with feces), so a lot of Gluten does not disintegrate completely in the intestines. These gluten fragments may pass through intestinal epithelial cells, resulting in intestinal hyperpermeability (intestinal leakage) and causing an immune response.
(4) Foods rich in lectins:
– Cereals, especially corn, wheat and rice;
– Animal meat using corn as feed; and other animal meat and poultry from modern farming;
– Legumes: red beans, mung beans, lentils, white lentils, chickpeas, peas and soybeans; in legumes, some of them have lower levels of lectin than others, which makes them safer. Food types with medium to low lectin content include adzuki beans, cowpeas, broad beans, lupin seeds, American white beans and pinto beans third-generation cultivars. The lowest and safest lectins are Polish pea varieties, cooked and raw kidney beans and lentils;
– Solanaceae family: tomatoes, eggplants, potatoes, sweet peppers, wolfberries, tobacco, etc.;
– Cucurbitaceae family: cucumber, pumpkin, loofah, bitter gourd, wax gourd, squash, gourd, melon, courgette, watermelon, zucchini, winter squash, chayote, etc.;
– Peanuts, cashew nuts and unfermented soybean products;
– Yeast, eggs, seafood;
– Off-season fruits (due to the difference in time sequence and geographical environment, the content of lectin increases greatly);
(5) Foods with low lectin content
– Green leafy vegetables: spinach, fennel, lettuce, bud ball chicory, leeks, seaweed;
– Other vegetables: cauliflower, broccoli, Brussels sprouts, mushrooms, asparagus, celery, onions;
– Tuber plants: sweet potato, purple potato, taro, cassava;
– Roasted nuts, such as walnuts, pine nuts, pumpkin seeds, etc.
3, No lectin diet
Plants use seeds to reproduce their offspring. After co-evolving with various animals and fungi for hundreds of millions of years, they have developed various mechanisms to prevent their seeds from being eaten as much as possible, such as using various defense mechanisms, such as toxins ( Such as lectin), hard shell (nut), etc. Each defense mechanism corresponds to certain specific animals, which can resist or break through it. For example, certain insects, mice and birds are born to eat certain seeds. But we humans have more wisdom: food culture.
(1) Studies have shown that through germination and fermentation, the lectin content is greatly reduced, making it safe for most people to eat:
– Sprouted seeds, grains and legumes can inactivate lectins, but there are exceptions. For example, when alfalfa sprouts, the lectin content actually increases. After soaking high-agglutinating vegetarian food, the lectin content will also be greatly reduced, because soaking (6-12 hours) is the process of slight germination of seeds, grains and beans;
– Fermentation can also effectively reduce harmful lectins. The most common are yogurt and cheese. For soybeans, fermented soybean products are the only products worth consuming (such as fermented bean curd, tempeh, natto, tempeh, edamame, bean paste, etc.). Noodle fertilizer (that is, old noodles, noodles, noodle primers, noodle seeds) is another fermented product, which makes the bread safer by extinguishing lectins. Of course, all kinds of vegetables can be fermented to improve their nutrition, health and food safety.
(2) Blood type diet
Studies have shown that certain lectins have different effects on different blood types, and staying away from these foods depends on the blood type (of course, blood type is not necessarily a correlation factor of 100%, but also related to physical fitness):
Type O: wheat, soybean oil, peanut, kidney bean;
Type A: Lima beans, tomatoes, eggplants, chickpeas;
Type B: chicken, corn, soybeans, lentils;
Type AB: chicken, corn, banana, broad bean;
(3) Among plant foods, the safest foods in terms of lectin content are asparagus, garlic, celery, mushrooms and onions. Other foods include:
– Boiled tubers (root vegetables), such as sweet potatoes, yucca roots (roots of cassava plants) and taro;
– Green leafy vegetables;
– Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, etc.;
– Avocado (Although avocado contains a lot of lectins, these lectins are safe and healthy. Studies have shown that the type of lectins found in avocados – Avocado lectin is not specific to carbohydrates; it is not specific to protein and small peptides interaction);
– Olives and authentic extra virgin olive oil;
(4) Other ways to reduce lectins in the diet
– Peel and deseed fruits and vegetables. Because the skins, shells and seeds usually contain the highest lectins;
– Cook beans at high temperature for at least 15 minutes. Cooking beans with too low calories may actually increase the toxicity level by more than five times; avoid any recipes that use dried soybean flour, because the dry heat of the oven cannot effectively destroy the lectin;
– Use a pressure cooker. Cooking food in a pressure cooker can most effectively neutralize lectins; avoid using a slow cooker, because low-temperature cooking will increase the gelatin content. Compared with other cooking methods, pressure cooking can retain more nutrients. However, the pressure cooker may cause abnormal denaturation of animal protein, causing absorption and digestion disorders. Therefore, it is not recommended to use a pressure cooker as animal protein food.
If readers want to reduce their own inflammatory factors, intestinal leakage symptoms, prevent Alzheimer's disease, or want to detoxify, reduce fat and weight, start a lectin-free diet immediately! If you have more detailed questions, please consult a Canadian registered dietitian and health manager: Boshilong.
*** Every article has been carefully written, edited and checked by experts from Huizhou. Please trust the opinions and suggestions of North American experts.If you have any questions, please email firstname.lastname@example.org ***
Dr. Kyle Long / Registered Dietitian / Registered Health Manager, from Huizhou Smart Finance Education GroupChelsea98.com -"Sincere, Clear and Efficient" Huizhou Million Dragon's Great Health Project