Lectins and Chitin-Binding Lectins

What are lectins?
     Lectins are proteins that bind to sugar molecules. These proteins are actually present in all plants and animals. Long ago, plants created a defense mechanism to avoid being completely eaten by bugs, animals and humans. Plants created a sort of low grade toxin that would create digestive problems in those that ate them. Even though lectins are helpful in plants and animals by supporting a variety of functions, they can be detrimental to those who ate too much of them. As long as the bugs, animals or humans did not consume too much, they were safe, as were the plants, which did not want to be eaten.

Why are lectins a problem?
     Long ago, when our ancestors ate a wide variety of foods, consuming small amounts of lectins was not a problem, however today this causes a problem for those who struggle with digestive issues, especially those with a gluten intolerance. Lectins bind well with sugars and help plants to ward off invaders, however, when humans consume them they are still designed to attack the sugar molecules. Our digestive systems are lined with sugar cells that help us to break down foods. Lectins attack the digestive lining causing our immune system to fight back. The result is damage to the intestines, leading to malabsorption of nutrients, a change in the gut flora, which then leads to bacteria in the gut, other cells getting redirected to the intestine to repair it and possibly creating leptin resistance which is a pre-diabetic condition leading to obesity. In addition, lectins can cause leaky gut, which can cause lectins and other harmful particles to enter the bloodstream. This allows them to move freely throughout our bodies, again causing our immune systems to attack not only the lectin invaders, but the healthy cells they are attached to. This is why lectins have been linked to autoimmune diseases such as Irritable Bowel Syndrome, Crohn's Disease, colitis, thyroiditis, fibromyalgia, chronic fatigue syndrome and arthritis.      

Which foods contain lectins?
     The simple answer is all of them, but some foods have a higher concentration of lectins than others. Surprise...wheat has one of the highest concentrations of lectins, along with all other grains (corn, rice, barley, oats, etc.), legumes (beans, soy, peanut, etc.), nuts, dairy and nightshade vegetables (potatoes, tomatoes, peppers, eggplant, etc.), the oils and products that come from these foods and any genetically modified foods (GMOs).

How can I limit my intake?
     The first way is obvious, limit your intake of these foods. Cut back on your consumption of grains, legumes, nuts, dairy and nightshade vegetables.  However, there are ways to lessen the concentration of lectins in some foods. For example, cooking, soaking, boiling or sprouting foods that have a high concentration of lectins may reduce their overall concentration.

What are chitin-binding lectins?
     Those of us who eliminate gluten from our diets often still have adverse effects from eating. This may be due to chitin-binding lectins. Other foods containing lectins have very similar properties to wheat lectins. These foods are potatoes, tomatoes, barley, rye and rice. Rice and potatoes which are heavily used in "gluten free" foods are right here as containing almost the same breakdown as wheat. This could be why inflammation and dietary problems still persist for people who eliminate "gluten" from their diets.

Why are some people dependent on pain reducers (NSAIDs) and glucosamine supplements? 
     Many millions of Americans suffer from joint pain. Advil, Tylenol and other NSAIDs are widely used to reduce pain and inflammation. Additionally, glucosamine and chondroitin supplements are widely sold to also reduce this joint pain. Why does this work? When we take glucosamine supplements the chitin-binding lectins in our food binds to the glucosamine supplements instead of binding to our cells in our bodies, therefore limiting the impact on our bodies. The supplements are merely acting as a bandage to reduce pain and suffering. However, people would greatly benefit from reducing lectins from their dietary habits, instead of masking the pain with painkillers and supplements.

Sources: 

Sayer Ji, GreenMedInfo.com; Dr. Al Sears; Davin JC et al., Biol. Neonate, 1991;59(3):121-5.

http://www.naturalhealingnews.com/lectins-worse-than-gluten/#.VniKsRUrLIU

http://www.marksdailyapple.com/lectins/

http://www.sott.net/article/229598-Beyond-Gluten-Free-The-Critical-Role-of-Chitin-Binding-Lectins-in-Human-Disease

http://trulyglutenfree.co.uk/2013/01/16/why-potatoes-and-tomatoes-can-be-just-as-bad-as-gluten/