What are Lectins?
By Megan Ware, RDN, LD
Lectins are proteins in plants that have been associated with
both positive and negative health effects.
Some plant-based foods, such as beans and legumes, whole grains,
and certain vegetables contain a high amount of lectins.
Why do some people recommend it,
and does the evidence support their claims?
Undercooked red kidney beans may cause severe nausea, diarrhea,
and vomiting due to a lectin called phytohaemagglutinin.
Lectins are a type of protein that, in humans, may help cells interact with one another.
Some scientists also believe that lectins provide a form
of defense in plants to keep insects away.
These proteins also contain nitrogen, which is needed for plants to grow.
While many parts of plants contain lectins, the seed is the part that people eat most often.
Lectins may impact health in multiple ways, ranging from digestion to chronic disease risk.
They have been shown to cause red blood cells to cluster together.
They are categorized as antinutrients since they block the absorption of some nutrients.
Lectins may cause an upset stomach when plant foods are eaten uncooked.
They are also the reason why it can be dangerous to eat undercooked legumes.
The lectin in red kidney beans is called phytohaemagglutinin.
It is responsible for red kidney bean poisoning,
which results from eating raw or undercooked kidney beans.
According to the United States Food and Drug Administration (FDA),
consuming just four raw kidney beans could cause symptoms including severe nausea,
vomiting, and diarrhea.
Cooking methods that use moist heat are helpful for decreasing the number of lectins in plants. Cooking also breaks down some plant starch into simpler carbohydrates.
Lectins like to attach to carbohydrates and are removed from the body
before they cause negative effects.
Slow cookers are not recommended for preparing kidney beans
because the temperature is not high enough to eliminate lectins.
Ways to decrease lectins in foods include:
boiling
fermentation
sprouting
peeling
deseeding
pressure cooking
https://www.medicalnewstoday.com/articles/319593.php
By Megan Ware, RDN, LD
Lectins are proteins in plants that have been associated with
both positive and negative health effects.
Some plant-based foods, such as beans and legumes, whole grains,
and certain vegetables contain a high amount of lectins.
Why do some people recommend it,
and does the evidence support their claims?
Undercooked red kidney beans may cause severe nausea, diarrhea,
and vomiting due to a lectin called phytohaemagglutinin.
Lectins are a type of protein that, in humans, may help cells interact with one another.
Some scientists also believe that lectins provide a form
of defense in plants to keep insects away.
These proteins also contain nitrogen, which is needed for plants to grow.
While many parts of plants contain lectins, the seed is the part that people eat most often.
Lectins may impact health in multiple ways, ranging from digestion to chronic disease risk.
They have been shown to cause red blood cells to cluster together.
They are categorized as antinutrients since they block the absorption of some nutrients.
Lectins may cause an upset stomach when plant foods are eaten uncooked.
They are also the reason why it can be dangerous to eat undercooked legumes.
The lectin in red kidney beans is called phytohaemagglutinin.
It is responsible for red kidney bean poisoning,
which results from eating raw or undercooked kidney beans.
According to the United States Food and Drug Administration (FDA),
consuming just four raw kidney beans could cause symptoms including severe nausea,
vomiting, and diarrhea.
Cooking methods that use moist heat are helpful for decreasing the number of lectins in plants. Cooking also breaks down some plant starch into simpler carbohydrates.
Lectins like to attach to carbohydrates and are removed from the body
before they cause negative effects.
Slow cookers are not recommended for preparing kidney beans
because the temperature is not high enough to eliminate lectins.
Ways to decrease lectins in foods include:
boiling
fermentation
sprouting
peeling
deseeding
pressure cooking
https://www.medicalnewstoday.com/articles/319593.php
Opposing Opinion of
Dr. Gundry MD.
Dr. Gundry MD.
The History of
the Oil and Olive Oil Deception
the Oil and Olive Oil Deception
15 Ways to Reduce
Lectins in Your Diet
By Dr. Steven Gundry
Lectins
https://gundrymd.com/reduce-lectins-diet/?
Lectins in Your Diet
By Dr. Steven Gundry
Lectins
https://gundrymd.com/reduce-lectins-diet/?
Plants are natural chemists. It makes sense, right? Since plants can’t move, run, or put up their dukes, they have to use their natural chemistry to protect themselves from the animals – and human beings – that might want to make a meal out of them.
But, because plants were around long before we were, they’ve been able to evolve and create effective ways to be defensive. Now, you’ve read it here before, but the primary defense most plants have against predators like us are a group of proteins called lectins.
Turns out, lectins are specifically designed to protect the plants in which they’re found from those of us who want to mess with them or eat them. And, frankly, research seems to prove time and time again that some of these plant defense mechanisms – like the lectins found in beans, for example – are at the root of causing many of our diseases and physiological discomforts like nausea, vomiting, and diarrhea.1
HOW DO LECTINS ‘ATTACK’?
Well, lectins are like little barnacles that look for specific sugar molecules in our blood, the lining of our gut, and on our nerves. When they find a good spot to land, they cling to those cells, breaking down their ability to communicate with our immune systems.
Then, they literally tear open little holes between the cells that line our intestines. This perforation is the cause of Leaky Gut Syndrome, which we’re learning can cause a great deal of unpleasant symptoms and autoimmune issues or symptoms similar to those of food poisoning.2
So, you can see, these plants are literally declaring war on our bodies – dropping little bombs that wreak havoc on our intestines and immune systems. In fact, some lectins can actually paralyze certain bugs. So, clearly their defensive operations are working.
PLANTS’ CHEMICAL WARFARE
But, when plants work their chemical magic on us, they can do more than just make us sick when we eat them. Turns out, plants can also employ their chemical compounds to get us to help them as well.
For instance, when they need us to help them spread their seed, they entice us, and other animals, with their bright colors and delicious aromas. They want us to eat them and essentially replant their seed after we’ve digested our meal – to help fertilize it, if you catch my drift. If, however, we eat them at the wrong time of year, they’ll punish us for it by making us feel sick.
The bottom line – when we consume lectins, if we experience pain, or discomfort … or if we suffer heartburn, fatigue, inflammation, or a sick stomach … plants win.
It’s simple. Lectins are toxic, and when we feel their inflammatory effects, or experience leaky gut or weight gain – the theory is we’ll walk away. Because what person – or animal for that matter – with half a brain would return to eat the plant that caused such discomfort?
But, not all plants are working against us. Some actually want to help us.
Now, if you’ve read other articles on the GundryMD blog, you know that polyphenols, another chemical component of plants, actually interact directly with our bodies to improve the ways in which our immune systems, brains, and digestive systems function.
So clearly, there are plant foods we should avoid, and plant foods we should consume. But, how do you know which is which?
Generally, you want to eat less of the plants that contain lectins. And below, you’ll find 15 tips to help you reduce the amount of harmful lectins in your diet.
Limit the Intake of Lectin Rich Food
1. Beans & Legumes
Beans carry more lectins than any other food. Do your best to limit beans, peas, lentils, and other legumes or cook them in a pressure cooker. Also, some legumes hide as nuts – so it’s best to cut out peanuts and cashews as well.
2. Grains
For the most part, grains are a relatively new food to us. Our hunter-gatherer ancestors didn’t search for grains. Plus, most grains are lectin bombs, as well as gluten-free grain substitutes. It’s best to limit grain intake. If you must, eat white flour over wheat.
3. Squash
An easy rule to remember is that any vegetable with seeds is actually considered a fruit. Such is the case with squash, pumpkins, and zucchini. The seeds and peels of these foods are full of lectins. If you MUST eat squash, make sure to toss the peels and seeds aside.
4. Nightshades
Nightshades are vegetables that include eggplant, any kind of pepper, potatoes, and tomatoes. The peels and the seeds of these plants contain loads of lectins, too. Make sure to peel and deseed them or pressure cook or ferment them. All these techniques reduce the amount of lectins.
5. In-Season Fruit
Again, it’s nature’s candy, so you’ll want to limit the quantity you eat, but when it’s in season, fruit is okay to add to your diet.
CUT OUT THE FOLLOWING FOODS ENTIRELY
6. Corn and corn-fed ‘free-range’ meats
It doesn’t take much to see why corn is among the worst lectin-filled grains. Just look at the American farm industry. Farmers use corn for the sole purpose of fattening up cattle. And, guess what? Corn has the same effect on us. Not only that, it causes fatty deposits in the muscle.
So, avoid ‘free-range’ meats. ‘Free-range’ means the cattle are eating corn and, therefore, so are you. Instead, opt for only pasture-raised meats.
7. Casein A1 Milk
It may sound like science fiction, but a couple thousand years ago cows in Northern Europe suffered a genetic mutation. The result was a lectin-like protein in their milk called casein A1. Turns out, casein A1 is converted to a protein called beta-casomorphin. And this protein can prompt an immune attack on the pancreas of people who consume milk from these cows, or cheeses made from it.3
Most store-bought milk in your grocery store, even if it’s organic, is A1 milk.
The unmutated cows, found primarily in Southern Europe, produce a safe protein called casein A2. When people think they’re lactose intolerant, they’re generally affected by casein A1. So, eliminate casein A1 milk from your diet.
Instead, stick to A2 milk, Southern European cow’s milk, goat’s milk, and buffalo milk. Health foods stores are pretty good about carrying these. Also, consider these milks an indulgence, and consume them only in moderate quantities.
ADD THE FOLLOWING NATURAL FOODS TO YOUR DIET
8. Cooked tubers
Sweet potatoes, yucca, and taro root are a great source of vitamins and minerals. That’s because their roots have strong absorption abilities and draw water and minerals from the soil for nourishment.also, They’re also high in fiber that feeds your good gut bugs.
9. Leafy Greens
Romaine, red & green leaf lettuce, kohlrabi, mesclun, spinach, endive, butter lettuce, parsley, fennel, and seaweed/sea vegetables are all great to add to a lectin-free diet. They are high in nutrients and incredible for your health. To boot, they are very filling, especially if you drizzle olive or avocado oil on them!
10. Cruciferous & other great vegetables
Load up on broccoli, cauliflower, and Brussels sprouts. And include these lectin-free veggies in your diet as often as you like: asparagus, garlic, celery, mushrooms, and onion. They are full of fiber and polyphenols.
11. Avocado
Now, avocado is a fruit, but it’s actually okay to eat when ripe because it’s essentially sugar-free! Not to mention, it’s full of good fat and soluble fiber – key when trying to lose weight and absorb antioxidants.
12. Olives and Extra Virgin Olive Oil
- SEE MORE VIDEOS ON OILS - END OF THIS PAGE
Olive oil is filled with essential vitamins and minerals. For instance, it contains vitamin K, vitamin E, calcium, iron, sodium, and potassium. Furthermore, olive oil contains polyphenols and fatty acids. It’s an all-around superfood.
In fact, olive oil can contribute to the reduction of inflammatory activity in those suffering from autoimmune disorders.4 And, it’s an incredible source of polyphenols, especially oleuropein – a.k.a. the longevity polyphenol.
Check out this video to learn more about the benefits of Extra Virgin Olive Oil.
OTHER WAYS TO REDUCE LECTINS IN YOUR DIET
13. Use a pressure cooker
If you’re cooking with beans, tomatoes, potatoes, and quinoa, the pressure cooker is your best bet for destroying plant lectins. But, using a pressure cooker doesn’t get rid of all lectins –
it won’t even touch the lectins in wheat, oats, rye, barley, or spelt.
14. Peel and Deseed your fruits and veggies
If you’re going to use lectin-rich plant foods, make sure to peel and deseed them. Often, the most harmful part of a plant is it’s lectin-filled hull, peel, or rind. To reiterate, the peels and the seeds are often where lectins are hiding, so you can significantly cut down on your intake by eliminating that part of the plant. ...
15. White over Brown / OR DO NOT EAT THEM AT ALL
Finally, if in fact you must eat grains, opt for white over brown. So, instead of brown rice, eat white rice. Instead of whole wheat bread, find a healthier version of white bread.
Turns out, though many believe brown rice is healthier than it’s white counterpart, those who eat rice as their staple grain have always stripped the hull off of brown rice before they eat it.
That’s because the hull contains all the dangerous lectins.
Finally, sometimes adjusting your dietary habits can cost big bucks. That doesn’t have to be the case though. Try not to focus on what you spend. Instead, pay more attention to how and when you spend.
Again, the lectins in plants can deter us when we pose a threat, but in many ways, they need us to survive too. That’s why other beneficial compounds in plants, like polyphenols, are necessary to keep our immune systems healthy and our lives long.
Sources
1. Peumans, Willy J. “Lectins As PLant Defense Proteins”. N.p., 1995. Print.
2. Freed, David. “Do Dietary Lectins Cause Disease? : The Evidence Is Suggestive—And Raises Interesting Possibilities For Treatment”. PubMed Central (PMC). N.p., 2017. Web. 23 May 2017.
3. Pal et al. 2015. Milk intolerance, beta-casein and lactose. Nutrients 7(9): 7285–7297.
4. Puertollano MA, et al. “[Olive Oil, Immune System And Infection]. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 23 May 2017.
But, because plants were around long before we were, they’ve been able to evolve and create effective ways to be defensive. Now, you’ve read it here before, but the primary defense most plants have against predators like us are a group of proteins called lectins.
Turns out, lectins are specifically designed to protect the plants in which they’re found from those of us who want to mess with them or eat them. And, frankly, research seems to prove time and time again that some of these plant defense mechanisms – like the lectins found in beans, for example – are at the root of causing many of our diseases and physiological discomforts like nausea, vomiting, and diarrhea.1
HOW DO LECTINS ‘ATTACK’?
Well, lectins are like little barnacles that look for specific sugar molecules in our blood, the lining of our gut, and on our nerves. When they find a good spot to land, they cling to those cells, breaking down their ability to communicate with our immune systems.
Then, they literally tear open little holes between the cells that line our intestines. This perforation is the cause of Leaky Gut Syndrome, which we’re learning can cause a great deal of unpleasant symptoms and autoimmune issues or symptoms similar to those of food poisoning.2
So, you can see, these plants are literally declaring war on our bodies – dropping little bombs that wreak havoc on our intestines and immune systems. In fact, some lectins can actually paralyze certain bugs. So, clearly their defensive operations are working.
PLANTS’ CHEMICAL WARFARE
But, when plants work their chemical magic on us, they can do more than just make us sick when we eat them. Turns out, plants can also employ their chemical compounds to get us to help them as well.
For instance, when they need us to help them spread their seed, they entice us, and other animals, with their bright colors and delicious aromas. They want us to eat them and essentially replant their seed after we’ve digested our meal – to help fertilize it, if you catch my drift. If, however, we eat them at the wrong time of year, they’ll punish us for it by making us feel sick.
The bottom line – when we consume lectins, if we experience pain, or discomfort … or if we suffer heartburn, fatigue, inflammation, or a sick stomach … plants win.
It’s simple. Lectins are toxic, and when we feel their inflammatory effects, or experience leaky gut or weight gain – the theory is we’ll walk away. Because what person – or animal for that matter – with half a brain would return to eat the plant that caused such discomfort?
But, not all plants are working against us. Some actually want to help us.
Now, if you’ve read other articles on the GundryMD blog, you know that polyphenols, another chemical component of plants, actually interact directly with our bodies to improve the ways in which our immune systems, brains, and digestive systems function.
So clearly, there are plant foods we should avoid, and plant foods we should consume. But, how do you know which is which?
Generally, you want to eat less of the plants that contain lectins. And below, you’ll find 15 tips to help you reduce the amount of harmful lectins in your diet.
Limit the Intake of Lectin Rich Food
1. Beans & Legumes
Beans carry more lectins than any other food. Do your best to limit beans, peas, lentils, and other legumes or cook them in a pressure cooker. Also, some legumes hide as nuts – so it’s best to cut out peanuts and cashews as well.
2. Grains
For the most part, grains are a relatively new food to us. Our hunter-gatherer ancestors didn’t search for grains. Plus, most grains are lectin bombs, as well as gluten-free grain substitutes. It’s best to limit grain intake. If you must, eat white flour over wheat.
3. Squash
An easy rule to remember is that any vegetable with seeds is actually considered a fruit. Such is the case with squash, pumpkins, and zucchini. The seeds and peels of these foods are full of lectins. If you MUST eat squash, make sure to toss the peels and seeds aside.
4. Nightshades
Nightshades are vegetables that include eggplant, any kind of pepper, potatoes, and tomatoes. The peels and the seeds of these plants contain loads of lectins, too. Make sure to peel and deseed them or pressure cook or ferment them. All these techniques reduce the amount of lectins.
5. In-Season Fruit
Again, it’s nature’s candy, so you’ll want to limit the quantity you eat, but when it’s in season, fruit is okay to add to your diet.
CUT OUT THE FOLLOWING FOODS ENTIRELY
6. Corn and corn-fed ‘free-range’ meats
It doesn’t take much to see why corn is among the worst lectin-filled grains. Just look at the American farm industry. Farmers use corn for the sole purpose of fattening up cattle. And, guess what? Corn has the same effect on us. Not only that, it causes fatty deposits in the muscle.
So, avoid ‘free-range’ meats. ‘Free-range’ means the cattle are eating corn and, therefore, so are you. Instead, opt for only pasture-raised meats.
7. Casein A1 Milk
It may sound like science fiction, but a couple thousand years ago cows in Northern Europe suffered a genetic mutation. The result was a lectin-like protein in their milk called casein A1. Turns out, casein A1 is converted to a protein called beta-casomorphin. And this protein can prompt an immune attack on the pancreas of people who consume milk from these cows, or cheeses made from it.3
Most store-bought milk in your grocery store, even if it’s organic, is A1 milk.
The unmutated cows, found primarily in Southern Europe, produce a safe protein called casein A2. When people think they’re lactose intolerant, they’re generally affected by casein A1. So, eliminate casein A1 milk from your diet.
Instead, stick to A2 milk, Southern European cow’s milk, goat’s milk, and buffalo milk. Health foods stores are pretty good about carrying these. Also, consider these milks an indulgence, and consume them only in moderate quantities.
ADD THE FOLLOWING NATURAL FOODS TO YOUR DIET
8. Cooked tubers
Sweet potatoes, yucca, and taro root are a great source of vitamins and minerals. That’s because their roots have strong absorption abilities and draw water and minerals from the soil for nourishment.also, They’re also high in fiber that feeds your good gut bugs.
9. Leafy Greens
Romaine, red & green leaf lettuce, kohlrabi, mesclun, spinach, endive, butter lettuce, parsley, fennel, and seaweed/sea vegetables are all great to add to a lectin-free diet. They are high in nutrients and incredible for your health. To boot, they are very filling, especially if you drizzle olive or avocado oil on them!
10. Cruciferous & other great vegetables
Load up on broccoli, cauliflower, and Brussels sprouts. And include these lectin-free veggies in your diet as often as you like: asparagus, garlic, celery, mushrooms, and onion. They are full of fiber and polyphenols.
11. Avocado
Now, avocado is a fruit, but it’s actually okay to eat when ripe because it’s essentially sugar-free! Not to mention, it’s full of good fat and soluble fiber – key when trying to lose weight and absorb antioxidants.
12. Olives and Extra Virgin Olive Oil
- SEE MORE VIDEOS ON OILS - END OF THIS PAGE
Olive oil is filled with essential vitamins and minerals. For instance, it contains vitamin K, vitamin E, calcium, iron, sodium, and potassium. Furthermore, olive oil contains polyphenols and fatty acids. It’s an all-around superfood.
In fact, olive oil can contribute to the reduction of inflammatory activity in those suffering from autoimmune disorders.4 And, it’s an incredible source of polyphenols, especially oleuropein – a.k.a. the longevity polyphenol.
Check out this video to learn more about the benefits of Extra Virgin Olive Oil.
OTHER WAYS TO REDUCE LECTINS IN YOUR DIET
13. Use a pressure cooker
If you’re cooking with beans, tomatoes, potatoes, and quinoa, the pressure cooker is your best bet for destroying plant lectins. But, using a pressure cooker doesn’t get rid of all lectins –
it won’t even touch the lectins in wheat, oats, rye, barley, or spelt.
14. Peel and Deseed your fruits and veggies
If you’re going to use lectin-rich plant foods, make sure to peel and deseed them. Often, the most harmful part of a plant is it’s lectin-filled hull, peel, or rind. To reiterate, the peels and the seeds are often where lectins are hiding, so you can significantly cut down on your intake by eliminating that part of the plant. ...
15. White over Brown / OR DO NOT EAT THEM AT ALL
Finally, if in fact you must eat grains, opt for white over brown. So, instead of brown rice, eat white rice. Instead of whole wheat bread, find a healthier version of white bread.
Turns out, though many believe brown rice is healthier than it’s white counterpart, those who eat rice as their staple grain have always stripped the hull off of brown rice before they eat it.
That’s because the hull contains all the dangerous lectins.
Finally, sometimes adjusting your dietary habits can cost big bucks. That doesn’t have to be the case though. Try not to focus on what you spend. Instead, pay more attention to how and when you spend.
Again, the lectins in plants can deter us when we pose a threat, but in many ways, they need us to survive too. That’s why other beneficial compounds in plants, like polyphenols, are necessary to keep our immune systems healthy and our lives long.
Sources
1. Peumans, Willy J. “Lectins As PLant Defense Proteins”. N.p., 1995. Print.
2. Freed, David. “Do Dietary Lectins Cause Disease? : The Evidence Is Suggestive—And Raises Interesting Possibilities For Treatment”. PubMed Central (PMC). N.p., 2017. Web. 23 May 2017.
3. Pal et al. 2015. Milk intolerance, beta-casein and lactose. Nutrients 7(9): 7285–7297.
4. Puertollano MA, et al. “[Olive Oil, Immune System And Infection]. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 23 May 2017.
https://www.superfoodly.com/foods-high-in-lectins/
https://draxe.com/lectins/
http://lectinblocker.com/?n=db
https://www.youtube.com/channel/UCtxo0nTZjzlKJq5-vJq6s6g/videos
src=aw&gclid=EAIaIQobChMI8eX8weCW3gIVl8BkCh1WIQ3XEAAYASAAEgIBsPD_BwE
https://www.selfhacked.com/blog/elimination-diet-safest-foods-people-sensitive-everything/
https://draxe.com/lectins/
http://lectinblocker.com/?n=db
https://www.youtube.com/channel/UCtxo0nTZjzlKJq5-vJq6s6g/videos
src=aw&gclid=EAIaIQobChMI8eX8weCW3gIVl8BkCh1WIQ3XEAAYASAAEgIBsPD_BwE
https://www.selfhacked.com/blog/elimination-diet-safest-foods-people-sensitive-everything/
Approved Foods
By Dr. Steven Gundry
https://gundrymd.com/plant-paradox-shopping-list/
So many people pour their time, energy, and hard-earned cash into shake mixes,
supplements, and specialty products.
And they think this time and money is well spent because they’re making the “healthy” choice.
But what if they’re wrong? What if those healthy choices aren’t ACTUALLY healthy at all?
That’s why I created my eating program.
As it turns out, even “health” foods like fruit and vegetables can actually do your body harm.
Why? Plants don’t want to be eaten. They simply want to survive.
One of the ways they defend themselves against hungry animals like us is by producing toxic chemical compounds – proteins known as lectins.
Maybe you’ve heard of gluten – it’s one of the best-known lectins around.
But it’s not the only one.
In fact, lots of the “healthy” foods we’ve been trained to eat for centuries
contain dangerous lectins, including:
Vegetables (especially nightshades)
Seeds
Beans and legumes
Traditional dairy products
Grain-fed and farm-raised animal proteins
And when lectins invade our bodies,
they can cause some serious inflammatory responses
and other health issues, like leaky gut syndrome, weight gain, brain fog, and more.
So, how do we know what foods to consume and what to steer clear of?
Well, I’ve put together a couple of different tools to make it easier for you to stick to the plan…
By Dr. Steven Gundry
https://gundrymd.com/plant-paradox-shopping-list/
So many people pour their time, energy, and hard-earned cash into shake mixes,
supplements, and specialty products.
And they think this time and money is well spent because they’re making the “healthy” choice.
But what if they’re wrong? What if those healthy choices aren’t ACTUALLY healthy at all?
That’s why I created my eating program.
As it turns out, even “health” foods like fruit and vegetables can actually do your body harm.
Why? Plants don’t want to be eaten. They simply want to survive.
One of the ways they defend themselves against hungry animals like us is by producing toxic chemical compounds – proteins known as lectins.
Maybe you’ve heard of gluten – it’s one of the best-known lectins around.
But it’s not the only one.
In fact, lots of the “healthy” foods we’ve been trained to eat for centuries
contain dangerous lectins, including:
Vegetables (especially nightshades)
Seeds
Beans and legumes
Traditional dairy products
Grain-fed and farm-raised animal proteins
And when lectins invade our bodies,
they can cause some serious inflammatory responses
and other health issues, like leaky gut syndrome, weight gain, brain fog, and more.
So, how do we know what foods to consume and what to steer clear of?
Well, I’ve put together a couple of different tools to make it easier for you to stick to the plan…
Millet
the Lectin Free Grain
https://gundrymd.com/millet-lectin-free-carb/
http://www.nutridesk.com.au/millet.phtml
++ https://www.thehealthyhomeeconomist.com/beware-of-millet/ ++
http://www.mosesnutrition.com/lectins/
https://www.wheatbellyblog.com/2017/10/whats-problem-rice/
https://blog.getgrowfit.com/millets-diet-pros-and-cons/
the Lectin Free Grain
https://gundrymd.com/millet-lectin-free-carb/
http://www.nutridesk.com.au/millet.phtml
++ https://www.thehealthyhomeeconomist.com/beware-of-millet/ ++
http://www.mosesnutrition.com/lectins/
https://www.wheatbellyblog.com/2017/10/whats-problem-rice/
https://blog.getgrowfit.com/millets-diet-pros-and-cons/
DOWNSIDES OF THE MILLET
With Moderation Only
Millets do not contain gluten but contain small amounts of goitrogen – substances
that interfere with thyroid activity
and may lead to goiter if consumed in large amounts.
Therefore, people suffering from thyroid issues
may need to limit their millets consumption.
Overall, it is never good to overeat a particular food so it is better to eat millets in moderation, combining it with other healthy foods like fruits, vegetables, and lean protein.
With Moderation Only
Millets do not contain gluten but contain small amounts of goitrogen – substances
that interfere with thyroid activity
and may lead to goiter if consumed in large amounts.
Therefore, people suffering from thyroid issues
may need to limit their millets consumption.
Overall, it is never good to overeat a particular food so it is better to eat millets in moderation, combining it with other healthy foods like fruits, vegetables, and lean protein.
Wild Rice
https://www.thehealthyhomeeconomist.com/wild-rice-benefits/
http://www.realfoodforlife.com/wild-rice-gluten-free-powerfoods/
https://www.thehealthyhomeeconomist.com/wild-rice-benefits/
http://www.realfoodforlife.com/wild-rice-gluten-free-powerfoods/
Lectin Sensitivity
https://www.selfhacked.com/blog
The Lectin Avoidance Diet
The Lectin Avoidance Cookbook
What Are Lectins?
Different Types of Plant Lectins
Are You Lectin Sensitive?
Genetic Factors That Predispose You to Lectin Sensitivity
Harmful Effects of Dietary Lectins
Lectin Avoidance Cures Autoimmune Disease
A Diet to Avoid the Most Harmful Food Compounds
Food Groups Excluded in the Lectin Avoidance Diet
Food Groups to Pay Special Attention To
How to Reduce the Lectin Levels in Food
Technical Health Tools I Wish I Had When I Was Sick
https://www.selfhacked.com/blog
The Lectin Avoidance Diet
The Lectin Avoidance Cookbook
What Are Lectins?
Different Types of Plant Lectins
Are You Lectin Sensitive?
Genetic Factors That Predispose You to Lectin Sensitivity
Harmful Effects of Dietary Lectins
Lectin Avoidance Cures Autoimmune Disease
A Diet to Avoid the Most Harmful Food Compounds
Food Groups Excluded in the Lectin Avoidance Diet
Food Groups to Pay Special Attention To
How to Reduce the Lectin Levels in Food
Technical Health Tools I Wish I Had When I Was Sick
The Danger
of Eating Chocolate
of Eating Chocolate
The Dangers of
EATING OIL
EATING OIL
No Oil -- Not Even Olive Oil! - Caldwell Esselstyn MD
Oil: The Vegan Killer
WHY I DON'T EAT OIL: 6 REASONS
Olive Oil Is Not Healthy - Michael Klaper MD
Stop Eating These Oils Immediately (Plus, 5 Alternatives)
Dr. Josh Axe
Why I Don't Eat Oil (Sometimes)
The Dangers of EATING OIL (ALL OILS ARE DANGEROUS TO EAT)
DO NOT Eat "Any" Meats EVER! Also, NO GMO Oil's EVER!!
The TRUTH On Oil & Why You Should NOT Eat It
Olive Oil Is Not Healthy - Dr John McDougall
Plant Based Science London
Why I Don't Eat Oil
Make Yourself Heart Attack Proof - Caldwell Esselstyn MD
OIL TO NUTS: The Truth About Fats (Jeff Novick DVD)
Potatoes: The perfect food - John McDougall MD
Shocking Reasons, Why I Do Not Eat Oil In My Diet!
WHY YOU SHOULD NOT EAT ANY OIL - HIGH CARB RAW VEGAN
WHY I DON'T EAT OIL
6 Things That Happen When You Eat A Spoonful Of Coconut Oil Everyday
Should We Eat Oils (like olive oil) or Avoid Them? Maybe it Doesn't Matter.
John McDougall - DO NOT EAT ANY OIL
Oil: The Vegan Killer
WHY I DON'T EAT OIL: 6 REASONS
Olive Oil Is Not Healthy - Michael Klaper MD
Stop Eating These Oils Immediately (Plus, 5 Alternatives)
Dr. Josh Axe
Why I Don't Eat Oil (Sometimes)
The Dangers of EATING OIL (ALL OILS ARE DANGEROUS TO EAT)
DO NOT Eat "Any" Meats EVER! Also, NO GMO Oil's EVER!!
The TRUTH On Oil & Why You Should NOT Eat It
Olive Oil Is Not Healthy - Dr John McDougall
Plant Based Science London
Why I Don't Eat Oil
Make Yourself Heart Attack Proof - Caldwell Esselstyn MD
OIL TO NUTS: The Truth About Fats (Jeff Novick DVD)
Potatoes: The perfect food - John McDougall MD
Shocking Reasons, Why I Do Not Eat Oil In My Diet!
WHY YOU SHOULD NOT EAT ANY OIL - HIGH CARB RAW VEGAN
WHY I DON'T EAT OIL
6 Things That Happen When You Eat A Spoonful Of Coconut Oil Everyday
Should We Eat Oils (like olive oil) or Avoid Them? Maybe it Doesn't Matter.
John McDougall - DO NOT EAT ANY OIL
SHOPPING LIST
(PRINT FRIENDLY PDF)
https://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf
(PRINT FRIENDLY PDF)
https://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf
You’ll find it nearly impossible to go astray when you’ve kicked all those lectin-filled foods to the curb and replaced them with this diverse selection of yummy YES foods.
And, if you really want to boost your “YES” foods into high gear, there are 3 of them you should get onto your plate every single day.
The “YES EVERYDAY” foods are:
1. HALF AN AVOCADO / In fact, why eat just half?
Go for it, eat the whole thing.
First off, avocados are full of amazing fatty acids that can help your skin’s natural oil barrier become more durable. This way your skin stays protected from dangers like the sun.
Next, avocados have got a whopping 10.5 grams of fiber per cup plus lots of vitamin C, E, and potassium. And, they’re full of folate.
Also, the good fats in avocados can help you maintain a healthy weight and even help to defend your body against heart health issues.
2. WALNUTS, MACADAMIA NUTS, OR PISTACHIOS
Here’s a secret: Some “nuts” are really just seeds.
Cashews, for instance are seeds and they’re also full of lectins.
And peanuts are actually legumes.
Of course, legumes are lectin bombs.
So you’ve got to stay away from them.
But real nuts – like walnuts, macadamia nuts, and pistachios – can do great things for your health.
In fact, nuts can help support better heart health, reduce your chances of gallstones,
regulate blood pressure, and protect your system against inflammation.
3. The Danger of Eating Chocolate
Dangers of Cacao
Cacao 2
Carob
1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
2. https://www.ncbi.nlm.n4h.gov/pubmed/23638933
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
4. http://jandonline.org/article/S0002-8223(02)00032-9/abstract
5. http://circ.ahajournals.org/content/119/10/1433
RELATED POSTS
Dr. Steven Gundry is a cardiologist, heart surgeon, medical researcher, and New York Times bestselling author.
During his 40-year career in medicine, he performed countless infant and pediatric heart transplants and developed patented, life-saving medical technology.
RECENT POSTS
CATEGORIES
And, if you really want to boost your “YES” foods into high gear, there are 3 of them you should get onto your plate every single day.
The “YES EVERYDAY” foods are:
1. HALF AN AVOCADO / In fact, why eat just half?
Go for it, eat the whole thing.
First off, avocados are full of amazing fatty acids that can help your skin’s natural oil barrier become more durable. This way your skin stays protected from dangers like the sun.
Next, avocados have got a whopping 10.5 grams of fiber per cup plus lots of vitamin C, E, and potassium. And, they’re full of folate.
Also, the good fats in avocados can help you maintain a healthy weight and even help to defend your body against heart health issues.
2. WALNUTS, MACADAMIA NUTS, OR PISTACHIOS
Here’s a secret: Some “nuts” are really just seeds.
Cashews, for instance are seeds and they’re also full of lectins.
And peanuts are actually legumes.
Of course, legumes are lectin bombs.
So you’ve got to stay away from them.
But real nuts – like walnuts, macadamia nuts, and pistachios – can do great things for your health.
In fact, nuts can help support better heart health, reduce your chances of gallstones,
regulate blood pressure, and protect your system against inflammation.
3. The Danger of Eating Chocolate
Dangers of Cacao
Cacao 2
Carob
1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC90980/
2. https://www.ncbi.nlm.n4h.gov/pubmed/23638933
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
4. http://jandonline.org/article/S0002-8223(02)00032-9/abstract
5. http://circ.ahajournals.org/content/119/10/1433
RELATED POSTS
- Dirty Dozen: 12 Fattening Foods Guaranteed to Make You Gain Weight
- More Bitter, More Better (You’ll love these greens!)
- Why Acai Bowls are Making You Fat
- Gluten Free Muffin You Make In The Microwave [90 secs]
Dr. Steven Gundry is a cardiologist, heart surgeon, medical researcher, and New York Times bestselling author.
During his 40-year career in medicine, he performed countless infant and pediatric heart transplants and developed patented, life-saving medical technology.
RECENT POSTS
- Smart Plants: (Another Reason) Why You Shouldn’t Eat Tomatoes
- Lectin-Free Pumpkin Spice Latte (Recipe)
- 7 Best Foods for Healthy Hair, Skin, and Nails
- What Are Nightshades (and why you should avoid them)
- Baking Soda Could Help Ease Joint Discomfort Symptoms, Study Finds
CATEGORIES
SMART PLANTS: (ANOTHER REASON)
WHY YOU SHOULDN’T EAT TOMATOES
By Gundry MD Team
Scientists have spent years marveling over the smarts of certain animals on our planet (and they are smart!). But much less attention has been put on how smart plants are. Now, it might seem a little strange to talk about “smart plants” – they don’t have brains, right? But let‘s not forget that plants are […]
Continue reading →
WHAT ARE NIGHTSHADES
(AND WHY YOU SHOULD AVOID THEM)
By Gundry MD Team
If you’re an avid follower of the “Gundry Way”, you already know Dr. Gundry doesn’t approve of nightshade fruits and vegetables on his eating program. This is because they are high in proteins known as lectins. Along with legumes and traditional grains, these lectin-rich foods can be disastrous for your gut. But what is a […]
Continue reading →
THE “GOING OUT AND STAYING LECTIN-FREE” SURVIVAL GUIDE
By Dr. Steven Gundry
So, you’re living lectin-free, or trying to be – how’s it going? You’re probably feeling better, getting used to the regimen, and finding ways to be creative in your own kitchen. But, if you’re human — and we all are — going out for a meal or a drink can be the toughest part of a […]
Continue reading →
THE TRUTH ABOUT UNFERMENTED VS FERMENTED SOY (GOOD OR BAD?)
By Dr. Steven Gundry
My goal is to help you decipher between wellness ploys – meant to confuse you and cause you to empty your wallet … and beneficial wellness joys – meant to help you live your healthiest life. Now, soy has definitely been a health food buzzword for quite some time. But, is soy truly healthy, or […]
Continue reading →
5 WAYS TO REDUCE OR REMOVE LECTINS
FROM YOUR FAVORITE FOODS
By Dr. Steven Gundry
Let’s be honest – it can be hard to cut out lectin-heavy foods from your diet entirely… especially if we’re talking about dietary stables you depend on. Now, I do try to avoid lectin-rich foods as much as possible – but if that’s not an option for you, there are a few things you can […]
Continue reading →
WHY DO BEANS GIVE YOU GAS? (NEW STUDY EXPLAINS WHY)
By Gundry MD Team
Lectins wreak havoc on your body and can cause serious discomfort… in fact, some would say they’re downright poisonous. But chances are, unless you’re a follower of the Plant Paradox plan, you’re eating a pretty large number of lectins. After all, they’re a group of proteins found in several plant-based foods, like legumes, nightshade veggies […]
Continue reading →
« Older Entries
WHY YOU SHOULDN’T EAT TOMATOES
By Gundry MD Team
Scientists have spent years marveling over the smarts of certain animals on our planet (and they are smart!). But much less attention has been put on how smart plants are. Now, it might seem a little strange to talk about “smart plants” – they don’t have brains, right? But let‘s not forget that plants are […]
Continue reading →
WHAT ARE NIGHTSHADES
(AND WHY YOU SHOULD AVOID THEM)
By Gundry MD Team
If you’re an avid follower of the “Gundry Way”, you already know Dr. Gundry doesn’t approve of nightshade fruits and vegetables on his eating program. This is because they are high in proteins known as lectins. Along with legumes and traditional grains, these lectin-rich foods can be disastrous for your gut. But what is a […]
Continue reading →
THE “GOING OUT AND STAYING LECTIN-FREE” SURVIVAL GUIDE
By Dr. Steven Gundry
So, you’re living lectin-free, or trying to be – how’s it going? You’re probably feeling better, getting used to the regimen, and finding ways to be creative in your own kitchen. But, if you’re human — and we all are — going out for a meal or a drink can be the toughest part of a […]
Continue reading →
THE TRUTH ABOUT UNFERMENTED VS FERMENTED SOY (GOOD OR BAD?)
By Dr. Steven Gundry
My goal is to help you decipher between wellness ploys – meant to confuse you and cause you to empty your wallet … and beneficial wellness joys – meant to help you live your healthiest life. Now, soy has definitely been a health food buzzword for quite some time. But, is soy truly healthy, or […]
Continue reading →
5 WAYS TO REDUCE OR REMOVE LECTINS
FROM YOUR FAVORITE FOODS
By Dr. Steven Gundry
Let’s be honest – it can be hard to cut out lectin-heavy foods from your diet entirely… especially if we’re talking about dietary stables you depend on. Now, I do try to avoid lectin-rich foods as much as possible – but if that’s not an option for you, there are a few things you can […]
Continue reading →
WHY DO BEANS GIVE YOU GAS? (NEW STUDY EXPLAINS WHY)
By Gundry MD Team
Lectins wreak havoc on your body and can cause serious discomfort… in fact, some would say they’re downright poisonous. But chances are, unless you’re a follower of the Plant Paradox plan, you’re eating a pretty large number of lectins. After all, they’re a group of proteins found in several plant-based foods, like legumes, nightshade veggies […]
Continue reading →
« Older Entries
