The Story of Gluten and Lectin
Posted on March 02, 2020 by Jun Yun, One of Thousands of Health and Fitness Coaches on Noomii.
We’d better avoid these two proteins!
Chapter 1. Gluten
Gluten is a protein made from glutelin and gliadin molecules. We can find it in wheat-based products such as pasta, bread, cereal, beer, and even in processed foods such as biscuits, salad dressings, hot dogs, and many more. Gluten is contained in many different foods and enhances their flavor and texture. With water, gluten creates an elastic bond, hence giving the “bouncy” and the “gluey” texture of the dough. In terms of health, then, what kind of problems does it cause?
Gluten delays the break down of nutrients and slows the absorption, thereby prolonging the overall digestion process. Gluten pulls other molecules towards it like a magnet and creates a “lump,” which then settles in the intestinal tract and worsens the digestive environment. Undigested gluten attacks villi in the small intestine and damages the immune system.
The irregular reaction to gluten by our immune system is called gluten intolerance. The common side effects that we think of gluten are diarrhea, constipation, abdominal distention, but in long-term gluten can damage/inflame gastrointestinal tracts, contribute to nutritional imbalance, anemia, osteoporosis, and even damaged nervous system.
Chapter 2. Lectin
Lectin is a protein combined with sugar molecules, and it is found in plant-based and animal-based products such as corn, corn-fed animal meats, rye, oat, millet, barley, dairy, peanuts, cashews, unfermented soybeans, and solanaceous plants (tomato, eggplant, potato, peppers). Lectin in plants acts as a self-defensive mechanism against their predators. Sounds like a beneficial protein, but in reality lectin negatively affects our health.
Lectin’s tendency is to stick molecules together, so when it enters our body it clings to the intestinal walls and causes the imbalance of intestinal microorganisms, as well as GI disorders. Lectin is highly inflammatory, induces weight gain, and shows toxicity in our immune system, nervous system, and even in cells. In addition, lectin increases the blood viscosity, which inhibits blood circulation. Moreover it suppresses gene expression, disturbing the functions of endocrine system. Because lectin is included in many foods that also have beneficial nutrients for our body, it would be unwise to completely stay away from it. So, what is the best way to consume lectin-based foods?
For beans and grains that have high amount of lectin, be sure to immerse them in water and remove it before cooking, or ferment them to deactivate lectin. Removing the seed and husk is another way to reduce lectin, and pressure cookers also neutralize lectin’s effects.
For those who have trouble digesting gluten, lectin, and other specific proteins, we recommend taking digestive enzymes!
