In the past few decades, more and more clinical research has been devoted to better understanding the connection between the foods we eat and the incidence of disease.
Several vital food-disease relationships have been discovered and communicated to the public on the news, in books, podcasts, and more. A few familiar such food-disease relationships include:
- Diabetes & Obesity: Consuming a diet high in added sugars may increase the risk of obesity and diabetes.
- Gluten Sensitivity: Some individuals do not tolerate foods containing protein or gluten.
...and there are many, many others.
One such potential food-disease relationship is being championed by Dr. Steven Gundry, who suggests foods that most would consider healthy options (e.g., beans, lentils, grains, potatoes, and tomatoes, to name a few) may be associated with inflammation and autoimmune disease.
He outlines anecdotal evidence and preliminary findings in his book, The Plant Paradox.
In it, he espouses living a low- or lectin-free life, and advocates for the complete avoidance of many foods.
This caught our attention. At our regenerative family farm, we’re deeply committed to serving families the most nutrient-dense food they can find.
So, let’s explore the question of lectin, and how to find eggs you can enjoy with confidence.
Originally published in 2019, this article was updated and republished on September 27th, 2023.
What Is a Lectin-Free Diet?
To understand what a lectin-free diet includes, first, you need to know what lectin is. Lectins are a kind of “anti-nutrient,” a type of protein that binds to carbohydrates and makes it more difficult to absorb vitamins and minerals in food.
In nature, plants use lectins to protect themselves. The highest sources of lectins are grains and legumes, but the proteins also exist in some other plants.
Some studies indicate that active lectins in foods can interfere with digestion and trigger inflammatory responses. For example, people with inflammatory diseases often find relief by limiting or removing lectins from their diets. However, other studies suggest that they may play a helpful role in some contexts.
All types of animal proteins are permitted in a lectin-free diet, including eggs; however, savvy consumers strictly following the Plant Paradox diet are seeking Lectin-Free, Pasture-Raised Eggs laid by hens fed a GRAIN-FREE diet.
This has posed quite a challenge for consumers.
Benefits of Lectin-Free Eggs
According to Dr. Gundry, the benefits of lectin-free eggs are similar to those of the lectin-free diet. A lot of care goes into feeding chickens a lectin-free diet – ensuring that the hens receive the proper nutrition without the grains that would typically make up chicken feed.
Benefits of lectin-free eggs include:
- Higher ratios of omega-3 fatty acids, which support good health
- It is more suitable for people with soy and grain allergies since the chickens don’t receive soy or grains in their feed
- It can help people suffering from inflammatory diseases to reduce their symptoms
- It is rich in nutrients, including vitamins and minerals
Are You Eating Quality Lectin-Free Eggs?
When shopping for lectin-free eggs, there are a few things to consider before you buy. The most important consideration is how the hens are raised and how they live, since this has the most significant impact on egg quality.
If you care about quality, looker deepr than the label any time you want to make sure you’re getting ethically-sourced meat and eggs.
- Know what you’re buying: pastured eggs are generally lower in lectins than standard, commercially farmed eggs, but pastured hens still often have access to many lectin-rich foods.
- Know what the hens are eating: making a lectin-free diet for chickens that’s also nutritionally complete is tricky. Make sure you know how your egg farmer ensures that the hens have a nutritionally complete diet.
- Stick with someone you trust: instead of going strictly by labels, get involved. Buy your eggs from a trusted source, preferably directly from farmers, so you can be confident in what you’re getting.
Where Can You Buy Grain-Free, Lectin-Free Eggs?
At Seven Sons, we’re fortunate to partner with our friends Willis and Isabell Loftin from the Endless Knot Community (EKC) Farm to connect customers with Grain-Free, Low-Lectin Eggs.
At EKC Farm, they highly value and understand the interconnected nature of how foods are grown and personal health, as they have experienced the results firsthand. You can meet EKC Farm Co-founder Willis Loftin, in this short video:
We appreciate the love Willis and Isabell are putting into this project and the fact that they are truly pioneers in this area.
Are Eggs Okay in a Lectin-Free Diet?
Yes, eggs are allowed on the lectin-free diet, but there’s a catch. According to Dr. Gundry’s guidance, choosing eggs that are lectin-free or low in lectins is best.
The standard supermarket dozen isn't the best choice since most grocery store eggs are raised on grain and legumes. Instead, choose eggs from pasture-raised chickens, especially from chickens fed a lectin-free diet.
Are There Lectin-Free Grains?
Although most grains have high amounts of lectins, there are some lectin-free grain product options. “Ancient” grains, or pseudo-grains as they’re sometimes called, often have lower lectins or no lectins at all.
Dr. Gundry’s list of accepted foods includes grain-like options like sorghum and millet. Teff and Fonio are also lectin-free, though they don’t get the nod from the doctor.
What Do Grain-Free Chickens Eat?
As described in the video above, EKC's Heritage breed hens get about 1/3 of their diet from diverse forages on pasture, 1/3 insects, and 1/3 supplement non-GMO feed.
To not compromise on the quality of their eggs, the Loftin's have partnered with Kraut Creek Natural Feeds in Ohio to create a grain-free, low-lectin supplemental chicken feed that nourishes their birds.
This feed is balanced to provide the chickens with the nutrients they need to produce the best eggs that are formulated according to Dr. Gundry’s Yes List (a list of low-lectin foods).
Their healthy chickens never receive growth hormones or antibiotics, so they’re able to produce the highest quality eggs on the market naturally.
Are Cooked Eggs High in Lectins?
Cooking destroys many lectins, including those found in eggs. But the process is only complete if you pressure-cook the food in question.
Since cooking your eggs in a pressure cooker is less than ideal, it’s best to start with low-lectin or lectin-free eggs.
How Do I Get Grain-Free, Low-Lectin Eggs?
[UPDATE:] We may seasonally offer these low-lectin eggs in our Roanoke, Indiana farm store throughout the year. :) Otherwise, we now offer delicious pasture-raised eggs (NOT related to a low-lectin protocol) shipped to your door within 24-72 hours after being laid by our sister company, Fresh Egg Co., when you visit fresheggco.com.
Are Pasture-Raised Eggs Lectin-Free?
Whether or not pasture-raised chickens lay lectin-free eggs depends on what those chickens eat. Most pastures feature grain and legume plants, especially the healthiest pastures.
Dr. Gundry advises that pasture-raised eggs are more likely to be low in lectins, especially if farmers keep the chickens away from grain plants that have gone to seed.
What to Pair With Lectin-Free Eggs
Eggs are a versatile ingredient, and while you can eat your lectin-free eggs solo, pairing them with other healthy, nutrient-rich foods can help you round out a meal and keep your food interesting.
Some ideas for pairings include:
- Lectin-free eggs and 100% grass-fed beef New York strip steak
- Lectin-free eggs and sugar-free breakfast sausage
- Lectin-free eggs and bone broth made from 100% grass-fed bison bones
- Lectin-free eggs and 100% grass-fed beef Premium Reserve gourmet burgers
- Lectin-free eggs also make an excellent frittata with organic vegetables like fennel, mustard greens, or dandelion greens.
I hope you've learned something in reading this article, or if you’re living an egg-less life on a Lectin-free diet, that you've found hope you'll be able to enjoy eggs again!
