Lectins, a protein found in plants that act as the plant’s defense mechanism, have been found to cause adverse reactions in some people. While people on a lectin-free diet often boost their intake of whole foods, there are a few surprising foods you need to avoid at all costs. Here is a list of the worst foods for your lectin-free diet.
Most people eating lectin-free know the dangers of certain foods. Undercooked red kidney beans are a lectin dieter’s worst nightmare. And, while soybeans masquerade as a “health food”, their lectin content makes them something to avoid. Also on the list are wheat and tomatoes…however here are few others that you may not know about.
1. Casein A1
Casein, one of the proteins found in cow’s milk, is high in lectins. Specifically, casein A1 which is a type of casein. Even if you buy organic, you won’t escape the casein. In addition to being high in lectins, it has been known to cause adverse reactions in people with a gluten intolerance, and it places a strain on the digestive system. Instead, choose a dairy free milk like almond milk or rice milk. Or use whey isolate since whey isolate has had the casein and lactose removed.
2. Peanuts
Drop the peanut butter now! Peanuts are a great source of protein, vitamins, and minerals like magnesium, potassium, and zinc. They are a filling snack, and who doesn’t love adding peanut butter to smoothies? However, unbeknownst to many, peanuts are actually a legume and not a nut. Anyone who is on the lectin-free diet knows to avoid legumes! Peanuts are especially worrisome because with some other legumes, you can cook the lectins out. With peanuts, no such luck.
3. Potatoes
Potatoes, unfortunately, contain lectins. While people often choose this veggie to add carbs to their diet, potatoes are also known for their ability to transform into a variety of unhealthy food items. The thing that sets potatoes aside in a lectin-free diet, is that the lectins in potatoes are heat resistant. Cooking potatoes doesn’t eliminate up to 50% of the lectins.
Lectin Free Snacks with MariGold
It can be hard to determine what foods are high in lectins without pre-planning. So, it makes things a lot easier if you have snacks on hand that you know you can trust. Just because you’re avoiding lectins doesn’t mean you can’t indulge. These Lectin Free Marigold Snacks are made from healthy, clean ingredients that meet all the requirements outlined in “Dr. Gundry’s Plant Paradox Diet” book.
I just wish Marigold had more options with only 1 gm of sugar. Sugar is a source of inflammation. I also understand the need for the type of packaging, but wish there was a more environmentally friendly option, or a way to return/recycle those materials.
Thanks, Felicity. Very few of our products have “added” sugar. Most of the sugar is from sugar that occurs naturally in ingredients such as coconut and nuts.
And, we are looking into all available packaging options. I appreciate your concerns.
CORRECTION! ALMOND MILK CONTAINS LECTINS!!! It does if it is made from whole almonds. The skin on the almond nut is loaded with lectins
There’s only 3 items on the list????
Whey protein in theory does not have Casein but some does make it through the cheese process. Actually depends on the type of cheese where the Whey comes from as well.
arrrrg..no peanut butter? no milk, at least from cows eh? what about goat milk? legumes are an important part of sustainable ag because they help fix nitrogen into the soil and reduce the need for industrial fertilizers, so removing them from crop rotations is a bummer.
Matthew, many people tolerate goat’s milk, and even and cow’s milk, just fine. Same for legumes.
But, for those with gut issues, these are often problematic.
You can have A2 milk. This includes goat milk, buffalo, and I believe sheep’s milk as well. Unfortunately, peanuts are one of the foods containing the highest amount of lectins.
And almonds contain lectins, unless they’re ‘skinless’.
Correct. That is why we use blanched, skinless almonds in our products.
Thanks for your feedback to help make sure everyone is aware.
The most common cow milk in the US I believe is Holstein which is A1, there are other breeds of cows that are A2.
Goat and sheep is A2 so you’re good there.
From this site: https://www.healthline.com/nutrition/a1-vs-a2-milk#definition
A1 beta-casein. Milk from breeds of cows that originated in northern Europe is generally high in A1 beta-casein. These breeds include Holstein, Friesian, Ayrshire, and British Shorthorn.
A2 beta-casein. Milk that is high in A2 beta-casein is mainly found in breeds that originated in the Channel Islands and southern France. These include Guernsey, Jersey, Charolais, and Limousin cows (1Trusted Source, 2Trusted Source).
Plant clover, which is a nitrogen fixing legume.
Good and informative, but I would suggest that saying “some” people are affected by lectins is off the mark. The word “‘many” or even “most” are probably more accurate.
Anyway, I bring the Merigold bars with me on my bike rides and throughout my workday. They give me a great snack, as eating out has limited lectin free options.
I agree! Before I had heard about lectins I thought that the issues that I had were just a part of aging. That’s the lie that we are told by pundit parrots! The changes that have occurred in my body since managing my lectins is amazing! And what pisses me most is the government conspiracy to conceal the information!
I know what you mean. I experienced the same thing when I got rid of gluten and FODMAPS. We all need to learn what works best for our bodies.
Cashews are another big lectin “no-no”. Basically all vegetables in the nightshade family.
You are correct about cashews. That is why we don’t include cashews in our lectin free products. However, cashews have other redeeming qualities and many people enjoy them.
Are cashews from the nightshade family?!
No, cashews are not nightshades. Actually, they are considered as an anti-inflammatory food.
Where can I buy marigold bars?
Hi Jane,
You can purchase from our website, on Amazon, or at these retailers: RETAIL LOCATIONS
I began the Plant Paradox dioet (lifestyle???) a few months back, and searched high and low for a quick snack protein style bar to support that lectin-free approach; no luck…until I stumbled upon Marigold! WOW, am I ever happy with those delicious and quality bars! I began with the “sampler” pack to taste as many options as I could, and my 2nd order settled on my two faves, “Macarooned,” and “Chocolate Mint.” I feel like eating them is a “guilty pleasure,” but I know I am safely lectin-free with them, and I now have a great in-between meals, or extra protein boost when I need it! Thanks, Marigold; “5 stars”!