Gluten Free Lectin Free
I read too much. I study this stuff too much, I listen to every bit of information I can find on celiac disease, gluten intolerance, nutrition, exercise, and all of it. Sometimes I think my head may explode. One thing I am unflinching on is my right and ability to change my mind. I have ideas and positions on things, but if I learn something that makes me change my mind, I will. I reserve my right to flip-flop should the evidence point me in that direction. I reserve the right to be wrong, and to change my position. And so do you.
There are always new ideas being explored, new bits of information being discovered, and with each one of those things there are individuals that put their own spin on them. Let the confusion commence. Wouldn’t you agree? I am sure you have experienced the same… right?
Isn’t it confusing enough without the news outlets adding to and feeding on the confusion? For every hypothesis or idea that is put forth, there is almost certainly a bit of research somewhere that can support it. Almost as certainly, there is also a bit of research that will refute it.
It’s all about the spin.
I’m not implying a huge conspiracy theory, but I am saying that data can be twisted and skewed to support almost anything. It doesn’t always happen, but it can. Simply keep your eyes open and take in all of the information, then make your own informed decision.
One of the confusing issues I’ve been learning more about lately is lectins. More specifically, the role of lectins in autoimmune disorders, specifically celiac disease as the focus of discussion on this site. There is some evidence that it could be beneficial for those with autoimmune disorders to avoid all lectins. Lectins may be implicated in dysfunction with the hormones that make us feel full. There are some who feel very strongly that the evidence points in this direction, and there are others who think it’s a load of hooey.
What are lectins?
Lectins are proteins that bind to carbohydrates or glycoproteins (proteins that contain carbohydrate chains). These proteins termed lectins (from the Latin legere, “to select”) have the ability to bind to specific carbohydrate molecules. Lectins allow cells to bind or communicate with each other and are found in every living organism, including viruses and bacteria, with most of them being harmless. This stems from research as far back as the 1880’s.
So I continue to learn in an attempt to make an informed decision.
This particular branch of my own personal nutritional education came from some of the research I was doing when I posted the original “Paleo Diet for Celiac Disease” post. Lectins are in many carbohydrate sources, both gluten and non gluten containing. They are generally found in tubers, grains, and legumes. The argument is that lectins can cause or exacerbate autoimmune disorders (and possibly contribute to leptin resistance, which deals with weight regulation.) This paper was fairly neutral on the subject, but did raise the idea that lectins could affect the intestinal flora (gut bacteria,) which as we’ve learned recently could have a significant impact on celiac disease and gluten intolerance, along with other gut disorders.
It’s really interesting stuff and as far as I’m concerned, it needs more study. If you find additional information, please feel free to school me. Am I going to give up my rice? Not yet, although I am reserving my right to flip flop.
I was in the car, listening to a podcast with Matt Stone of 180 Degree Health. I dig Matt’s perspective because he is always learning and questioning things. He said one thing that really hit home; the discussion was about the Paleo way of eating, and the thing that Matt said that struck me so strongly was this: (paraphrasing as I didn’t pull over)
They’re focusing on the wrong bad guy. Instead of worrying so much about Neolithic foods, we should be more concerned about the food that has come about in the 20th century.
Well yes! Now that makes sense. It’s less about the corn, and more about the Corn Pops. I’m all for maximizing our nutrition, for making it healthy and tasty and awesome. But maybe it’s just baby steps we need to take for now. It’s not Paleo, or Atkins, or South Beach, or calling Jenny today. Just eat real food as it is produced from mother nature.
Where to start
Eat real food? Yes… eat real food grown naturally and eaten naturally. Food that will rot if it’s left too long, that doesn’t necessarily come in a package with all of the preservatives. This is what I’ve said all along, but sometimes it’s easy to start getting caught up in the minutiae of lectins.
It’s easy to start looking at the differences in eating methods and approaches to food, but it’s much more effective to look at the similarities, and incorporate those into your life. There will always be differences, but focus on the commonalities.
The biggest one-eat real food. Eat naturally gluten free real food. Meats, fish, poultry, veggies, fruits, dairy (if you can tolerate it) nuts/seeds, oils, nut butters, rice, potato, etc. There is a BOUNTY of naturally gluten free foods. Here’s my top 5 favorite gluten free carbohydrates sources too. (yes, quinoa has saponins, which are anti-nutrients)
And you can always check out Gluten Free and Fit 101. Which I think I need to add to again after learning more and more.
I’d love to hear your thoughts! What’s the easiest way for you to live gluten free and well?