“As a dietitian, I think it’s more nuanced than a simple ‘avoid lectins’ directive,” Rissetto shares. “Lectins are naturally occurring proteins found in many plant foods that actually have a lot of nutritional benefits. While it’s true that certain lectins can be problematic in large amounts or if foods aren’t properly cooked, most of us aren’t eating raw kidney beans or uncooked legumes.”
The sentiment was echoed by Qi Sun, associate professor in the Departments of Nutrition and Epidemiology at Harvard T.H. Chan School of Public Health, who told Forbes“Lectins are not a particular health concern.” He added that in the very few cases where lectins are known to be harmful, Americans generally do not consume enough to cause issues.
Rissetto explains that when foods are prepared correctly—soaked, cooked, or fermented—the lectin content drops significantly, and they become safe and nutritious to eat. These foods , she says, are also rich in fiber, antioxidants and essential nutrients, which we know support gut health, metabolic health and longevity.
