Most of them have two "good" and "bad" aspects.
Lectins are some of the commonly called "bad" things.
Lectins are a family of proteins found in almost all foods, especially vegetables and grains.
Frequent consumption of large amounts of lectins it was demonstrated that the mucosa of the digestive system (damage 1 ).
Some people claim that this causes an increase in intestinal permeability and autoimmune diseases.
It is true that lectins can cause damage, but there is more to the story telling. For example, it is easy to get rid of adequate preparation methods from them.
What are the lectins and where they come from?
Lectins are a heterogeneous group of carbohydrate-binding proteins found in nature. All plants and animals ( 2 ).
These proteins play different roles in normal physiological functions, including our own bodies.
For example, help cells and molecules stick together and perform various functions of the immune system are.
Although all foods contain lectins, about 30% of the food we eat contain significant amounts ( 3 ).
Legumes [1] (including beans, soybeans and peanuts) and cereals [2], which contain most of lectins, followed by dairy products, fish and plants of the family Solanaceae.
Its function in plants is unclear, but may have evolved as a survival mechanism.
Most plants do not want to be eaten, so that these harmful molecules may discourage animals eat in large quantities.
As with other animals, humans are susceptible to the toxicity of lectins. Concentrated amounts can cause digestive problems and health problems in the long term.
For the poison ricin (castor oil plant lectin), can even lead to death.
[3]
Conclusion: Lectins are a family of carbohydrate-binding proteins. They are found in all foods, but higher amounts are found in legumes and cereals.
Lectins can be harmful to humans in large quantities
The people have difficulty digesting most lectins.
In fact, they are very resistant to digestive enzymes in the body, and can be easily changed by the stomach (with 1 ).
Lectins "stickiness" makes them vulnerable to adhere to the intestinal wall.
There, the maintenance routine of the cell body so that the wear which takes place in the intestine daily gradually deteriorated (impaired 4 , 5 , 6 , 7 ).
This is the main reason lectin excessive intake causes stomach upsets.
Be referred to the most studied lectins phytohemagglutinins [4] , are mainly found in plants of particular legumes.
Vegetables uncooked (raw) as beans [5] are the main sources for these lectins.
Result of eating raw beans on poisoning of the lectin, the main symptoms are severe abdominal pain, vomiting and diarrhea ( 8 ).
Note, however, that people often do not eat raw vegetables. You have always cooked before consumption.
Conclusion: The lectins can cause gastrointestinal problems in humans. Some lectins as phytohaemagglutinins in the first impulses can be downright toxic.
Excessive exposure may increase intestinal permeability and lead to autoimmune diseases
Repeated exposure to lectins over time may damage the intestinal wall.
Undesirable substances can penetrate more easily into the intestine, and can enter the bloodstream.
This increased permeability of the intestinal condition often called " leaky gut [6] "( 9 ).
As lectins "leak" into the bloodstream, they can act cell surface glycoproteins ( 10 ).
Lectins can also use the antibodies which interact an essential component of the immune system. This may be an immune response not only against the lectins are bound but also to the body tissue lectins (because 11 ).
This type of reaction is known as an autoimmune reaction in which the immune system begins to attack the body mistakenly structures. As lectins may increase the risk of autoimmune diseases ( 12 ).
[7]
Conclusion: Repeated exposure to large amounts of lectins can increase intestinal permeability. Some researchers believe that dietary lectins may increase the risk of autoimmune disease.
Cooking deteriorated most lectins food
Proponents of the Paleo diet [8] argue that lectins are harmful.
Since lectins (and other anti-nutrients), say people should remove the vegetables and grains from your diet.
What is often left out of the discussion is that lectins can be virtually eliminated with the kitchens.
Actually removes cooked vegetables almost all activities of the lectin ( 13 , 14 ).
While the raw beans contain 20,000 to 70,000 hau (hemagglutinating unit), cooked red beans contain only 200-400 hau, a massive decline.
In one study, lectins soybean [9] have been eliminated in handy when the beans for 5-10 minutes (boiled 15 ).
To prevent no sense to pulses due to the activity of the lectin in the first pulse. People do not eat raw vegetables, the first ever cooked.
Conclusion: cooking at high temperatures effectively eliminates the activity of lectin foods such as legumes, which makes it completely safe to eat.
Lectins can be reduced by soaking, germination and fermentation
The kitchen is not the only way to affect the lectins in foods.
Soaking and germination of seeds and grains helps lectins and other anti-nutrients ( 16 , 17 ).
Food fermentation can also work so that bacteria, anti-nutrients (digest 18 , 19 , 20 ).
Therefore, whole grain products are traditionally much healthier. People who ate beans traditionally often treated only with a certain type of fermentation.
Grains today may be more problematic, because they are willing, as they are used, so that they are higher in the anti-nutrients.
Conclusion: steeping, germination and fermentation of food can lectins and other anti-nutrients, especially eliminate grains.
If you are interested lectins?
It is true that dietary lectins are toxic in large doses, but people do not eat large doses.
Lecithin-rich foods that we eat, such as cereals and legumes, almost always cooked in any way in advance.
That leaves only a negligible amount of lectins so that they eat healthy foods for most people.
People with gastric or autoimmune problems may also on a diet that includes most lectins, including responding milk products [10] , eggs [11] and the plants of the family Solanaceae, such as potatoes earth.
However, the quantities in foods is probably too small to make this a real problem for people in good health.
Most of these foods that lectins are rich in vitamins, minerals, fibers [12] , antioxidants and all kinds of useful compounds.
The advantages of this healthy nutrients and in addition, the negative effects of traces of lectins.
Credentials
- ^ legumes (authoritynutrition.com)
- ^ grains (authoritynutrition.com)
- ^ ricin (en.wikipedia.org)
- ^ phytohemagglutinins (en.wikipedia.org)
- ^ beans (authoritynutrition.com)
- ^ Leaky Gut (www.webmd.com)
- ^ autoimmune diseases (en.wikipedia.org)
- ^ The Paleo Diet (authoritynutrition.com)
- ^ soybean (authoritynutrition.com)
- ^ milk (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
- ^ fibers (authoritynutrition.com)
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