Lectin and almond milk: what you need to know
If you struggle with poor gut health, and are trying to avoid cows milk and other dairy products in a quest to heal your gut, you are probably wanting to know which dairy-free milk is the best milk alternative. Soy milk, oat milk, rice milk, coconut milk and hemp milk are common plant based milk alternatives, but arguably the most enjoyed dairy alternative is almond milk. However, despite the fact that many people who are devoted to healthy eating and believe that these milk alternatives do no harm, there is a hidden protein in many plant based milk alternatives that could potentially be contributing to gut health issues, and it’s known as lectin.
Almond milk has become an increasingly popular non-dairy alternative for individuals who are lactose intolerant, have gut issues, or who or seeking a healthier alternative to traditional cow’s milk. But does it harbour hidden lectins?
Many people with poor gut health are becoming increasingly aware that foods with high lectin content can be problematic, causing inflammation, irritation, and other symptoms throughout the digestive tract and other parts of the body. So what’s the low-down on almond milk and lectin?
So it’s not surprising that the content of lectin in almond milk has become an increasingly popular question, asked by people with gut issues. Lectin content of manufactured foods and drink isn’t included on product labels, so we’ve written this article to help provide an answer to the common question “Is almond milk high in lectins?”.
LECTIN AND ALMOND MILK – HOW MUCH DOES IT CONTAIN?
Some almond milk brands are higher in lectin than others, but there is a way to ensure your almond milk is low in lectins.
What are Lectins, and How Do They Affect Us?
Lectins are a protein that binds to sugar molecules and is found in various amounts in many plants, including legumes, grains, and some fruits and vegetables. They have received attention recently due to their potential adverse effects on human health. Because of their binding properties, lectins can cause a host of issues. When consumed in excess by people with dysfunctional enzymes, lectins can cause nutrient deficiencies, disrupt digestion, and cause severe intestinal damage, disrupting intestinal barrier integrity, referred to as Leaky Gut. [1] Once the intestinal barrier is compromised, various autoimmune conditions can develop.
Dr. Steven Gundry is a retired heart surgeon, author, and prominent figure in nutrition and health. He gained popularity through his books, most notably “The Plant Paradox,” in which he discusses the potentially harmful effects of certain foods, particularly those containing lectins. As the author of this article, I can personally attest to the success of the lectin-free diet. After suffering through more than two decades of a chronic gut health condition and an autoimmune disease stemming from this poor gut health, my journey to healing, thanks to Dr Gundry’s teachings, is nothing short of remarkable.
According to Dr Gundry MD, the following autoimmune conditions are associated with lectins:
Rheumatoid arthritis: Dr. Gundry suggests that lectins may contribute to developing or exacerbating rheumatoid arthritis, an autoimmune condition that affects the joints.
Lupus is another autoimmune disorder Dr Gundry believes may be linked to lectin consumption.
Celiac disease: Although celiac disease is primarily triggered by gluten, which is a different component of certain grains, Dr. Gundry suggests that lectins may also play a role in developing or worsening this autoimmune condition.
Hashimoto’s thyroiditis: This autoimmune disorder affects the thyroid gland, and Dr. Gundry speculates that lectins could potentially contribute to its progression.
Multiple sclerosis (MS): Dr. Gundry suggests a possible link between lectins and MS, although scientific evidence supporting this claim is lacking.[2]
Some of the key points you should know about lectins and their potential impact on our health include:
– Lectins play a role in common biological processes of plants, such as growth, development, and defense against pests and pathogens.
– In humans, lectins have been linked to digestive issues, inflammation, and impaired nutrient absorption.
– High consumption of lectins has been associated with autoimmune diseases, such as rheumatoid arthritis and type 1 diabetes.
Conversely, some research suggests that certain lectins may have potential health benefits, such as antiviral, anticancer, and immune-boosting properties.
– Dr. Gundry, author of “The Plant Paradox,” advocates for a low lectin diet, claiming that reducing lectin consumption can improve gut health, promote weight loss, and reduce inflammation.
However, it is essential to note that not all lectins are harmful, and their effects on the human body may vary depending on individuals’ genetic makeup and gut microbiota. In addition, lectins are usually inactivated or considerably reduced by proper food preparation techniques, such as soaking, fermenting, and cooking. So with lectins and their impact on health aside, let’s now explore the health benefits of almond milk.
Benefits of Almond Milk for Health and Nutrition
Although most of us understand almonds to be a tree nut, they are, in fact, not true nuts. The part we eat is a seed, and the seed, together with the fleshy casing we don’t eat is called the drupes. Almond milk has become increasingly popular as a nutritious and low-calorie alternative to cow’s milk. [1] This plant-based beverage consists of filtered almonds and water; it is naturally dairy-free and lactose-free, making it an ideal choice for vegans and individuals with dairy allergies or lactose intolerance. Here are several benefits of almond milk for health and nutrition:
– Low in calories: With only 39 calories per cup, almond milk is a perfect low-calorie choice compared to cow’s milk and other plant-based milk alternatives.
– Rich in nutrients: Almond milk is an excellent source of several essential vitamins and minerals, such as vitamin E, a powerful antioxidant that helps protect the body from free radical damage. Furthermore, some varieties of almond milk are fortified with crucial nutrients like calcium and vitamin D, which play a significant role in maintaining healthy bones and teeth.
– Low sugar: Unsweetened almond milk is naturally low in sugar, containing just 2 grams per cup. This makes it an ideal choice for those wanting to reduce their sugar intake without sacrificing taste.
– Heart-healthy: Almond milk is high in healthy monounsaturated fats, which help lower bad cholesterol (LDL) levels and promote overall heart health.
– Easy to make at home: Almond milk is relatively straightforward, using a blend of almonds and water. This lets you control the ingredients, ensuring no unnecessary additives and preservatives exist.
– Suitable for special diets: Almond milk is a great option for those following a gluten-free, vegan, or vegetarian diet. It’s compatible with various dietary lifestyles, making it a versatile milk substitute.
– Suitable for many people with type 2 diabetes: Due to its potential benefits in managing blood sugar levels, almond is often considered a suitable beverage on a diabetes friendly diet, as it is low in Carbohydrates, especially when compared to cow’s milk or other dairy alternatives like rice milk or oat milk. This lower carbohydrate content can help prevent significant spikes in blood sugar levels after consumption. Almonds and almond milk have a low glycemic index, which means they have a minimal impact on blood sugar.
– Good nutrient profile: Almond milk contains essential nutrients like vitamin E, calcium, and unsaturated fats. These nutrients can contribute to overall health.
Almond milk is a healthy and nutritious plant based almond milk for those seeking a tasty alternative to cow’s milk. It’s rich in essential nutrients, low in calories and sugar, and suitable for diverse dietary preferences. [3][4] However, it’s important to note that almond milk may not provide the same amount of protein as cow’s milk, so individuals should ensure they obtain adequate protein from other sources in their diet.
Lectin and almond milk – is it low or high in lectins?
Is almond milk high in lectins? Lectins and almond milk have become a popular topic for debate. As almond milk has become an increasingly popular non-dairy alternative for individuals who are lactose intolerant, seeking a healthier alternative to traditional cow’s milk, and those following a low lectin diet, there is a lot of conversation around the lectin content of almond milk.
Almonds contain lectins, but they are predominantly found in the skins of the almonds. The good news is that the skins can be removed, and blanched almonds (those with the skins removed) are usually low in lectins. So technically, if almond milk is made with blacked almonds, it won’t be without lectins but it should have low lectin content.
However, since commercially-prepared almond milk is often made with whole almonds and then strained to remove the skins, during the blending process, lectins may leach into the water, thus making almond milk made with whole almonds not entirely lectin-free.
Is lectin in almond milk bad for you and how much almond milk can you have on a low lectin diet?
One of the key questions surrounding lectins and almond milk is; is lectin in almond milk bad for you? And anther question commonly asked is how much almond milk should you drink on a low lectin diet? Whether lectin in almond milk is mad for you probably depends on your tolerance for lectins and the total lectin content you are consuming in a day alongside the lectins in almond milk. For example, I m what Dr Gundry would probably consider a “canary”. I have a very low tolerance for lectins so I try to minimize lectins that cause digestive issues to negligible levels in everything I eat and drink, including almond milk.
Additionally, when incorporating almond milk into a low lectin diet, it’s important to consider the type of almond milk you choose. Almond milk made with whole almonds contains lectins, as these proteins are found in the skin of almonds. While no specific quantity of almond milk is recommended for a low lectin diet, consuming it as a substitute for regular cow’s milk or high-lectin plant-based milk alternatives is safe for many people. However, even a small amount may cause digestive issues for those who are particularly sensitive to lectins. Keep in mind moderation and balance are essential in any diet.
To safely incorporate almond milk into a low lectin diet, follow these tips:
– Drink almond milk made from blanched almonds: Almond milk brands that use blanched almonds, which have had their skins removed, result in a lower lectin beverage. However, depending on where you are located, finding a brand of almond milk that uses blanched almonds may or may not be an easy process.
– Opt for organic almond milk: This will help you avoid contamination with glyphosate and propylene oxide used in pasteurization.
– Prepare homemade lectin-free almond milk: To ensure complete control over the ingredients, you can make your almond milk using blanched almonds, filtered water, a blender, and any flavorings you prefer.
Why blanched almonds are lower in lectins
Blanched almonds are a popular choice for those looking to enjoy the numerous benefits of almonds without the drawback of lectins. Lectins are proteins found in many plant-based foods, including almonds, and can lead to digestive issues or inflammation for some individuals. In almonds, the lectins are predominantly found in the skin. This is where blanching comes into play.
Blanching almonds involves a simple process of briefly boiling them in hot water, followed by immersing them in cold water. This process softens the skins, making them easy to remove. By doing this, the lectin content of almonds is significantly reduced. Summarizing the benefits of blanched almonds:
– Reduced lectin content: Blanched almonds have significantly fewer lectins than their unprocessed counterparts, making them a safer option for those following a lectin-free or low lectin diet.
– Improved nutrient absorption: Along with lectins, almond skins also contain phytic acid, which can inhibit the absorption of certain vital nutrients. By removing the skins through blanching, this issue is mitigated.
– Versatile use in recipes: Blanched almonds can be easily incorporated into various recipes, including almond milk, almond butter, and almond flour. Blanched almonds make these recipes more gut-friendly and suitable for those following a low lectin diet.
Choosing blanched almonds over regular almonds can help reduce the lectin content in your diet, leading to improved gut health and nutrient absorption. Consider incorporating blanched almonds into your recipes for a healthier, lectin-free alternative. [5]
Antinutrients in Almonds – the other hidden culprits that cause digestive issues
Overall, almond milk could be considered a healthier choice for those on a gut health diet, as it does not contain dairy protein that often causes food sensitivity reactions in some people.
However, it is important to note that in some people, excessive consumption of almonds could lead to feeling tired or fatigued and experiencing inhibited digestion. It’s not only lectins that can cause these symptoms.
Almonds also contain antinutrients such as phytic acid and mycotoxins, which can affect some people, particularly those with a sensitive gut. Phytic acid limits the absorption of iron, zinc, and calcium. Humans can’t metabolize phytic acid due to insufficient phytate-degrading enzyme activity in their digestive tract. [6] [7]
Phytic acid is an organic acid found in almonds’ outer layer or hull and many other seeds, grains, and legumes. It serves as a storage form of phosphorus in these plant-based foods.
To reduce antinutrient content, you can sprout almonds, purchase blanched almonds without skin, or try cooking methods such as roasting to reduce antinutrient content.
Below are some steps to help reduce antinutrients in almonds:
• Soak almonds in water and salt solution: This method can help reduce phytic acid levels in almonds. Phytic acid binds to essential minerals in our gastrointestinal tract, which can lead to mineral deficiencies. Soaking almonds in saltwater before consuming them can lower the phytic acid content. [8]
• Store almonds properly: Improper storage of almonds can lead to fungal growth, which can be problematic for those sensitive to it. To prevent this, store almonds in a cool, dry place and consume them within a reasonable period.
• Purchase nuts during harvest season: Buying almonds straight from the farmer during the harvest season can ensure you get nuts that haven’t been stored for too long, reducing the chances of fungal contamination.
• Add apple cider vinegar (ACV) to soaking water: This can inhibit the growth of microbes and fungi, ensuring your almonds stay fresh and uncontaminated.
• Sprouting almonds: Sprouted almonds have reduced phytic acid. Depending on the temperature and humidity, sprouting can take 12 to 48 hours.
By reducing antinutrients in almonds, it’s possible to make almond milk a healthier and more digestible option for those sensitive to certain compounds found in almonds. [9]
Label reading – avoid commercial almond milk with these ingredients
Label reading is crucial to choose the healthiest and most suitable almond milk for your dietary needs. Many store-bought almond milks contain additives, oils, emulsifiers, thickening agents, sweeteners, and other ingredients that may not suit people following a low lectin diet, low-inflammation diet, or any diet that aims to improve gut health. To help you make a wise choice, here are some additives and ingredients to avoid when buying almond milk:
– Carrageenan: This thickener derived from red algae seaweed is widely used in processed foods (3). While it’s considered safe for consumption, some individuals may be sensitive to this additive. Avoiding almond milk with carrageenan may be a good choice if you’re aiming to reduce lectin consumption.
– Gums and Thickeners: These ingredients, such as gellan gum (2, 3, 4), locust bean gum (3, 5), xanthan gum (6), and guar gum (7), are often added to almond milk to improve their texture, shelf life, and prevent separation. They are frequently processed, and while consuming small amounts may be safe, it’s best to opt for almond milk without these additives if you’re following a low lectin diet, low-inflammation diet, or any diet that aims to improve gut health.
– Added Sugars: Many sweetened almond milk contain high amounts of added sugar, which can contribute to weight gain and other health issues. Be particularly cautious of vanilla-flavored almond milk, as they often contain more than a tablespoon of added sugar per cup (1). Choose unsweetened almond milk and add your preferred sweetener, if desired, to control your sugar intake.
– Artificial Flavorings and Preservatives: These can be added to almond milk to improve taste and extend shelf life. Common flavors are vanilla and chocolate almond milk. However, these additives may not suit those following a low lectin diet, low-inflammation diet, or any diet that aims to improve gut health. Opt for natural, unsweetened almond milk whenever possible.
When selecting almond milk, read the label carefully and avoid products containing carrageenan, gums, added sugars, and artificial flavorings or preservatives. By doing so, you can enjoy the benefits of almond milk while adhering to your low lectin diet, low-inflammation diet, or any other gut health diet. [10]
How to make low lectin almond milk at home
If you struggle with poor gut health, you’ve possibly started to grow your own vegetables, buy organic foods, and make your own gut-friendly foods from nutritious and low lectin ingredients to improve your gut microbiome. And while making almond milk without lectins might not be possible, you can certainly make low lectin almond milk at home. If making your own almond milk is the next step towards a clean diet, or low lectin diet, that you would like to take, then you are in the right place.
Making your low lectin almond milk at home is a simple and cost-effective process. To make this delicious and nutritious alternative to regular milk, follow these steps:
1. Purchase raw blanched almonds, preferably organic, from your local grocery store, farmer’s market, or online platform such as Amazon.
2. Measure two cups of dry almonds and soak them in a large glass jar with 4 cups of filtered water. Cover the jar with a cloth and rubber band, and let it sit at room temperature for 6-12 hours or overnight. Soaking almonds helps activate live enzymes, making the nuts easier to digest and removing harmful lectins and phytic acid.
3. After soaking, thoroughly rinse the almonds. Avoid using soaking water for the milk, as it contains lectins and phytic acid.
4. Add the rinsed almonds to a blender with 3 1/2 cups of filtered water, and blend until smooth and creamy, for about 1-2 minutes.
5.To separate the almond milk from the almond pulp, you’ll need a nut milk bag or cheesecloth. Place the bag or cloth over a large bowl or container, and slowly pour the blended mixture into it. Line a large bowl with two layers of cheesecloth or a nut milk bag. Pour in the pureed almond mixture, gather up the sides of the fabric, and squeeze to separate the milk from the pulp. Continue twisting and squeezing until you’ve extracted as much milk as possible.
6. Optionally, sweeten your low lectin almond milk with a natural monk fruit sweetener.
7. Transfer the milk to a glass jar and enjoy it immediately or refrigerate it for up to 4 days.
By following these steps, you’ll create a delicious, low lectin almond milk that is a suitable alternative for those on a lectin-avoidance diet. Homemade almond milk can be used in smoothies or with green juice, making it a versatile and tasty addition to your healthy diet.
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Lectin and almond milk: In summary
Almond milk is a nutritious option for those people looking to avoid lectins in their diet. Almond Milk is generally considered safe for lectin avoidance diets; however, it’s best to opt for almond milk made from blanched almonds. due to additives. It’s also pertinent to read labels and avoid almond milk containing additives that can harm the gut.
Key points to remember about almond milk and lectin avoidance diets include:
– Almond milk is free from dairy proteins and suitable for those with lactose intolerance
– Unsweetened almond milk is low in sugar and high in vitamin E, a powerful antioxidant
– Almond milk is naturally dairy- and lactose-free, making it an ideal option for vegans and those avoiding dairy
Like with other foods, moderation is key. It can be a good idea to be mindful of the amount of almond milk consumed daily, as it contains phytic acid, a substance that limits the absorption of iron, zinc, and calcium. Drinking excessive amounts of almond milk each day, for a prolonged period could lead to fatigue or other health issues due to anti-nutrients.
In summary, almond milk is a safe and healthy choice for those following a lectin-avoidance diet, a low inflammation diet, and diets to promote good gut health. So, enjoy your delicious almond milk-based smoothies and other recipes. Remember to choose unsweetened varieties and pay attention to the overall quantity of almonds in your daily intake to maintain optimal health and wellness. [20]
Want to learn the finer details about the dietary changes I made to improve my gut health?
