Foods rich in lectins how to remove
Lectins are present in most plants due to their protective function. Legumes (beans, lentils, peas, soybeans, peanuts) and whole grains are highly concentrated with lectins. Because lectins are resistant to heat, high-heat methods (boiling and stewing) are more efficient at inactivating the lectins than cooking in a slow-cooker. But they are also water-soluble and mostly present on the outer surface of foods. That's why soaking, sprouting, or removing the outer layer of raw legumes and whole grains helps get rid of most lectins. Some other benefits of soaking include removing phytic acid that inhibits mineral absorption and reducing cooking time in half.
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