Coconut, chestnut, macadamia , pecans, pistachios, walnuts, flax, hemp, pumpkin and chia are low in lectins.
High Lectin Legumes. Legumes high in lectins include many common foods including beans, peas, soybeans, lentils, along with peanuts and cashews that most people think of as nuts.
Lectin content significantly decreased with cooking time in both roasted and boiled peanuts, with the content in boiled peanuts decreasing more rapidly than in roasted peanuts. However, after 30 minutes of cooking, the amount of active lectin was zero regardless of the method.
Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.
Studies show that boiling legumes, soybeans, and even kidney beans (which have extremely high lectin levels when raw), greatly reduces and often completely eliminates lectin activity.
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised.
One of the predominant proteins in the pulp of ripe bananas (Musa acuminata L.) and plantains (Musa spp.) has been identified as a lectin.
Fruits that are high in lectins include apples, bananas, oranges, strawberries, pears, grapes, mangos, and pineapple. Many of these fruits contain lectins in the skin and seeds, so for safety it's recommended to peel and deseed them before consumption.
Because lectins can trigger an immune response, they have been linked to autoimmune inflammatory conditions like inflammatory bowel disease, rheumatoid arthritis, and type 1 diabetes.
Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).
While bananas do contain lectins, they are not considered to be a major source of lectins. Bananas are a good source of dietary fiber, vitamins, and minerals. They are also low in calories and fat. Lectin is a protein that is found in the pulp of ripe bananas and plantains.
Which foods are high in lectins? Lectin-containing foods include nightshades, like tomatoes and potatoes; vegetables with seeds, like squash and cucumbers; grains including wheat, rice, and oats; and legumes, including non-pressure-cooked beans, split peas, and lentils.
Damage to the Digestive System
Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea.
Most types of fruit – especially goji berries, cherries and blackberries (seasonal fruit is thought to be lower in lectins). Most types of vegetables – especially butternut squash, pumpkin and 'nightshade vegetables' like: peppers, tomatoes, aubergine, and potatoes.
Cow's Milk: As a reminder from chapter 2, almost all products from cow's milk contain a lectin-like protein called casein A-1, so avoid ice cream, yogurt (even Greek yogurt), and cheese.
If consumed regularly, eating potatoes, legumes, grains, and other foods high in lectins and saponins can increase the risk of autoimmune diseases or flares in those who are genetically predisposed. [2] Fortunately, sweet potatoes do not contain these compounds!
Does almond milk contain lectins? The short answer is yes, almond milk contains lectins if it's made with whole almonds.