Tomatoes: Terrible or Terrific Food Choice for Performance and Health?


Hello Runners,

I recently saw part of an ad in which Dr. Steven Gundry holds up a tomato and proclaims that tomatoes are one of the worst foods that you could possibly eat. I don’t know if my grandparents and parents would agree seeing that they raised hundreds of tomatoes every year and canned or made salsa with them. In fact, I grew up eating lots of tomatoes in the winter in sauces, chilis, etc. Were my parents and grandparents wrong? Were they actually harming all of us and not even knowing it? And why is this important for you, as far as health and running performance?

What could be the issue? After all, tomatoes are an excellent source of biotin, potassium, iron, and zinc. For running performance these nutrients are important for skeletal muscle and nerve function, energy production from carbohydrates and fats, muscle repair and growth, and prevention of muscle cramping. Tomatoes are also one of the best sources of lycopene, an antioxidant that reduces inflammation, as well as conditions related to oxidative stress. Meta-analyses have suggested that tomatoes may be protective against cancer, especially that of the prostate. This likely has something to do with their lycopene content, which has been shown to slow the progression of cancer and tumor cells. Tomatoes also appear to benefit heart health, by lowering both your LDL (“bad”) cholesterol and blood pressure among other cardioprotective effects (Xu et al 2016, Rowles et al 2018).

However, tomatoes also contain another substance that begins with “L” that can be harmful, which is lectins. This is why Dr. Gundry was proclaiming that we should not eat tomatoes. Is he right?

Lectins are a class of antinutrients. In my last post, I briefly discussed antinutrients and went more in depth on one class of antinutrients, oxalates. In this post, I will discuss lectins, including: the foods in which lectins are highly concentrated, the impact of lectins on health and running performance, how we can reduce lectin content in foods, and whether or not we should be eating foods like tomatoes.

What Are Lectins?

Lectins are proteins present in many plants and concentrated in legumes, whole grains, and certain fruits and vegetables. The lectins in food bind to carbohydrates, forming glycoproteins. These glycoproteins perform many functions within the body, from regulating the immune system to keeping protein levels in the blood under control. Since lectins are antinutrients, they can’t be digested in the body and pass through the digestive system intact. Lectins help a plant defend itself against microorganisms, pests, and insects, and help the plant be able to propagate itself, even if eaten.

Lectins have multiple health benefits, as mentioned, however, they can also have adverse health effects. So, it is helpful to be aware of foods high in lectins.

What Foods Are High in Lectins?

The ten foods with the highest concentration of lectins are:

  • Potatoes (excluding sweet potatoes)
  • Eggplant
  • Soybeans
  • Lentils
  • Peppers
  • Wheat germ
  • Red kidney beans
  • Peas
  • Tomatoes
  • Peanuts

What Are The Adverse Effects Associated with Consumption of Lectins?

Lectins can have several adverse effects on the body. The severity of these effects will vary depending on the level of consumption of lectins and an individual’s sensitivity to lectins. The most significant impact lectins can have are that they can damage the intestinal lining of the gut, which can lead to symptoms of irritable bowel syndrome (abdominal pain/distention, diarrhea/constipation, flatulence, nausea, weight loss) and increase the permeability of the intestine, which can allow undigested food particles into the blood to circulate the body. This is referred to as “leaky gut” and can lead to significant health issues, especially autoimmunity. This is significant because autoimmunity involves the body’s immune system mounting a response against not only foreign invaders, such as undigested food particles, but the body’s own tissue. Lectins themselves are undigested and can enter the bloodstream triggering an immune response. For lectins this immune response has been shown to affect the joints potentially leading to rheumatoid arthritis (RA). In addition, lectins can facilitate the preferential growth of specific bacteria which can make an individual more susceptible to RA (Wang et al. 1998, Cordain et al. 2000).

Lectins can also facilitate bacterial overgrowth and contribute to leptin resistance, a condition that causes the brain of an overweight person not to receive the signal that the stomach is full (Jönsson et al. 2005). Lectins can disrupt small-intestine metabolism (the chemical processes that occur within a living organism in order to maintain life) and damage the gut villi (finger-like projections on the small intestine’s lining that absorb nutrients). Lectins also act as an antinutrient, meaning that they can interfere with digestion and absorption of foods, upping the risk of nutritional deficiencies. This is especially significant for runners, who need to constantly replenish nutrients throughout their training.

Certain people are more sensitive to specific types of lectins than others.  If you eat something that contains the types of lectins you’re sensitive to (or a lot of lectins that you’re less sensitive to), the result is inflammation that you may experience as brain fog, sore joints, bad skin, or even migraines.  For example, the type of lectins found in the nightshade family of plants, which includes tomatoes, eggplants, peppers, and potatoes, is one that many people are sensitive to.  It is a common autoimmune trigger that has been linked to a significant percentage of RA cases and is a trigger for skin problems.

What Can You Do To Minimize Lectins?

Some research seems to indicate that taking in large quantities of raw lectins could have negative health effects. Although this may be true, especially when consumed in excess or for those individuals with lectin sensitivities, cooking, sprouting, soaking and fermenting your foods can cut down on lectin concentration to help promote better health. Soaking grains and legumes prior to consumption can reduce lectin content and enhance their nutritional value and reduce other antinutrient content. Cooking legumes, in particular, can nearly eliminate all lectins, with one study out of the Roweti Research Institute’s Division of Nutritional Sciences in Scotland even showing that boiling soybeans for as little as five minutes virtually eliminated lectin activity (Pusztai et al 1998). Because legumes are generally eaten cooked and not raw, this means that most legumes in your diet are likely very low in lectins.

Soaking and sprouting grains and seeds can also be an effective method to reduce lectin content (Koval’chuk 2006). Sprouting, also known as germination, is a process that involves soaking seeds for up to 24 hours and then repeatedly rinsing and draining them every few hours for several days at a time. Not only can sprouting decrease the lectin content of your grains and legumes, but it can also enhance the nutritional profile of your foods while reducing the amount of other antinutrients that interfere with digestion (Chingakham et al 2015, Luo et al 2012).

Fermenting your foods can also help reduce the amount of lectin content. Fermentation allows the beneficial bacteria to digest the lectins and other antinutrients in foods to enhance the overall nutritional profile (Oluwole et al 2013). Plus, fermentation supplies valuable probiotics to your diet to improve gut health.

Back to our friend the tomato, cooking vegetables, especially pressure cooking, can reduce the lectin content. Also, cooking or stewing tomatoes and eating them with healthy fat can enhance the absorption of lycopene. This is seen in traditional cultures with Italian dishes pairing olives with stewed tomatoes, or Mexican cuisine that combines avocados and various tomato-based sauces and spreads.

In addition, if you are eating raw tomatoes you may want to opt for varieties like Roma, which have a lower lectin content.

How Are Lectins Beneficial?

To complicate matters…

Lectins also play many vital roles within the body. Lectins are involved in immune system regulation, and some research indicates that they may have antimicrobial properties. In fact, they have been shown to be effective against several types of bacteria, including the strain that causes staph infections and E. coli. Lectins may also help fight off fungi and viral infections (Lagarda-Diaz et al 2017). In addition, a review study found that certain lectins may possess anticancer properties. Specifically, these plant lectins can modify the expression of specific immune cells and alter signaling pathways to help kill off cancer cells and block tumor growth (Jiang et al 2015).

Therefore, the results of these studies suggest that having some lectins in the diet can be of benefit. However…

Who Should Avoid Nightshades and/or Other High-Lectin Containing Foods

Those individuals with a food allergy or sensitivity to specific nightshades should limit or avoid consuming them. There are anecdotal reports from people claiming that when they no longer eat nightshades, they stop experiencing painful inflammatory symptoms. It is possible that some of these people have an allergy of some kind. Therefore, it can be beneficial to keep a food log or journal and record how certain foods may affect you, such as causing sore joints, skin problems, or migraines.

There have been rare cases in which people have an acute allergic reaction to a nightshade, like an allergy to tomatoes. If that’s the case for you, then, by all means, don’t consume tomatoes!

People with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis may also find that they do better when they avoid nightshades. Some of these conditions can cause intestinal permeability, and a number of test tube and animal studies have suggested that intestinal permeability can be negatively impacted by excessive intake of the alkaloids (concentrated in areas that are green) in potatoes (Patel et al 2002), fiber in tomatoes (Carreno-Gómez et al 1999), and capsaicin in peppers (Jensen-Jarolim et al 1998).

Bottom Line

Lectins are present in many of the plant foods that we eat, however they are highly concentrated in certain foods such as grains, legumes, and nightshades. Lectins can have beneficial, as well as adverse, effects on health and performance. Lectins have been shown to have some beneficial effects as far as immune system regulation and they can have antibacterial, antiviral, antifungal, and anticancer properties. Also, the foods that are highly concentrated in lectins contain many beneficial nutrients for health and performance. For example, tomatoes contain zinc, potassium, iron, and biotin which are important for skeletal muscle and nerve function, energy production from carbohydrates and fats, muscle repair and growth, and prevention of muscle cramping, fatigue, and inflammation.

On the other hand, lectins are antinutrients that can have certain adverse health effects including damaging the intestinal lining of the gut, stimulating the development of rheumatoid arthritis, and affecting nutrient absorption. The severity of these effects will vary depending on the level of consumption of lectins and an individual’s sensitivity to lectins. Therefore, it is important to note or keep a food log or journal and record how certain foods, such as nightshades, are affecting you. Cooking, sprouting, soaking and fermenting your foods can reduce lectin concentration to help promote better health.

Individuals with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis, as well as those with lectin sensitivities may find that they do better when they avoid foods with high lectin concentration, especially nightshades.

However, unless you have inflammatory bowel disease or sensitivities to lectins, rather than focusing on eliminating lectin-rich foods from the diet altogether, such as tomatoes, it’s better to work on reducing lectin content through cooking, soaking, sprouting or fermenting foods instead, so you can still take advantage of the health-promoting properties of these nutritious foods.


Please let me know if you have any questions, or if I can be of help in any way. I would love to hear from you.

Your friend and coach,




Xin Xu, Jiangfeng Li, Xiao Wang, Song Wang, Shuai Meng, Yi Zhu, Zhen Liang, Xiangyi Zheng, and Liping Xieb. Tomato consumption and prostate cancer risk: a systematic review and meta-analysis. Sci Rep. 2016; 6: 37091. doi: 10.1038/srep37091

Rowles JL 3rd, Ranard KM, Applegate CC, Jeon S, An R, Erdman JW Jr. Processed and raw tomato consumption and risk of prostate cancer: a systematic review and dose-response meta-analysis. Prostate Cancer Prostatic Dis. 2018 Sep;21(3):319-336. doi: 10.1038/s41391-017-0005-x

Irlanda Lagarda-Diaz, Ana Maria Guzman-Partida, and Luz Vazquez-Moreno. Legume Lectins: Proteins with Diverse Applications. Int J Mol Sci. 2017 Jun; 18(6): 1242.

Jiang QL, Zhang S, Tian M, Zhang SY, Xie T, Chen DY, Chen YJ, He J, Liu J, Ouyang L, Jiang X. Plant lectins, from ancient sugar-binding proteins to emerging anti-cancer drugs in apoptosis and autophagy. Cell Prolif. 2015 Feb;48(1):17-28.

Wang Q, Yu LG, Campbell BJ, Milton JD, Rhodes JM. Identification of intact peanut lectin in peripheral venous blood. Lancet. 1998 Dec 5;352(9143):1831-2.

Cordain L, Toohey L, Smith MJ, Hickey MS. Modulation of immune function by dietary lectins in rheumatoid arthritis. Br J Nutr. 2000 Mar;83(3):207-17.

Noah ND, Bender AE, Reaidi GB, Gilbert RJ. Food poisoning from raw red kidney beans. Br Med J. 1980 Jul 19;281(6234):236-7.

Pusztai A, Grant G. Assessment of lectin inactivation by heat and digestion. Methods Mol Med. 1998;9:505-14. doi: 10.1385/0-89603-396-1:505.

Koval’chuk NV. [Dynamic of lectin activity during germination of bean seeds (Phaseolus vulgaris L.)]. Ukr Biokhim Zh (1999). 2006 Jan-Feb;78(1):130-4.

Chingakham Basanti Devi, Archana Kushwaha,corresponding author and Anil Kumar. Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata). J Food Sci Technol. 2015 Oct; 52(10): 6821–6827.

Luo Y, Xie W, Luo F. Effect of several germination treatments on phosphatases activities and degradation of phytate in faba bean (Vicia faba L.) and azuki bean (Vigna angularis L.). J Food Sci. 2012 Oct;77(10):C1023-9.

Oluwole S Ijarotimi, Oluwole A Adeoti, and Oluwaseun Ariyo. Comparative study on nutrient composition, phytochemical, and functional characteristics of raw, germinated, and fermented Moringa oleifera seed flour. Food Sci Nutr. 2013 Nov; 1(6): 452–463.

B Carreno-Gómez, J F Woodley, A T Florence. Studies on the Uptake of Tomato Lectin Nanoparticles in Everted Gut Sacs. Int J Pharm. 1999 Jun 10;183(1):7-11. doi: 10.1016/s0378-5173(99)00050-2.

Bijal Patel, Robert Schutte, Peter Sporns, Jason Doyle, Lawrence Jewel, Richard N Fedorak Potato Glycoalkaloids Adversely Affect Intestinal Permeability and Aggravate Inflammatory Bowel Disease. Inflamm Bowel Dis. 2002 Sep;8(5):340-6. doi: 10.1097/00054725-200209000-00005.

E Jensen-Jarolim, L Gajdzik, I Haberl, D Kraft, O Scheiner, J Graf. Hot Spices Influence Permeability of Human Intestinal Epithelial Monolayers. J Nutr. 1998 Mar;128(3):577-81. doi: 10.1093/jn/128.3.577.

Irlanda Lagarda-Diaz, Ana Maria Guzman-Partida, and Luz Vazquez-Moreno. Legume Lectins: Proteins with Diverse Applications. Int J Mol Sci. 2017 Jun; 18(6): 1242.

Q-L Jiang, S Zhang, M Tian, S-Y Zhang, T Xie, D-Y Chen, Y-J Chen, J He, J Liu, L Ouyang, X Jiang. Plant Lectins, From Ancient Sugar-Binding Proteins to Emerging Anti-Cancer Drugs in Apoptosis and Autophagy. Cell Prolif. 2015 Feb;48(1):17-28. doi: 10.1111/cpr.12155. Epub 2014 Dec 9.

Dr. Steven Gundry. The Plant Paradox: The Hidden Dangers in ‘Healthy’ Foods that Cause Disease and Weight Gain.

Dave Asprey. The Bulletproof Diet.

Yuri Elkaim. Super Nutrition Academy, Module 6 Lesson 4.


Disclaimer: All the information presented in this blog is for educational and resource purposes only.  It is there to help you make informed decisions about health-related fitness issues.  It is not a substitute for any advice given to you by your physician.  Always consult your physician or health care provider before taking supplements or using any other recommendation in this post. Use of the advice and information contained in this website is at sole choice and risk of the reader.  In no way will Denver Running Coach or any persons associated with Denver Running Coach or Enlightened Performance LLC be held responsible for any injuries or problems that may occur due to the use of the advice contained within this post.  Denver Running Coach and Enlightened Performance LLC will not be held responsible for the conduct of any companies recommended within this post.

How To Develop and Implement Habits That Can Help You Lose Weight

“When nothing seems to help, I go and look at a stonecutter hammering away at this rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that last blow that did it – but all that had gone before.” – Jacob Riis (social reformer)

Happy New Year!

Each year approximately 40 percent of Americans make New Year’s resolutions. One of the most popular resolutions is to lose weight. Unfortunately, by the time February arrives most have quit their resolution, and will probably make the same resolution next January. In fact, only about 20 percent of those who set New Year’s resolutions have stuck with them by the end of the year.

Why are so few in successfully following through with their resolutions? Most likely they didn’t develop the proper behaviors and habits necessary to be successful. Yes, goals or resolutions are important and provide direction, however it’s the systems and habits that we develop that are most important to our success.

I recently finished reading James Clear’s Atomic Habits, which I highly recommend. He shares some valuable insight on how to develop good habits and eliminate bad ones. In this article, I will touch upon a few that might help you get started in developing the habits you need to lose weight, or in achieving any other New Year’s resolution that you made.

Identity Focus

On important key to your success in losing weight, or any other goal or resolution that you have set for yourself, is creating an identity for yourself consistent with this goal or resolution. Then focus on becoming the person consistent with that identity, instead of fixating on a goal or resolution. Thus, instead of focusing on losing X pounds of weight, you might shift your mindset and identity to becoming a “healthy person.” Once you have identified that you are a healthy person, it can become easier to develop the habits consistent with becoming a healthy person, and in the process you will automatically lose weight and feel better.

With your new identity you can now ask yourself, “What would a healthy person do in this situation?” or “What do I need to do in this situation, as a healthy person?” You will then simply act like the type of person you already believe yourself to be. The process of building habits is really the process of becoming yourself.

This can help you avoid the “yo-yo” diet effect that many who try to lose weight experience. In this case, people focus on the goal of losing weight and not developing the identity and habits necessary for sustainable weight loss.

Awareness of Current Habits

The process of behavior change always begins with awareness. Therefore, it would be beneficial to list all of you daily habits. This would include things like brushing your teeth, showering, etc. Then ask yourself, “Does this behavior help me become the type of person I wish to be? Is this habit consistent with the identity I have of myself as a healthy person?” Then be on the lookout for unsupportive habits and verbalize this habit when it occurs, as well as what the outcome will be if you allow the habit to continue. For example, “It’s two o’clock in the afternoon and I’m reaching for that candy bar, like I always do at this time. I know if I eat it, I will feel satisfied for a few moments, but later will feel tired and feel bad that I ate the candy bar and start eating chips.”  You might begin replacing this with, “At two o’clock I will eat an apple.”

Design You Environment To Support You Being a Healthy Person

Your environment can provide cues that trigger your habits. So, it is important to design your environment to support that habits you want in your life and eliminate those you don’t want. Such examples would include: eliminating foods that don’t support you being a healthy person, such as candy, chips, cookies, etc. from your house or at least removing them from view. Instead, have healthier food choices in view, like a bowl of fruit on the kitchen table. Another example would be to have your workout clothes, shoes, and water bottle ready and in view the night before, so when you wake up, you just put them on and start exercising; no thought or significant effort necessary.

Start Small and Include an Appropriate Reward System Until the Habits Are Automatic

The great thing about building effective habits and behaviors is that you can start with small steps. For example, eating dinner on a smaller plate, so the portion sizes you eat are smaller. You might also start drinking more water and develop the habit of having your water bottle with you at all times, and drink a little more each day. Or, start walking 5 minutes a day, and maybe add 30-60 seconds every couple of days. Make walking enjoyable by doing this with a friend, with family, or your favorite music. The great thing about small habits is they have a compounding effect when performed daily; a one percent change daily leads to being 37 times better at the end of the year! This is the same extraordinary compounding effect that occurs when you invest in mutual funds. As a result, you can build momentum begin developing other good habits that can support you being a healthy person. The key is to start with small habits that are easy to do and which you could do on a consistent basis.

In addition, it can be helpful to set up a reward system, so if you walk at least 5 minutes a day 5-7 days per week you reward yourself appropriately, such as getting a massage or going to the movies. It’s important that these rewards are in the short-term because we are hardwired for immediate gratification. Weight loss is challenging because it can take months, or even years, to see significant weight loss, and this can be demotivating because you are not being rewarded for your efforts until months or years. Thus, it’s important to acknowledge and reward the small wins along the way.

You will most likely find that the small habits you begin become automatic over time, and you can then incorporate other habits that can help you become a healthy person, and then shift your reward system to these new habits.

Give Yourself the Gift of Movement

First, view all movement as beneficial; it doesn’t have to be structured exercise at the gym or performed for at least 20 or 30 minutes at a time. Second, change your mindset on movement from “have to” to “get to”. Start associating movement as a gift you give yourself. In addition to the gift of health you are giving yourself, you also give yourself the opportunity to spend time with a friend or your family on a walk, or walk by yourself in a favorite place or listen to your favorite music while walking. Giving this gift to yourself will allow you to better show up for loved ones in your life because you will be happier and more energized.


There are many other habits and tips that can be beneficial for weight loss. Many more than I can fit in one blog article, but I do want to leave you with a few more habits and tips that might help. Weight loss is complex and therefore it can be easier to identify as being a healthy person and develop habits consistent with this identity. I will share more tips in future articles.

Other Habits That May Help

  • Eat on smaller plates to reduce portion sizes and calorie consumption
  • Put vegetables on your plate first and they should fill up at least half of your plate
  • Chop up fruits and vegetables on the weekends and pack into containers, so you have easy access to them during the week
  • Purchase food in individual packages rather than bulk size
  • When eating out have the waiter box up half of your meal before you receive it, so you only eat half the portion size
  • Get at 7-9 hours of quality sleep each night

Other Tips

  • It’s better to do less than nothing at all, for example with movement
  • Keep a scoreboard of the good habits you have performed
  • Never miss a good habit more than once, simply do something (such as walking one minute instead of 5 minutes)
  • Acknowledge and appreciate the nonscale victories of living healthier such as skin looking better, waking up earlier, having greater sex drive
  • Have someone who will hold you accountable

Please let me know if you have any questions, or if I can help in any way.

Your friend and coach,


Note: I am not promoting any specific diet for weight loss. In fact, I feel this one-size fits all approach does not work. You should consult with your physician before starting any weight loss program.


James Clear. Atomic Habits: An Easy and Proven Way to Build Good Habits & Break Bad Ones. Avery: New York, 2018.

Michelle Segar. No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. AMACOM, 2015.