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Cook legumes sufficiently
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From vegetables and grains to fruits – many plant- based foods contain lectins. Lectins can, among other functions, protect plants from pests.
Most lectins are harmless in moderation. However, certain lectins found in relatively high amounts in raw legumes can cause nausea, vomiting, and diarrhoea, and in ex- treme cases, if consumed in excess, they can even be fatal. Lectins can be destroyed by heat.
Therefore, it’s important to follow the recommended preparation methods, such as cooking fresh green beans for at least 30 minutes in boiling water. Dried legumes should be soaked for at least five hours, followed by cooking in fresh water for 30 minutes. Gentle cooking methods are not suitable for most legumes.
