I’ve read recommendations to avoid beans and whole grains because of lectins. Is there any truth to that?
Lectins are proteins that bind to carbohydrates and are found in almost all life forms, from microorganisms to plants to animals to man. There are many types of lectins; some are entirely safe, and some can pose health risks. Lectins are found in many foods that are a part of the American diet, including meat, dairy products, eggs, and plant foods.
Those promoting a lectin-free diet often recommend avoiding beans, whole grains, and white potatoes. However, these healthy fiber foods indeed contain some of the highest amounts of lectins in plant foods.
Here’s the good news: cooking these foods with “wet” heat, such as boiling, stewing, cooking in a sauce, or mixing into a dough and baking, breaks down lectins to negligible levels. So, you want to avoid all raw or undercooked beans and legumes, especially kidney beans. Make sure the beans are easily squished between your fingers. If canned beans are a bit hard, rinse and drain them, put them in a saucepan with fresh water, and boil them until they are soft. Avoid eating raw whole grains or raw potatoes. Enjoy them cooked instead.
Notably, the five longest-living people groups on the planet with the greatest proportion of healthy centenarians eat a diet of about 95% plant foods and include at least one cup of cooked beans daily.
If you'd like to learn more, you can check out this article, which contains links to other helpful resources.