Pressure Cooking Beans, Rice And Potatoes: Reducing Lectins, Combating Pain And Inflammation

I have researched far and wide through the years in finding a cure to my ailments and conditions. For example, I get symptoms of ‘rheumatoid arthritis’ popping up from time to time when I ‘forget’ about the consequences of eating snack and junk foods which I ‘theorize’ have damaged certain parts my intestinal tract. I’ve learned the hard way that what food you eat can either cure you or make you sick. If one has what’s called a ‘leaky gut‘, this can lead to many autoimmune disorders.

‘I cut out potato and corn chips because they are made with Omega 6 refined oils which caused me inflammation and weight gain…’ ~ your author

More and more health research is being done when it comes to the foods we eat. Historically speaking, we haven’t been eating certain foods like beans, rice and wheat long in our overall evolution. And, being we are very close genetically to the great apes and they don’t eat rice, potatoes, wheat and beans, should we?

‘Lectins are in meats like chicken and beef because of the grains farmers feed them. So, be sure to buy free range and grass fed, not grain fed if you just have to have your meat. But know, that we don’t need to eat it at all…’ ~ your author

I have been suffering for months lately with aches and pains throughout my whole body. This includes my joints and an inflamed foot. I learned you can lose weight eating most plant based whole food, because I lost my 50 pounds. Nevertheless, you can also suffer from eating wrong choices within the plant kingdom.

‘They say, if you have to have your bread or rice, choose white. Lectins gather in the hull of grain as in brown rice and whole wheat’ ~ your author

For example, you can run into problems when you eat foods which contain gluten (a lectin) like bread and other lectins in many ‘so called’ healthy foods we love eating like soy, beans, rice, potatoes and much more.

‘I was fooled. Apparently, not all tofu is fermented like I assumed it was. It is considered processed similar to those soy fake meats and cheeses. So, be sure to choose tempeh and miso instead, because of fermentation. Keep in mind that even though the industry proclaims soy is healthy for you, the truth is that processed soy can cause various health problems…’ ~ your author

I have learned recently that you can destroy more lectin content in foods by pressure cooking them. So, I ordered my first electric pressure cooker from good old WalMartⓇ for under $50. Therefore, I now pressure cook my russet potatoes, white rice and pinto beans.

‘Lectins are carbohydrate binding proteins present in most plants, especially seeds and tubers like cereals, potatoes, and beans. Until recently their main use was as histology and blood transfusion reagents, but in the past two decades we have realised that many lectins are (a) toxic, inflammatory, or both; (b) resistant to cooking and digestive enzymes; and (c) present in much of our food [1’.

I hear there are some foods where you just can’t seem to get rid of the lectins no matter how hard you try. For example, I no longer use soy sauce and eat peanut butter. I would have inflammation flare ups with these two because both are loaded with lectins. Lastly, I don’t eat bread whether sprouted or not.

‘Lectins are carbohydrate-binding proteins present throughout nature that act as agglutinins. Approximately 30% of our food contains lectins, some of which may be resistant enough to digestion to enter the circulation. Because of their binding properties, lectins can cause nutrient deficiencies, disrupt digestion, and cause severe intestinal damage when consumed in excess by an individual with dysfunctional enzymes. These effects are followed by disruption of intestinal barrier integrity, which is the gateway to various autoimmunities. Shared amino acid motifs between dietary lectins, exogenous peptides, and various body tissues may lead to cross-reactivity, resulting in the production of antibodies against lectin and bacterial antigens, followed by autoimmunity. The detection of immunoglobulin G (IgG) or immunoglobulin A (IgA) antibodies against specific lectins may serve as a guide for the elimination of these lectins from the diet. It is proposed that this process can reduce the peripheral antigenic stimulus and, thereby, result in a diminution of disease symptoms in some-but not all-patients with autoimmune disorders [2]’.

It seems that in cultures who eat lots of legumes and whole grains that they have healthier hearts, are trim and rarely get type 2 diabetes. It has also been said that those who eat a small amount of nuts daily are healthier. So, a small handful of roasted nuts could be a daily ‘good thing’.

To conclude, these food sources are nutrient rich. In other words, they have minerals, B vitamins, protein and are packed with essential fiber. On one side of the fence, it is believed that the benefits of eating grains, beans, seeds and nuts are greater than any harm lectins could possibly cause.

‘But, I still am not so sure about that. One research authority says one thing and another says something else. I sincerely don’t know who to believe has the final say in the matter’ ~ your author

Yet, I have found that raw legumes like lentils, beans, peas, soybeans, peanuts and whole grains wheat are highest in lectins. But, I don’t know of anyone who would ever eat these raw. Nevertheless, this is why I stopped eating raw pistachios, cashews, even roasted peanuts and peanut butter.

Peanut butter, raw cashews (and roasted) and soy sauce are ‘lectin hand grenades’! I can’t eat these, because I get inflammation really bad. Therefore, I will continue taking a safer approach by continuing to pressure cook all my beans, potatoes and rice to lessen lectin potency.

Any soy products, wheat, barley, corn, rye and most others are completely out of my diet. I hear you cannot reduce potency of gluten (gliadin) by pressure cooking. Obviously, you can’t pressure cook whole wheat bread.

‘Wheat gliadin causes coeliac disease [3]’.

Source- 1 URL
Website Title BMJ (Clinical research ed.)
Publication Day 17
Publication Month April
Publication Year 1999
Access Day 08
Access Month march
Access Year 2020
Article Title Do dietary lectins cause disease?

Website Title Alternative therapies in health and medicine
Publication Year 2015
Access Day 08
Access Month march
Access Year 2020
Article Title Lectins, agglutinins, and their roles in autoimmune reactivities

3 Freed, D L. “Do Dietary Lectins Cause Disease?” BMJ (Clinical Research Ed.), British Medical Journal, 17 Apr. 1999,

Additional sources-

Lectins as PIant Defense Proteins

Role of the gut microbiota in health

Note- before you change your diet consult your doctor.

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