NBSV 066: B.S.-busting on lectins (a.k.a. "antinutrients"); the pseudoscience of "lectin-free" diets
Updated: Mar 12
You’re in for some good old-fashioned bullshit-busting today, all about the idea that lectins (also often called “anti-nutrients”) are bad for our health.
Here's what I discuss in today's episode:
What are lectins?
Why did we suddenly—and recently—start caring about lectins?
Where are lectins found? What foods are high in lectins?
What’s the supposed issue with lectins? Why are they considered “harmful”?
…and why is this incorrect, inaccurate, and complete B.S.?
Important topics and points you don't want to miss:
>> A thorough debunking of the concept that lectins are harmful to our health.
>> Cooking, sprouting, or fermenting destroys lectins in food. Given that the foods highest in lectins are grains, beans, and lentils, which need to be cooked or sprouted to be eaten, we're not actually getting lectins from these foods.
>> If you’ve tried a so-called “lectin free diet” and felt much better on it, all the power to you! The reason you feel better cutting out things like wheat and legumes, however, is likely not the presence of lectins.
>> If you lost weight on a lectin-free diet, it wasn’t the lectins. A lectin-free diet eliminates many of the highly processed, highly caloric foods commonly found in the Standard American Diet, and replaces them with whole foods.
Resources and further reading:
Nutritionstudies.org debunking The Plant Paradox.
Today's Dietitian: Clearing up lectin misconceptions.
Precision Nutrition: All about lectins.
Nutritionfacts.org: Dr. Gundry's The Plant Paradox is wrong.
Harvard School of Public Health: Are anti-nutrients harmful?
Washington Post: Going 'lectin-free' is the latest pseudoscience diet fad.
Connect with Karina:
Sprouted Gains: Your guide to gaining muscle, losing fat, and fuelling your strength training on a plant-based diet.
Karina's ebook, Sprouted Gains, shows you how to enjoy delicious plant-based foods while making sure you nail your fitness and physique goals.
The best part? You don't have to cut carbs, chug 3 protein shakes a day, forgo your favourite foods, or spend 5 hours meal prepping every Sunday.
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Episode transcript: Access a full transcript of the episode here.
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