“Does brown rice have lectin?” has been a question of controversy over the years.
It is a question generally by not only the general public but also dieticians.
Brown rice is a whole grain with the hull, also known as the bran, intact.
But then, does it have lectin? If there are, how can they be gotten rid of, and what other legumes have lectin?
In this article lies the answers to these rhetorical questions.
As unfortunate as it is, brown rice has lectin in it. It is stored in the bran alongside arsenic and phytates.
What Are Lectins?
Lectins are any type of protein that binds specific carbohydrates like polysaccharides.
Due to these binding abilities, they are sometimes referred to as antinutrients.
This is because they sometimes obstruct the passage of other nutrients in the body.
Don’t get me wrong, lectins are proteins that also make them nutrients but it is hard for our body to ingest and process them.
Processing Lectins
Nutrient processing methods have changed over time throughout the globe and so have the cooks.
With this evolution came new profound knowledge, Knowledge of how to make lectin foods easier to ingest.
The process involved removing the components of the rice that are fibrous. This gave rise to the popularly known refined grains.
Since the outer covering of rice and other whole grains are hard to ingest, it gives rise to other issues like stomach upset and the like.
Because of this, most people started consuming refined grains such as white rice, white bread, etc.
The consumption of refined grains has now increased over the years.
Advantages Of Lectin
We often only hear about the disadvantages of lectins.
I must admit that they are quite more than the advantages, but there are a few good things about lectins.
First, Lectin helps in the binding and attachment of pathogens to the host they are meant to infect.
Secondly, additionally, legumes, whole grains, and nuts are lectin-rich foods that have been linked to lesser cases of issues such as diabetes, heart disease, and weight loss.
Thirdly, Lectins also help to stimulate digestive functions, regulate tumor activity and are microbial.
Tip: Lectin is hypoallergenic.
Disadvantages Of Lectin
Firstly, as we said earlier, lectins can bind to certain carbohydrates.
And since the lectins bind to them, it causes major issues with our digestive system.
Secondly, since most of those carbohydrates pass through the body, lectin can affect your immune system and nervous system.
Note: A lot of people experience signs like bloating, vomiting, or an upset stomach after consuming lectins.
Does Brown Rice Protein Have Lectin?
With all that has been said so far, we can safely say that brown rice has lectins.
The hull of the grain of brown rice is still present, hence the color brown, which means that it has a very high amount of lectins.
This is because the hull contains the highest amount of lectins in the whole grain. It also consists of phytate and arsenic.
Lectins are a type of protein found in all forms of life, including plants, animals, and humans. They are essential for the proper functioning of many biological processes.
Some lectins are known to be toxic to humans and have been linked to various diseases.
Brown rice protein is a popular food supplement that is derived from brown rice.
It is often used as a plant-based protein source for vegans and vegetarians.
While brown rice protein does not contain lectin, a lot of people might be confused about how Brown rice has its protein since rice is believed to be just carbohydrates.
So what is brown rice protein?
Brown Rice Protein
Brown rice protein is a popular plant-based protein powder.
It’s made by extracting protein from brown rice and is often used as a vegan or vegetarian alternative to whey protein.
Brown rice protein is a complete protein, providing all the essential amino acids your body needs.
It’s also rich in iron and magnesium.
Brown rice protein powder can be used to increase muscle mass, improve recovery after exercise, and boost overall health.
Brown rice proteins are normal proteins found in brown rice. Proteins are very important parts of our diets due to so many reasons.
Not only are they bodybuilding food, but they also repair muscles in the body.
The best part is that they can be found almost everywhere, in milk, meat, fish, and the like.
It is a very important part of our diet that is needed by every human being.
Advantages
- The first advantage will be the fact that it is bodybuilding and tissue-repairing food. On top of that, it is hypoallergenic which makes it consumable by most if not all.
- Since all layers remain intact unlike refined grains, it retains all the grain’s crucial proteins.
- It helps to activate enzymes in the body.
- It helps in oxygenating the body.
- It helps in the production of antibodies that help in fighting off infections.
Tip: The protein in brown rice is different in each layer.
Disadvantages
It’s a common misconception that brown rice doesn’t endanger human health on its own.
This is mostly because brown rice protein has so many nutritional values and it is high in fiber.
Nevertheless, the reality remains that brown rice has particularly hazardous components like arsenic and lectins.
How To Rid Of Lectins In Brown Rice
Most lectins are easily and quickly rendered inactive by moist, high-heat cooking techniques including boiling, stewing, or soaking.
It turns out that cooking rice depletes the grain’s nutritional value.
This is because the lectins are located on the outside of nuts and seeds and are water-soluble, so they can be washed away by being exposed to water.
But if you wanted to get rid of lectins in brown rice, how would you do it?
Here is a step-by-step guide to see your achievement.
Step #1. Rinse The Rice
The first step is to rinse your rice. This helps to remove any dirt or debris that may be on the surface of the grains.
It also helps to remove some of the lectins. Now, rinsing obviously comes after washing.
That is, wash your rice in two different bowls of water so that you are washing in the first and rinsing in the second.
Step #2. Soak the rice
After rinsing, soak the rice in water for 30 minutes to 12 hours. This helps to further reduce the lectin content.
Ensure that the water you have the rice soaked in is enough to the extent that all the rice is equally soaked in it.
Step #3. Cook The Rice
After soaking, cook the rice according to your recipe or package instructions.
Lectins are heat-sensitive, so cooking will help to reduce their levels even further.
As always, with cooking rice, make sure that you do it under controlled heat.
Note: The quality of the rice may be impacted significantly by these elevated temperatures.
Therefore, contrary to what a lot of you would think, refined grains happen to be equally as bad for you as whole grains.
Because of this, it is advised to eliminate whole grains or food that contains lectins in general from your diet.
Other Foods That Contain Lectins
Other than brown rice, below is a list of other common foods you might never have known that equally contain lectins.
- Nightshade Vegetables
- Legumes
- Cauliflower Rice
- Potatoes
- Avocado
- Olive Oil
- Nuts and seed
Final Words: So, Does Brown Rice have Lectin…
You should swap out your rice for something else, something safer. I think it’s high time to discover a lectin-free diet like millet and sweet potatoes.
But it is definitely worth the effort.
Now that the question “does brown rice have lectin?” have been answered. I hope the article has been helpful.
Thank you for your time and patience. Stay safe!