Understanding Lectins

Lectins are proteins present in varying amounts in numerous plant and animal foods. They are crucial in plant defense mechanisms, acting as natural insecticides. 

However, lectins can interact with cells in the digestive system in humans, potentially causing adverse reactions. For example, lectins are linked to autoimmune conditions, including diabetes and rheumatoid arthritis. 

In diabetes, lectins can make cells in our pancreas more likely to be attacked. Some foods like wheat and soy can also contribute to diabetes in certain people. 

In rheumatoid arthritis, lectins can affect molecules that cause inflammation. Wheat lectin, in particular, interacts with a specific sugar molecule that is exposed in arthritis.[1]

As the author of this article, I would feel it remiss not to share my personal experience about reducing lectins in my diet. Since following a lectin avoidance diet, I have significantly improved my gut health and gained control over my autoimmune conditions and IBS symptoms, which had destroyed my life in many ways for a decade, and which have affected my life significantly for two decades or more. 

Adopting a lectin-free diet may offer several health benefits, helping prevent inflammation and other health issues. When certain lectins are limited in the diet, many people also see a reduction in diabetes, rheumatoid arthritis symptoms and gut health. I for one, have significantly improved my health well-being and led a healthier lifestyle by eliminating high-lectin foods and incorporating anti-inflammatory foods into meals. 

I’ve dropped many foods from my diet, have included a plethora of new foods, and have adapted my eating to reduce my lectin intake and my intake of harmful chemicals that can contribute to inflammation, poor gut health, and autoimmune issues.

So on that note, let’s explore lectins, eggs, and which eggs are recommended on a lectin avoidance diet.

Are Eggs High in Lectins?

Unlike certain plant-based foods, eggs, particularly egg whites, are not considered high in lectins. Lectins are primarily found in plants, especially legumes, grains, fruits, and vegetables. As animal products, eggs contain fewer lectins than most plant foods. However, the lectin content in eggs can vary depending on the diet of the hens that lay them. Commercially produced eggs from caged hens are typically fed cheap, gluten-heavy diets, resulting in higher levels of lectins. 

In contrast, free-range and pasture-raised eggs from hens with a more natural diet contain fewer lectins. As mentioned, from a lectin perspective, eggs can be considered relatively low in lectins. However, if an individual has poor gut health, suffers from inflammation, or is particularly sensitive to lectins, the lectin content in eggs may be more of a concern.

Bloating and Eggs

Bloating is a common digestive issue caused by various factors, including diet, gastrointestinal disorders, and food intolerances. While some individuals may experience bloating after consuming eggs, lectins are typically not the primary cause of this gut health issue. The presence of specific proteins in eggs, such as albumin or egg white proteins, can be the reason for bloating in some people. If bloating occurs after consuming eggs, it is advisable to consult a healthcare professional to determine the exact cause and explore potential solutions.

Eggs, the Lectin-Free Diet, and the Plant Paradox Diet

The concept of a lectin-free diet gained popularity through Dr. Steven R. Gundry’s book, “The Plant Paradox.” The Plant Paradox Diet encourages individuals to adopt a low-lectin lifestyle. Based on Dr. Gundry’s book, the diet recommends avoiding foods high in lectins, such as grains, nightshade vegetables, and legumes, for optimal health. The diet’s premise is that lectins in many nutritious foods can cause inflammation, disrupt cell communication, and contribute to various health problems. By limiting lectin consumption, the diet aims to improve gut health, reduce inflammation, and promote weight loss.

Based on Dr. Gundry’s recommendations in “The Plant Paradox,” eggs are generally considered acceptable for those following a lectin-free diet. While eggs contain a small amount of lectins, the levels are typically low enough to be well-tolerated by most individuals.

It’s important to note that some individuals may still experience sensitivities or allergies to eggs unrelated to lectins. Avoiding eggs or seeking alternative protein sources may be recommended in such cases.

For those following the Plant Paradox Diet, it’s not just lectins that are aconcern, when it comes to choosing which eggs to eat. Keep reading, because in a moment we’ll discuss something else that Dr Gundry says is also important when choosing which eggs to eat. But before we delve into that, let’s look at whether it could be possible to reduce the lectins in eggs.

Removing Lectins from Eggs

If you are concerned about the lectin content in eggs, you may be wondering if there are cooking methods that can reduce their presence. Lectins are sensitive to heat and partially denatured during cooking, but cooking needs to be at high temperatures. It is less common in Western cultures to eat raw eggs than in some cultures, with boiling, frying, or scrambling eggs. These common cooking methods could potentially help reduce the already negligible lectin content in eggs.

It’s not just lectins in eggs that are the concern

Dr. Steven Gundry, a well-known heart surgeon and author of “The Plant Paradox,” shares his perspective on the potential concerns associated with eating eggs daily for an extended period. He emphasizes that reducing animal protein intake can generally benefit overall health. Dr. Gundry highlights the correlation between insulin-like growth factor one (IGF-1) and animal protein, including eggs.

IGF-1 is a growth hormone that resembles insulin in structure and function. Normally, the production of IGF-1 decreases after the age of 40. Older individuals with lower levels of IGF-1 tend to have a lower incidence of cancer, while those with higher levels have a higher risk. Dr. Gundry explains that three factors influence IGF-1 levels: sugar consumption, animal protein consumption (including eggs), and time-restricted eating or intermittent fasting.

Dr. Gundry refers to a study conducted at St. Louis University’s Nutrition Center, which explored the impact of substituting animal protein with vegan sources in calorie-restricted individuals. The study found that eliminating animal protein reduced IGF-1 levels by over 50 points. This reduction supports the idea of limiting egg consumption due to their animal protein content.

How much protein do we need?

Regarding protein requirements, Dr. Gundry aligns with Dr. Walter Longo from USC, who suggests that consuming approximately 20 to 30 grams of protein per day is sufficient. Contrary to the belief that protein intake should match body weight in kilograms, Dr. Gundry explains that excessive protein can stimulate IGF-1 production unnecessarily. Additionally, he mentions that the body recycles about 20 grams of its protein daily, reducing the need for additional protein intake.

Dr. Gundry cites a study conducted by the American Dietetic Association, which observed that 30 grams of protein per day supported muscle synthesis equally well in young adults and senior citizens. The additional protein consumed (90 grams in the study) was not used for muscle synthesis and instead converted into sugar through a process called gluconeogenesis, ultimately leading to fat storage.

However, Dr. Gundry mentions a disagreement with Dr. Longo regarding protein requirements for individuals over the age of 65. He attributes older adults’ seemingly increased protein needs to damage caused by lectins, substances found in certain foods. Due to this damage, senior citizens may have reduced nutrient absorption, necessitating higher protein intake. Nonetheless, Dr. Gundry highlights that reducing lectin intake can increase overall protein absorption, suggesting that the focus should be on mitigating lectin-related damage rather than increasing protein intake.

Dr. Gundry cautions against consuming eggs daily and advises individuals to limit their protein intake, particularly from animal sources. He suggests incorporating other nutrient-rich foods into breakfast, such as olive oil, goat yogurt, sheep yogurt, allulose (a low-calorie sugar), and alternatives like LAVA yogurt. He also recommends options like sorghum cereal with plain coconut milk or sliced avocado with olive oil. Additionally, he mentions that good sleep can help prevent insulin resistance and carbohydrate cravings.

What types of eggs does Dr Gundry recommend?

So if you are considering incorporating eggs inot your diet, you will likely be interested in knowing which eggs Dr Gundry recommends. He suggests opting for pasture-raised eggs or, at the very least, omega-3 eggs.

Eggs from caged hens are not a good option. Caged hens are fed with commercially produced feed containing wheat grains, corn, and soybeans, which are cheap food sources for the hens. These feeds are also enriched with vitamins, some of which may be artificially made. 

Caged hens are confined to small spaces and cannot eat fresh food like green vegetables, fruits, or even insects and bugs. The commercial methods used to feed caged hens are designed to produce the maximum results at the least cost possible, which is why their diets are primarily composed of grains and soybeans. This can result in high lectins levels in the eggs caged hens produce. So although you may pay less for these in-store, consider whether you could instead be paying for these with your health in the long run.