00:00 You may not have heard of the term lectins before,
00:02 but you've probably heard of someone
00:03 who avoids certain nightshade vegetables,
00:06 which are a family of vegetables
00:07 that grow and flower at night,
00:09 or whole wheats and legumes
00:11 because of the lectins they contain.
00:13 Lectins are a type of protein that binds to carbohydrates.
00:16 They're not digestible to humans,
00:18 and some research has found they could potentially inhibit
00:21 the absorption of nutrients like calcium,
00:23 iron, phosphorus, and zinc.
00:26 All plants contain lectin, including vegetables,
00:29 fruits, grains, and soy.
00:31 The highest amount of lectins are found in raw legumes
00:33 like peas, beans, soybeans, and lentils.
00:37 Nightshade vegetables like eggplants, tomatoes, peppers,
00:40 potatoes, and several spices are higher in lectins
00:43 than other type of vegetables,
00:45 which is why lectin-free diet promoters
00:47 tell people to avoid them.
00:48 These foods are low in lectins
00:50 and allowed on a lectin-free diet.
00:52 Avocados, asparagus, cruciferous veg like broccoli,
00:55 Brussels sprouts, and leafy greens,
00:57 celery, cooked sweet potatoes, garlic, mushrooms, onions,
01:01 and pasture-raised meats.
01:02 In short, probably not.
01:05 Many health experts point out that the limited research
01:07 around lectins' negative effects is around active lectins,
01:11 which are primarily found in the raw versions of the food.
01:14 So the benefits of eating these foods
01:16 far outweigh any potential negative effects.
01:19 Thanks for watching, and eat well.
01:20 (upbeat music)
01:23 (upbeat music)
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