Plant lectins act as a built-in defense mechanism that ensures survival by triggering a negative reaction in predators; in humans they attach to your cell membranes, often wreaking havoc on your health.
植物凝集素作为一种内建的防御机制，通过在捕食者身上引发负面反应来确保其生存。它们附着在人类的细胞膜上，经常会对健康造成严重破坏。
Many lectins can cause inflammation, damage your nerves and kill your cells, while some increase your blood viscosity, interfere with gene expression and disrupt your endocrine function.
许多凝集素会引发炎症、损伤神经、杀死细胞，而有些凝集素则会增加血液粘度、干扰基因表达以及扰乱内分泌功能。
While it is nearly impossible to avoid all lectins due to their presence in countless foods, if you are struggling with an autoimmune disease or other chronic health issue, you may benefit from a lectin-restricted diet.
凝集素存在于无数的食物中，所以我们要避开所有的凝集素几乎是不可能的，如果你正在与自身免疫疾病或其他慢性健康问题作斗争，限制凝集素饮食可能是有益的。
Among the most problematic lectin-containing foods are beans, grains, legumes and members of the night shade family like eggplants, potatoes and peppers. High-lectin foods can be made safe to eat through proper soaking and cooking, as well as fermenting and sprouting; using a pressure cooker is particularly beneficial for beans.
含有最多凝集素的食物包括谷物、豆类、茄科植物（如茄子、土豆、辣椒）等。通过适当的浸泡、烹调，以及发酵和发芽，可以使高凝集素食物被安全食用。使用高压锅烹饪豆类食物是特别有益的。
Lectins can be a common and hidden source of health problems and weight gain, even if you eat an otherwise healthy diet. Lectins have been linked to autoimmune reactions and inflammation, and many are toxic to your cells and nerves. Certain types of lectins may increase your blood viscosity, interfere with gene expression and disrupt your endocrine function.
即使你吃的是健康的饮食，凝集素也可能是健康问题和体重增加的一个常见的隐藏的来源。凝集素与自身免疫反应和炎症有关，许多凝集素对细胞和神经有毒性。某些类型的凝集素可能会增加血液粘度、干扰基因表达、扰乱内分泌功能。
If you are dealing with an autoimmune disease, you will need to be especially careful with lectins, and you may benefit from a lectin-restricted diet. That said, it is nearly impossible to avoid lectins 100 percent of the time. I do not recommend a lectin-free diet simply because you'd miss out on antioxidants and other nutrients in lectin-containing foods, including many otherwise nutritious vegetables. A better approach is to consume lectins occasionally and pay attention to how they affect you.
如果你正在治疗自身免疫性疾病，需特别小心凝集素的摄入，你可能受益于限制凝集素饮食。不过，并不可能百分之百地避免摄入凝集素。我不推荐不含凝集素的饮食，因为你会错过含有凝集素的食物中的抗氧化剂和其他营养物质，包括许多其他有营养的蔬菜。一个更好的方法是偶尔食用凝集素，并注意观察它们对你所造成的影响。
If you consistently experience bloating, gas and joint pain after eating beans, for example, your body may be reacting to the lectins. How you prepare lectin-containing foods makes a big difference in your body's ability to handle them, and using a pressure cooker is by far the best approach. If you've been eating a whole-food diet yet find yourself struggling with unexplained weight gain and/or stubborn health problems, it might be time to limit the lectins.
如果你在吃豆子后一直感到腹胀、排气过多、关节疼痛，你的身体可能会对凝集素产生反应。如何烹饪含有凝集素的食物，对你的身体处理它们的能力有很大的影响，使用高压锅是目前为止最好的方法。如果你一直在吃全食物，却发现自己在为无法解释的体重增加和/或顽固的健康问题而挣扎，那么也许是时候限制凝集素了。
What Are Lectins?
什么是凝集素？
Lectins are sugar-binding plant proteins that attach to your cell membranes. They are a form of protein found in all kinds of plants and animal foods, which some consider to be a low-level toxin. Lectins provide a built-in defense mechanism that triggers a negative reaction in predators, aiding in their survival. About plant lectins, Dave Asprey, founder of Bulletproof.com, states:
凝集素是附着在细胞膜上的糖结合植物蛋白。它们是一种蛋白质，存在于各种动植物性食品中，有些人认为这是一种低水平的毒素。凝集素提供了一种内在的防御机制，在捕食者身上引发负面反应，以帮助它们生存。关于植物凝集素，防弹咖啡创始人Dave Asprey说：
“There are countless varieties of lectins in nature … Plants evolved to reproduce. They actually have no interest in being a food source for you, or even for insects or fungi. Since they are not good at running away, plants developed natural pesticides and repellents to protect themselves and their seeds from hungry animals.”
“自然界有无数种凝集素……植物进化是为了繁殖，它们实际上对成为你的食物来源，甚至昆虫或真菌都没有兴趣。由于它们不善于逃跑，植物开发了天然杀虫剂和驱虫剂，以保护自己和种子免受饥饿动物的侵害。”
Precision Nutrition shares some additional information regarding lectins:
“Lectins are abundant in raw legumes and grains, and most commonly found in the part of the seed that becomes the leaves when the plant sprouts, also known as the cotyledon, but also on the seed coat. They're also found in dairy products and certain vegetables. Lectins in plants are a defense against microorganisms, pests and insects. They may also have evolved as a way for seeds to remain intact as they passed through animals' digestive systems, for later dispersal. Lectins are resistant to human digestion and they enter the blood unchanged.”
精准营养分享了一些关于凝集素更多的信息：
“凝集素在豆科植物和谷物中含量丰富，最常见于种子发芽时变成叶子的部分，也被称为子叶，也存在于种皮上，它们还存在于乳制品和某些蔬菜中。植物凝集素是一种抗微生物、害虫和昆虫的物质，也可能通过进化使种子在通过动物消化系统时保持完整，以便日后传播。凝集素对人的消化有抵抗力，它们进入血液时不会改变。”
According to Healthline, “The 'stickiness' of lectins makes them prone to attaching to your intestinal wall. This is the main reason why excessive lectin intake causes digestive distress.” High levels of lectins are found in beans, grains and legumes, as well as dairy and vegetables within the nightshade family. Many other foods contain lectins, at lower and less potentially toxic amounts.
根据健康在线的说法——“凝集素的'粘性’使它们容易附着在你的肠壁上，这是过量摄入凝集素导致消化不良的主要原因。”高水平的凝集素存在于豆子、谷物和豆科植物，以及乳制品和茄科蔬菜中。许多其他食物虽然含有凝集素，但因为其量少而潜在毒性较低。
How Lectins Can Harm Your Health
凝集素如何危害你的健康
Because they resist digestion, lectins act as 'antinutrients,' which means they have a detrimental effect on your gut microbiome by shifting the balance of your bacterial flora. One of the worst culprits is wheat germ agglutinin (WGA), which is found in wheat and other seeds in the grass family. I consider Dr. Steven Gundry, author of the book 'The Plant Paradox: The Hidden Dangers in 'Healthy' Foods That Cause Disease and Weight Gain,' to be one of the best sources of information regarding how lectins can harm your health.
因为凝集素抵抗消化的能力，它们可充当“抗营养剂”，这意味着它们通过改变肠道菌群的平衡，对肠道微生物群产生有害影响。最严重的罪魁祸首之一是小麦胚芽凝集素（WGA），它存在于小麦和禾本科其他种子中。我推荐Steven Gundry博士的书籍《植物悖论：健康食品中导致疾病和体重增加的隐患》，是凝集素如何危害健康的最佳信息来源之一。
He suggests some plant lectins can contribute to leaky gut by binding to receptor sites on your intestinal mucosal cells, thereby interfering with the absorption of nutrients across your intestinal wall. Compared to WGA, gluten is a minor problem, says Gundry. That's because WGA has been shown to be one of the most efficient ways to induce heart disease in experimental animals. Due to their negative autoimmune and inflammatory effects, lectins are particularly toxic to anyone dealing with an autoimmune disorder.
他在书中讲到，一些植物凝集素可以通过与肠粘膜细胞上的受体结合，干扰营养物质在肠壁的吸收，从而导致肠道渗漏。“与WGA相比，麸质是个小问题”Gundry说。这是因为WGA被证明是实验动物诱发心脏病的最有效方法之一。由于凝集素的负性自身免疫和炎症作用，它对任何治疗中的自身免疫性疾病的人都有特别的毒性作用。
If this is you, you may want to consider eliminating lectins or drastically reducing your intake. One manner in which lectins stir up trouble in your body is through molecular mimicry. For example, by mimicking proteins in your thyroid or joint spaces, lectins can trick your body into attacking your thyroid gland and contributing to rheumatoid arthritis. Part of this disease process results in lectins and lipopolysaccharides (also known as endotoxins) penetrating your gut wall, causing a strong immune response.
如果是你的话，你可能会考虑排除凝集素或大幅减少其摄入量。凝集素在体内引起麻烦的一种方式是通过分子模拟，例如：通过模拟甲状腺或关节间隙中的蛋白质，凝集素可以诱使你的身体攻击甲状腺，导致类风湿性关节炎的发作。疾病过程的一个环节导致凝集素和脂多糖（也称为内毒素）穿透肠壁，引起强烈的免疫反应。
Should You Avoid Beans
and Other Lectin-Rich Foods?
应该避免吃豆类和其他富含凝集素的食物吗？
If you are struggling with an inflammatory or autoimmune condition, you may be among those who need to be careful with respect to lectin-containing foods — specifically beans and legumes, grains and nightshade vegetables. Gundry said, “My research and others suggest that lectins cause most heart disease, arthritis, dementia, diabetes and all autoimmune disease.” A lectin-restricted diet may be helpful if you are dealing with:
如果你正在与炎症或自身免疫性疾病作斗争，你可能是那些需要小心烹饪含有凝集素食物的人之一，特别是豆类、谷物和茄科蔬菜。Gundry说：“我的研究和其他研究表明，凝集素可导致大多数心脏病、关节炎、痴呆症、糖尿病和所有自身免疫性疾病。”如果你正在面临以下问题，限制凝集素饮食可能会有帮助：
关节炎 | 糖尿病 |
心脏病 | 肠易激综合征 |
超重 | 甲状腺功能失调 （尤其是桥本） |
Are All Lectins Bad for You?
所有的凝集素都有害吗？
While Gundry declares lectins the greatest danger in the American diet, especially for those with an autoimmune disease, the truth is some lectins, in small amounts, can provide valuable health benefits. Precision Nutrition states: “Lectins are thought to play a role in immune function, cell growth, cell death and body fat regulation.” It seems most problems arise from overconsumption or continued consumption, even in small amounts, of certain lectins your body simply cannot tolerate.
Gundry宣称，凝集素是美式饮食中最大的危险因素，特别是对那些患有自身免疫性疾病的人群。事实上，少量的凝集素可以提供宝贵的健康益处。精准营养表明：“凝集素在免疫功能、细胞生长、细胞死亡和体内脂肪调节中起作用。”似乎大多数问题都来自于过度摄入或持续摄入，某些情况下即使是少量摄入，你的身体也无法忍受某些凝集素。
From my perspective, it would be a mistake to assume all lectins are bad for you. One of my favorite foods, avocados, contain the lectin agglutinin (persea Americana agglutinin), but I continue to eat them regularly and would not consider them to be a food to avoid. Avocados are a healthy food, and research indicates the agglutinin found in them is devoid of specificity for carbohydrates — it interacts with proteins and polyamino acids instead.
在我看来，假设所有凝集素都有害的观点是错误的。鳄梨是我最喜欢的食物之一，含有外源性凝集素（英仙果凝集素），但我经常吃它们，我并不认为它是一种需要避免的食物。鳄梨是一种健康食品，研究表明，鳄梨中的凝集素对碳水化合物缺乏特异性，它与蛋白质和多胺酸相互作用。
Although tomatoes, as part of the nightshade family, are often listed among the most problematic lectin-containing foods, the heat of cooking them brings about some positive benefits. The antioxidant lycopene in tomatoes has enhanced bioavailability from heating, making tomatoes healthy in other ways. Bean lectins, however, are accompanied by more potentially toxic or allergenic effects. Beyond their lectin content, beans also are high in net carbs.
番茄作为茄科植物的一种，经常被列为最有问题的含有凝集素的食物之一，但是加热烹调它们会带来一些积极的好处。番茄中的抗氧化番茄红素通过加热提高了其生物利用度，使之变得更健康。然而，豆类凝集素伴随着更具潜在毒性或过敏性的作用。除了它们的凝集素含量外，豆类中的净碳水化合物含量也很高。
For this reason, they are best avoided in the initial transitional stages of a ketogenic diet. As you can see, the choice for or against lectins hinges on the particular food in question and the effects lectins have on the eater. While a good deal of controversy has been stirred, the presence of lectins is by no means a sole determinant of the overall value of a particular food to your diet.
因此，在生酮饮食的最初过渡阶段最好避免摄入凝集素。如您所见，接受或反对凝集素摄入取决于我们所讨论的特定食物和凝集素对进食者的影响。虽然引起了很多争议，但凝集素的存在绝不是决定某一食物对你的饮食总价值的唯一依据。
The Most Damaging Lectins to Avoid
需避免危害最大的凝集素
Grains and legumes such as black beans, kidney beans, lentils, lima beans and soybeans contain the highest amounts of lectins. Additional potentially damaging lectin-containing foods are:
Dairy products, especially those originating from grain-fed animals
Legumes — all beans, peanuts and soy
Nightshade vegetables, including eggplant, potatoes and peppers
Wheat and other seeds of the grass family, such as barley, buckwheat, corn, millet, oats and rye
黑豆、芸豆、小扁豆、利马豆和大豆等谷物和豆类中的凝集素含量最高。其他具有潜在危害性的含有凝集素的食品包括：
乳制品，尤指来自谷物饲养动物的乳制品
豆类，所有豆类、花生和大豆
茄科蔬菜，包括茄子、土豆和胡椒
禾本科的小麦和其他种子，如大麦、荞麦、玉米、谷子、燕麦和黑麦
Most lectins are proinflammatory, meaning they trigger inflammation and create advanced glycation end products. C-reactive protein is one example of the many lectins you have circulating in your body right now, and it's used as a marker of inflammation. Lectins are also immunotoxic (capable of stimulating a hyperimmune response), neurotoxic and cytotoxic, meaning they're toxic to your nerves and cells and may induce apoptosis (cell death).
大多数凝集素是促炎性的，这意味着它们会引发炎症并产生晚期糖基化终产物。例如C反应蛋白是许多凝集素在体内循环的表现，它被用作炎症的标志物。凝集素还具有免疫毒性（能够刺激高免疫反应）、神经毒性和细胞毒性，这意味着它们对神经和细胞有毒，并可能诱导细胞凋亡（细胞死亡）。
Certain lectins can increase your blood viscosity by binding to your red blood cells. This makes your blood cells sticky, resulting in abnormal clotting. Some lectins, such as WGA, have been known to interfere with gene expression and disrupt your endocrine function.
某些凝集素可以通过与红细胞结合来增加血液粘度。这会使你的血细胞变得粘稠，导致不正常的凝血。一些凝集素如WGA，已经被证实会干扰基因表达，扰乱内分泌功能。
Equally worrisome is the reality lectins promote leptin resistance, thereby increasing your risk of obesity. All of these factors can predispose you to disease. If you have any kind of health problem in which lectins are a suspected contributor, you'd be wise to eliminate the following foods from your diet entirely:
同样令人担忧的是，凝集素会促进瘦素抵抗，从而增加肥胖的风险。所有这些因素都会使你易患疾病。如果你有任何健康问题，凝集素都可能作为促成物，而明智之举是从饮食中完全消除以下食物：
Cashews, peanuts and unfermented soybean products. When it comes to soy, your best choices are fermented varieties such as miso, natto, tamari and tempeh.
腰果、花生和未发酵的大豆制品，当谈到大豆时，你最好的选择是发酵品种，如味噌、纳豆、酱油和天贝。
Corn
谷物
Corn-fed meats. This includes most meats sold in grocery stores. You can avoid factory farmed, corn-fed meat by ensuring the meat you buy is certified grass fed by the American Grassfed Association.
谷饲动物肉类，包括大多数在杂货店出售的肉类，不要选择工厂化养殖、谷类喂养的动物肉产品，而要确保所购买的是由美国草食协会认证的草饲动物肉类。
Milk with casein A1. Casein A2 is the normal protein in milk, present in milk from buffalo, goats, sheep and some Jersey cows. Unfortunately, most cows today are casein A1 producers, and the majority of store-bought milk is A1, even if it's organic. A1 proteins are metabolized in your gut to make beta-casomorphin, which can attach to beta cells in your pancreas and incite an autoimmune attack.
含酪蛋白A1的牛奶。酪蛋白A2是牛奶中的正常蛋白质，存在于水牛、山羊、绵羊和一些泽西奶牛的牛奶中。不幸的是，现在大多数奶牛都是酪蛋白A1的生产者，商店购买的大部分牛奶即使是有机牛奶都含A1，A1蛋白在肠道内被代谢生成β-酪啡肽，它可以附着在胰腺的β细胞上，引发自身免疫攻击。
You may have mistakenly believed you're lactose intolerant when the effects could actually be a response to the casein A1 in certain types of milk. The best milk to drink is raw milk from organic, grass fed, casein A2-producing cows. Jersey cows produce either casein A1 or A2, so you'll need to check with the farmer to confirm the type of milk produced. Avoid milk from Holsteins because they produce casein A1.
你可能会错误地认为你是乳糖不耐症，而这种影响实际上是源于对某些牛奶中酪蛋白A1的反应。最好喝的牛奶是草饲奶牛生产的酪蛋白A2的有机原料奶。泽西奶牛生产酪蛋白A1或A2，因此你需要与农民核实生产的牛奶类型。不要喝荷斯坦牛奶，因为它们会产生酪蛋白A1。
Ways to Cut the Lectin Content in
High-Lectin Foods
降低高凝集素食品中凝集素含量的方法
After eliminating the worst offending high-lectin foods from your diet, you can further reduce lectins in your diet with the following tips:
在排除饮食中最有害的高凝集素食物后，您可以通过以下提示进一步减少饮食中的凝集素：
Peel and deseed your fruits and vegetables. The skin (or hull) and seeds tend to contain the highest amounts of lectins. For example, you'll want to remove the seeds from peppers and tomatoes prior to eating them.
给水果和蔬菜去皮去籽。外皮和种子往往含有最多的凝集素，例如，在食用辣椒和番茄之前，你需要先把它们的种子去掉。
Choose white grains over brown. Gundry believes white rice is preferable to brown because “those who eat rice as their staple grain have always stripped the hull off brown rice before they eat it. That's because the hull contains all the dangerous lectins.” If you want to avoid lectins, the best way to safely eat bread is by choosing organic grains and then using yeast or sourdough, which effectively breaks down the gluten and other harmful lectins.
选择白色而不是棕色谷物。Gundry认为，白米比糙米更可取，因为“那些以大米为主食的人总是在吃糙米之前把糙米的壳剥掉。这是因为面包壳中含有所有危险的凝集素“。如果你想避开凝集素，安全食用面包的最好方法是选择有机谷物，然后使用酵母或酸面团，这样就可以有效地分解麸质和其他有害的凝集素。
Sprout beans, grains and seeds. Sprouting deactivates lectins, although there are exceptions. Do not sprout legumes; but the lectin content is actually enhanced when sprouting alfalfa.
豆芽、谷物和种子。发芽使凝集素失活，但是也有例外，实际上苜蓿在发芽时，凝集素含量会增加。
Eat fermented foods. Fermentation effectively reduces harmful lectins, and all sorts of vegetables can be fermented, thereby boosting their health benefits.
发酵食品。发酵能有效减少有害的凝集素，各种蔬菜均可发酵，从而提高其健康效益。
Use a pressure cooker. The best way to neutralize lectins when cooking is by using a pressure cooker. Gundry says, “If you're cooking with beans, tomatoes, potatoes and quinoa, the pressure cooker is your best bet … But, … it won't even touch the lectins in wheat, oats, rye, barley or spelt.” Avoid slow cookers since the low cooking temperatures are insufficient to remove some lectins.
使用高压锅。烹饪时中和凝集素的最好方法是使用高压锅。Gundry说：“如果烹饪豆类、番茄、土豆和藜麦，高压锅是你最好的选择。但是，它甚至不会接触到小麦、燕麦、黑麦、大麦或斯佩尔特小麦中的凝集素。”避免使用慢速锅，因为低温不足以去除一些凝集素。
Tips for Reducing Lectins
in Beans and Potatoes
减少豆类和土豆中凝集素的小贴士
If you choose to eat beans, it's imperative you prepare and cook them properly, mainly because eating raw or undercooked beans can have acute, toxic effects. The toxin phytohemagglutinin is common in many varieties of beans, and concentrations are especially high in raw, red kidney beans.
如果你选择吃豆子，那么你必须进行正确地准备和烹调，这主要是因为吃生的或未煮熟的豆子会有急性的毒性作用。在许多豆类品种中，毒性的植物血凝素很常见，而且在生的红色芸豆中浓度特别高。
The U.S. Food and Drug Administration (FDA) states eating as few as four or five raw beans may cause phytohemagglutinin toxicity, which is often marked by extreme nausea, vomiting and diarrhea. The FDA notes several incidents of poisoning with respect to the undercooking of beans using slow cookers and Crockpots. To make beans safer to eat, be sure to: Soak the beans in water for at least 12 hours before cooking, changing the water frequently. Adding baking soda to the soaking water will further neutralize the lectins. Discard the soaking water and rinse the beans. Cook for at least 15 minutes on high heat or use a pressure cooker. Many people swear by the InstaPot.
美国食品和药物管理局（FDA）表示，食用4-5个生豆子可能就会引起植物血凝素中毒，通常表现为极度恶心、呕吐和腹泻。食品和药物管理局也提到几起使用慢炖锅（Crockpots）煮豆子的中毒事件。为了让豆子吃起来更安全，建议：煮豆子前，将豆子在水中浸泡至少12小时，经常换水。在浸泡水中加入小苏打可以进一步中和凝集素。把浸泡过的水扔掉，把豆子冲洗干净。用高温或高压锅煮至少15分钟。很多人对高压锅极其信赖。
The lectin content in potatoes, which are a member of the nightshade family, will also be reduced by cooking, although only by 50 to 60 percent. On the positive side, most potatoes contain digestive-resistant starch, which consists of complex starch molecules that resist digestion in your small intestine. These starches slowly ferment in your large intestine, where they act as prebiotics that feed your healthy gut bacteria.
马铃薯是茄科植物，其凝集素含量也会因烹调而降低，尽管只降了50%到60%。从积极的一面看，大多数土豆含有抗消化淀粉，它由复杂的淀粉分子组成，在小肠中抵抗消化，在大肠中缓慢发酵，在那里充当益生元，喂养健康的肠道细菌。
Why You Should Limit,
Not Eliminate, Lectins
为什么要限制而不是排除凝集素
Some researchers, like Anthony Samsel, believe the lectin damage is related to their glyphosate contamination. Gundry and others make a strong case against lectins due to their potential to wreak havoc on your health. Given the number of lectin-containing foods, however, it would be nearly impossible to eliminate them from your diet entirely. The list of lectins within the vegetable kingdom alone is lengthy, and some lectins do have health benefits.
一些研究人员如Anthony Samsel认为凝集素的损伤与草甘膦的污染有关。Gundry和其他人强烈反对凝集素，因为它们有可能对你的健康造成严重破坏。然而，考虑到含有凝集素的食物数量，几乎不可能从饮食中完全排除。仅在蔬菜范围内，含有凝集素的清单就很长，而有些凝集素也确实对健康有益。
Many lectin-containing vegetables also contain polyphenols, which are micronutrients with antioxidant activity that play an important role in preventing and reducing the progression of cancer, diabetes, heart disease and neurodegenerative conditions. Polyphenols are also regarded as prebiotic, increasing the ratio of beneficial bacteria in your gut, which is important for disease prevention and weight management.
许多含凝集素的蔬菜还含有多酚，多酚是具有抗氧化活性的微量营养素，在预防和减少癌症、糖尿病、心脏病和神经退行性疾病的进展方面发挥着重要作用。多酚也被视为益生元，可以增加肠道中有益细菌的比例，这对疾病预防和体重管理很重要。
While you don't want to miss out on the polyphenols, it's well worth your time to experiment and identify lectins that may be problematic for your body. Particularly if you are eating a healthy, whole-food diet but continue to have health problems, it may be time to limit the lectins. Such a change might possibly be the key to improved health and healing.
虽然你不想错过多酚类物质，但值得花时间去试验和鉴定可能对你的身体有问题的凝集素。特别是如果你正在使用健康全食物的饮食方案，但仍然存在健康问题，可能是时候限制凝集素的摄入了，这样的改变可能是改善健康和治愈的关键一步。
参考来源
1 Bulletproof.com, Revenge of the Beans
2, 9, 17, 18, 22 Precision Nutrition, All About Lectins: Here's What You Need to Know
3 Healthline April 1, 2015
4 Authority Diet, Dietary Lectins: What Are They and Should You Be Concerned?
5, 8 My Domaine June 25, 2017
6 Krispin.com October 18, 2017
7 Gundry MD May 23, 2017
10 Carbohydrate Research February 1980; 78: 349-363
11 Critical Reviews in Biotechnology 2000; 20(4): 293-334
12 Krispin.com October 18, 2017
13 Superfoodly October 8, 2017
14, 15, 16, 19 Gundry MD May 23, 2017
20, 21 U.S. Food and Drug Administration August 20, 2015
23 Youngmeagher.com, InstaPot Review 2017
24 Today's Dietitian September 2012; 14(9): 22
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