無凝集素飲食（lectin-free diet）: 就是個偽科學（pseudoscience）？

因為偶然的原因，聽了一本書叫《The Longevity Paradox》覺得有趣，就繼續聽了作者的另外一本書（NY BEST SELLER）：《The Plant Paradox》。

這後一本書，叫人不能吃很多東西：全穀食物，茄科蔬菜，所有類似水果（就是有籽兒的）的蔬菜，所有豆類，豆腐，豆製品（但是納豆，天貝類發孝食品可以食用））都有高含量LECTIN。LECTIN 會導致許多疾病。

隨後想看看別人怎麽說，這一看不得了，現在我幾乎完全不相信了！

為什麽？

反駁的觀點有幾個：

1.  普遍認為這是個偽科學 （pseudoscience)！

2.  似乎作者沒有一篇有分量的研究報告，比如JAMA，NIH，沒有一篇！隻有在他任主要職務的 American Heart Association (AHA) 雜誌上有所謂的poster presentation.

3.  書本裏麵，都是“成功故事”（success story).  引經據典比較弱。

4.   書本以居高臨下，權威式的口氣和語言（尤其是AUDIO BOOK 版本中的語氣），可能有欲蓋彌彰的嫌疑。

 5.  一位Cornell 很有名的營養學教授寫了長篇大論駁斥這個飲食：

https://nutritionstudies.org/the-plant-paradox-by-steven-grundy-md-commentary/

6.網上好幾個駁斥的文章：

6.1 Ask the Expert: Clearing Up Lectin Misconceptions - Today's Dietitian Magazine

 https://www.todaysdietitian.com/newarchives/1017p10.shtml

6.2 What Is the Plant Paradox Diet, and Does It Work?

https://www.healthline.com/nutrition/plant-paradox-diet

（結論是：However, there’s not much scientific evidence to support the idea that all lectin-containing plant foods are harmful. In fact, many foods with lectins are extremely nutritious)

6.3 How Much Lectins Does A Pressure Cooker Kill - Design Farm House

https://designfarmhouse.com/how-much-lectins-does-a-pressure-cooker-kill/

(講如何通過烹調來去除凝集素。但是書本說，對於豆類，隻有 PRESSURE COOKER 才能去除！茄科類根本就任何方法都去除不了。但是這篇文章說PRESSURE COOKING 可以去除豆類和茄科裏麵的凝集素。平常的COOKING 不能去除番茄和青椒（茄科裏的兩種）裏的凝集素）

6.4 Lectins | The Nutrition Source | Harvard T.H. Chan School of Public Health

（結論：However, there is very limited research in humans on the amount of active lectins consumed in the diet and their long-term health effects.；It is possible that one who has an underlying digestive sensitivity, such as irritable bowel syndrome, may be more likely to experience negative symptoms from eating lectins and other anti-nutrients.）

6.5 Dr. Gundry’s Plant Paradox Debunked: 7 Science-Based Reasons It’s a Scam - Legion Athletics

完全駁斥這本書的

https://legionathletics.com/plant-paradox/

6.6 Going ‘lectin-free’ is the latest pseudoscience diet fad

https://www.washingtonpost.com/lifestyle/wellness/going-lectin-free-is-the-latest-pseudoscience-diet-fad/2017/07/05/45382462-5b4e-11e7-a9f6-7c3296387341_story.html?utm_term=.43a94503b9a1

（說這是個 pseudoscience diet fad!)

（摘錄文章裏的一段：

。。。but this diet seems more fad than fact.

Lectins are a type of protein found in many foods including grains and beans. As isolated compounds, they have been researched for many years and can have positive and negative health effects. While some lectins are highly toxic, others are benign.

The problem is that online health gurus are painting all lectins with the same brush, and playing up the negative effects without the evidence to back it up. Saying all lectins are poison is akin to saying that you shouldn’t eat button mushrooms because some foraged mushrooms are toxic. It makes no sense.）

大概可以說（網友的）：

1.  不同的凝集素,危害性並不相同.

2.  不同的人對不同的凝集素反應可能完全不同。你有高血壓，血糖高，免疫等問題，不能排除某種你常吃的凝集素對你沒害處。

3.  無凝集素飲食是不可能的，但是飲食減少凝集素的量是很容易的。

 

最後說說，在AMAZON 書評上有人說吃了這個飲食後濕疹（ECZEMA)好了

可能對某些少數有某些特殊疾病的人有幫助吧！