Bacon is one of the most beloved foods in the Western diet The smoky, salty, crispy pork product shows up on breakfast plates, burgers, salads and more But as tasty as it is, bacon has come under scrutiny for its fat and sodium content.
Now, some health experts are raising concerns about another component of bacon – lectins. This article will explore what lectins are, if bacon contains them, and how big of a health issue they pose.
What Are Lectins?
Lectins are carbohydrate-binding proteins found in many plants, especially beans, grains and nightshades. They serve as a natural defense mechanism for plants.
When animals or insects try to eat the plant, the lectins bind to carbohydrate molecules on the digestive tract. This makes it harder for the plant’s predators to properly absorb nutrients.
Lectins irritate the gut lining and cause inflammation They are considered anti-nutrients – substances that interfere with nutrient absorption. Consuming high amounts of lectins long-term may contribute to leaky gut syndrome
However, cooking, sprouting, soaking, fermenting, and processing can reduce or neutralize many dietary lectins.
Do Animal Foods Contain Lectins?
Lectins originate in plants. But animals that eat lectin-containing foods can accumulate small amounts in their tissues.
Pigs, cows and chickens are often fed grains and beans with lectins. This means pork, beef and poultry may pick up traces of the compounds.
However, the lectin content of animal foods is generally low compared to plant sources. And thorough cooking should deactivate most lectins from animal tissues.
Does Bacon Specifically Contain Lectins?
There is limited available data on the lectin content of bacon. However, some inferences can be made:
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Pigs fed lectin-containing grains: Commercial pigs are usually fed soy or corn, which supply lectins. This means some lectins may be present in their meat.
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Low lectin muscle meats: Lectins tend to concentrate in organ meats rather than muscles like pork belly or back bacon. So bacon likely contains fewer lectins than other pig parts.
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Thorough cooking: Frying or baking bacon should denature most heat-sensitive lectins potentially present.
Overall, bacon probably contains minimal lectins, especially compared to plant foods. While traces may be present from pig feed, research shows muscle meat is very low in lectins compared to organs or plant foods.
Should You Avoid Bacon Due to Lectins?
For most people, the small lectin content of bacon does not present a major health concern.
The main potential issues from bacon are:
- High in saturated fat and sodium
- Nitrates/nitrites added during curing
- Heterocyclic amines formed when overcooked
These are more scientifically validated risks of frequently eating bacon than lectins.
Of course, some people may be sensitive to lectins in bacon, especially those with autoimmune conditions. Lectins and AGEs (advanced glycation end-products) may also pose concerns for those following very low-lectin or anti-inflammatory diets.
But for an average, healthy person, bacon’s lectin content should not cause significant problems as part of an overall varied diet.
Tips for Enjoying Bacon Safely
If you want to keep enjoying bacon while limiting potentially harmful compounds:
- Choose uncured/nitrate-free bacon
- Opt for lower-sodium brands
- Cook gently to avoid charring/burning
- Eat smaller servings less often
- Pair with veggies or in a salad to balance nutrition
Also, look for bacon from heritage breed pigs. Their varied diet likely provides less lectin exposure than commercial feedlot pigs.
The Bottom Line
While bacon does likely contain trace lectins, the amounts are quite low compared to plant sources like beans and grains. For most people, lectins should not be a primary concern when occasionally enjoying bacon.
Moderating portions and avoiding overcooking is wise to limit sodium, saturated fat, nitrates and heterocyclic amines from bacon. But complete avoidance due to lectin fears does not seem necessary based on current evidence.
As with any food, individual tolerance varies. People with lectin sensitivity or autoimmunity may still wish to minimize or avoid bacon. But for the average person, other nutrition factors take priority over lectins when considering bacon’s health impact.
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How to maintain a lectin-free diet
For starters, maintaining a lectin-free diet is all but impossible. There are too many of them in our food, and if you only eat lectin-free foods, you might not get enough balanced nutrition to stay healthy. It is recommended that you either stay away from foods that are high in lectins or work to get rid of them by properly preparing them before eating them.
If you decide that cutting out most lectins is the right thing to do, here are three steps you can take to lower the amount of lectins you eat:
- Cook food properly. Cooking foods, especially beans, can cut down on the lectins they contain by a large amount. Some other ways to get rid of lectins are to soak, peel, de-seed, ferment, boil, or stew foods. Dr. Gundry specifically recommends pressure-cooking dry beans to eliminate lectins.
- Eliminate foods high in lectins. Some of these foods are grains, nuts, seeds, legumes, dairy, some meats, and sugary snacks. 20.
- Choose foods low in lectins. Mushrooms, asparagus, celery, garlic, onions, and meat raised on pasture are some of these foods.
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Before we get too deep into the science fueling Dr. Before we talk about Gundry’s suggestions and products, let’s answer the main question of this piece: What healthy superfoods should you eat?
Just to be clear (and so our medical review board can sleep at night), we should say that the term “superfood” doesn’t have a specific meaning in the medical or farming worlds. Still, the term has become so common that even well-known medical organizations use it to promote certain ways of eating that are good for you. 2.
Typically, a superfood is:
- High in antioxidants
- Nutrient-dense
- Low on the glycemic index
- Fibrous
One thing that isn’t on this list is “low in lectins.” This is because many foods that are advertised as superfoods actually have high lectin counts. So, what are the top foods that fit this mold and meet Dr. Gundry’s stringent criteria for inclusion in your diet?.
Avocados are full of good things for you. They have a lot of potassium, magnesium, fiber, vitamins A and C, folate, and more. Studies show that consuming avocados can help with cardiovascular health, weight management, and aging. 3.
Nuts have been shown to provide antioxidants and reduce inflammation. 4 They are also a good source of dietary polyphenols, which are organic plant compounds linked to better weight loss, metabolism, and the growth of cells. 5.
One ounce of extra dark chocolate a day with at least 27% cacao can help the heart and give you antioxidants. 6 7.
Dr. Gundry explicitly recommends shiitake and maitake mushrooms. Mushrooms, in general, are a great source of prebiotics that help stimulate good bacterial growth in the gut. 8.
Sesame has antioxidant and anti-inflammatory properties, which can help prevent and reverse cardiovascular diseases.9
Basil seeds are high in protein, fiber, and minerals like potassium, calcium, and magnesium. It has been shown that they are a good source of antioxidants and may also help fight infections and inflammation. 10.
Of course, your entire diet can’t consist of just these few superfoods. To figure out what else you can and should eat, Dr. Gundry would refer you to his food pyramid.
The Truth About Lectins | #ScienceSaturday
What foods are high in lectins?
Because it’s not widely believed that lectins can cause harm when eaten in normal amounts, there is no established Daily Value (DV) for lectins. It’s rare to eat foods with a high amount of active lectins, according to the Harvard T.H. Chan School of Public Health. Find the top foods high in lectins below. 1. Beans
Does raw lectin cause allergy?
Because we do not digest lectins, we often produce antibodies to them. Almost everyone has antibodies to some dietary lectins in their body. This means our responses vary. Some individual can have full blown allergic reactions. A few lectins from different fruits and vegetables have been identified as potential food allergens, including wheat agglutinin, hevein (Hev b 6. 02) from the rubber tree and chitinases containing a hevein domain from different fruits and vegetables.
Does corn have lectin?
Like nearly all other grains, corn (which is not a vegetable but a grain) has a high lectin content. And since corn is one of the biggest crops and most common food additives—think corn syrup, cornstarch, cornflakes and other breakfast cereals, corn chips— the typical American eats some form of corn multiple times a day.
Do whole grains contain lectins?
Whole grains, especially wheat, contain high amounts of lectins in their raw form. They also contain phytic acid, which can reduce the bioavailability of some nutrients, says Dr. Foxman. Soaking, sprouting or cooking (by boiling or pressure-cooking) whole grains before eating them minimizes their lectin content, he says.
What legumes contain lectins?
Peanuts are another form of legume, and like kidney beans, they contain lectins. Peanut lectins can be detected in the blood after eating peanuts in large amounts. While no studies have been done to determine whether this has health effects, it does show that peanut lectins are absorbed by the body. 3. Whole Grains
Are raw beans high in lectins?
Raw beans are high in lectins, but most of them are removed through the cooking process. Although beans are considered a food high in lectins, you probably won’t eat them in a way that will cause harm. Dried beans, such as kidney beans, are typically soaked and then boiled for hours.