The only two classes of lectins known to be problematic for human health
Can cause inflammation / damage to intestinal wall, immune system modulation, alter gut microbiome (dysbiosis);
Prolamins are prevalent in grains. They include:
• Gliadin. The digestive-troubling half of gluten (the other 50% is glutenin), responsible for digestive problems in those with celiac disease; Gliadin is in wheat, rye, barley, triticale; there are 3 gliadin groups: α/β-gliadins, γ-gliadins, and ω-gliadins
Wheat seed is 2.8% - 8.8% gliadin ( ~40% of its 7-22% protein). Although refined wheat products contain less wheatgerm agglutinin (WGA) than unrefined wheat, they still contain a substantial amount of gluten:
• All-Purpose Flour. 3.2% - 4.4% gliadin (~40% of its 8% -11% protein); hard/soft berry blend; bleached flour has less protein/gluten/gliadin than unbleached flour.
• Bread flour. 4.8% - 5.6% gliadin (~40% of its 12% - 14% protein ); hard high-protein wheat; unbleached;
• Zein. In corn;
• Hordein. In rye;
• Avenin. In oats, but generally in very small amounts in rolled oats (unless cross-contaminated with other grains)
Can cause inflammation and damage to intestinal wall;
Have ability to clump red blood cells together (i.e. agglutinate);
GMO wheat, corn and soybeans are "designed" to have higher amounts of agglutinins in seed coats (increases crop yield by countering fungal infections);
Agglutinins are prevalent in wheat germ, peanuts, cashews, kidney beans and soy beans;
• Concentration of agglutinins in different types of legumes varies dramatically. They can be reduced in most beans by soaking PLUS high-heat boiling; However, wheat germ agglutinin (WGA) and agglutinins in soybeans, peanuts and kidney beans resist the degradation of their agglutinins by traditional food preparation methods.
• Refined wheat germ contains less WGA than unrefined. However, several wheat products still contain some active WGA:
Amount of active Wheat Germ Agglutinin (WGA) in commonly consumed wheat products | ||
---|---|---|
Wheat-Derived Products | WGA μg/g (±SD) | Reference Source |
Wheat germ | 300 (±35) | Vincenzi et al.; 2000 [Ref] |
Wheat germ | 100-500 | Peumans and Van Damme, 1996[Ref] |
Flour * | 4.3 (±0.7)-4.4 (±1.0) | |
Wholemeal flour * | 29.5 (±2.5)-50 (±5.5) | |
Pasta * (uncooked) | ≤ 0.4 (±0.2)-3.2 (±0.2) | |
Pasta (cooked) * | ≤ 0.3 (±0.2) | |
Wholemeal pasta (enriched with wheat germ} (uncooked) | 40 (±2.7) | |
Wholemeal pasta (enriched with wheat germ) (cooked) | Not detectable | |
Wholemeal pasta * (uncooked) | 0-5.7(±0.2) | |
Wholemeal pasta * (cooked) | Not detectable | |
Breakfast cereals * (assessed by hemagglutination and bacterial agglutination assays) |
13-53 | Nachbar et al., 1980
PubMed Ortega-Barria et al., 1994 [PubMed] |
* values obtained from multiple products and different manufacturers
Karin de Punder et al, The Dietary Intake of Wheat and other Cereal Grains and Their Role in Inflammation, Nutrients Mar 2013 5930; 771-787 PubMed