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What Are Lectin-Free Eggs?

written by

Bruce Hitzfield

posted on

September 27, 2023

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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.

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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.

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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.

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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.

Low Lectin Grain Free Chicken Feed

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 days 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:

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!

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Chicken Liver vs. Beef Liver: What’s the Difference?

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Micronutrients  Beef Liver Chicken Liver Vitamin A 31,700 International Unit 13,300 International Unit Niacin 17.5 milligrams 11 milligrams Vitamin B6 1.02 milligrams 0.755 milligrams Calcium 6 milligrams 11 milligrams Iron 6.54 milligrams 11.6 milligrams Potassium 352 milligrams 263 milligrams Zinc 5.3 milligrams 3.98 milligrams Copper 14.3 milligrams 0.496 milligrams Selenium 36.1 micrograms 82.4 micrograms What Does Beef Liver Taste Like vs Chicken Liver? Taste and texture are where chicken and beef liver head in different directions.  Chicken liver has a mild, slightly sweet taste and a creamy, light texture. It’s the perfect option for people just venturing into the world of offal–or who don’t like strong, meaty flavors.  That’s where beef liver comes in. It has a beautifully distinct flavor: rich, complex, and intense. If you like rare steak, you’ll probably enjoy it.  You can also sneak beef liver into ground beef for a whole host of delicious, nutritious meals–without the acquired taste. Meals like ground beef and beef liver tacos, burgers, and meatballs are sure to be hit.  Cooking Both chicken and beef liver take just minutes to cook. For the best results, fry the liver in a skillet or air fryer for 4-6 minutes on high heat. Both should reach an internal temperature of 165°F for food safety. Just one word of caution: be wary of overcooking! You want the liver to be creamy and tender, not chewy and dry.  This applies more to beef liver, which cooks in slightly less time than chicken liver.  Tip: Soaking beef liver in a cup of milk for at least an hour before cooking can help keep it tender. Popular Recipes Whether you’re leaning more towards cooking with beef or chicken liver (or both), here are some recipe ideas for inspiration. Beef liver Beef liver with onions  Beef liver spaghetti bolognese Beef liver with mashed potatoes and a fig compote  Chicken liver Chicken liver pate  Sticky Chinese chicken liver stir fry  Chipotle chicken liver enchiladas Explore more chicken liver recipes in this article. Which Is Better: Chicken Liver or Beef Liver? Chicken and beef liver offer unique benefits, making it challenging to crown a definitive winner. Ultimately, the choice comes down to personal preference. If you prefer a milder taste and softer texture, chicken liver will likely be your best bet. But if you're a fan of red meat's rich, robust flavor, you’ll love beef liver! Whatever you choose, make sure you do your research on the meat supplier before buying. The health of the animal hugely impacts the nutritional quality and taste of the meat.  Factory-farmed liver often comes from animals raised on inadequate diets in overcrowded conditions. These animals are typically given antibiotics and growth hormones, which can stress their livers and diminish the quality of the meat. On the other hand, ethically sourced and humanely harvested meat comes from animals that enjoy optimal nutrition and stress-free conditions. These animals live in a naturally healthy environment, so no antibiotics or GMOs are needed. The result? The highest quality, most nutritious liver you can find. FAQs Which is healthier: chicken liver or beef liver? Both are incredibly healthy, just in different ways. Beef liver contains more vitamin A, niacin, and copper, while chicken liver has more iron and calcium. Your choice depends on your specific nutritional needs—both are nutrient-dense superfoods that support overall health. Is chicken liver high in protein? Yes! Chicken liver delivers approximately 23g of protein per 100g serving, making it an excellent high-protein food. It's also packed with B vitamins, iron, and other essential nutrients that support energy and muscle health. What does beef liver taste like? Beef liver has a rich, intense, and complex flavor that's more robust than chicken liver. It tastes similar to rare steak but with a distinctive mineral quality. The texture is creamy and dense when cooked properly, making it perfect for those who enjoy bold, meaty flavors. Which has more iron: chicken or beef liver? Chicken liver actually contains more iron than beef liver. While both are excellent sources of this essential mineral that helps prevent anemia, chicken liver edges ahead in iron content, making it particularly beneficial for those looking to boost their iron intake. Are chicken livers good for you? Chicken livers are incredibly nutritious and packed with essential vitamins and minerals like iron, vitamin B12, vitamin A, and choline. They're an excellent source of high-quality protein and support everything from energy levels to liver detoxification, making them a true superfood addition to your diet. Can you substitute chicken liver for beef liver in recipes? Yes, you can substitute chicken liver for beef liver in most recipes, though you'll notice differences in flavor and texture. Chicken liver has a milder taste and cooks slightly faster, so you may need to adjust cooking times. Both work well in pates, stir-fries, and pan-fried dishes, but beef liver holds up better in heartier preparations. Why should I choose pasture-raised liver? Pasture-raised liver comes from animals that live healthy, natural lives on regenerative farmland, which directly affects the meat's nutritional quality. When you choose ethically raised liver from farms like Seven Sons, you're supporting sustainable farming practices that improve soil health and respect the whole animal. Plus, our pasture-raised animals aren't given antibiotics or growth hormones, resulting in cleaner, more nutrient-rich organ meat that tastes better, too. Discover Our Range of Ethically Sourced Organ Meats Today! Ready to try chicken liver, beef liver, or both? Check out our organ meats, and make your order today. 

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