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The Plant Paradox and Lectin-Free Eating
Introduction:
This briefing document synthesizes information from excerpts featuring Dr. Steven Gundry and a WebMD article on the Plant Paradox diet (also known as the lectin-free diet). The core concept of this approach is that certain proteins in plants, called lectins, are "anti-nutrients" that can contribute to chronic health conditions such as inflammation, autoimmune diseases, and weight gain. The diet advocates for avoiding or carefully preparing foods high in lectins, while emphasizing foods considered low in these proteins and rich in beneficial nutrients like antioxidants and healthy fats.
Key Themes and Ideas:
- Lectins as "Anti-Nutrients":
- Dr. Steven Gundry, the proponent of the Plant Paradox diet, claims that lectins are a defense mechanism used by plants to deter being eaten.
- The WebMD article explains that lectins are proteins that bind carbohydrates and are not easily broken down during digestion.
- High levels of lectins, especially when raw or undercooked, can cause digestive upset (nausea, vomiting, stomach upset, diarrhea, bloating, gas).
- Dr. Gundry associates lectins with contributing to various chronic health conditions and weight gain in his patients.
- Identifying High-Lectin Foods (Foods to Avoid):
- Both sources provide lists of foods to avoid due to their high lectin content. These lists are extensive and include many commonly considered "healthy" foods.
- Grains: Wheat (including wheatgrass), corn products, brown rice, quinoa, barley, rice.
- Beans and Legumes: Chickpeas, lentils, peas, edamame, tofu, peanuts, lima beans, red kidney beans, split peas. (Note: Some beans can be made safer by pressure cooking).
- Certain Fruits and Vegetables: Bell peppers, chili peppers, cucumbers, eggplant, goji berries, melons (any kind), pumpkins, squashes (any kind), tomatillos, tomatoes, zucchini, bananas (when ripe). These are often referred to as "nightshades."
- Certain Nuts and Seeds: Sunflower seeds, pumpkin seeds, chia seeds, almonds with peels, cashews.
- Traditional Dairy: Products containing casein A1 protein (most cow's milk products from American cows).
- Certain Oils: Corn, cottonseed, grapeseed, peanut, safflower, soy, sunflower, "vegetable" oils, and partially hydrogenated oils.
- Processed Foods and Sugars: Bread, cereal, cookies, crackers, pasta, pastry, potato chips, refined sugar, artificial sweeteners, granola bars (often high in sugar, lectins, and glyphosate).
- Identifying Low-Lectin Foods (Foods to Emphasize):
- The diet encourages the consumption of foods low in lectins, often those high in antioxidants and omega-3s.
- Certain Nuts and Seeds: Macadamia nuts, walnuts, pistachios, pecans, sacha inchi seeds, baru nut seeds, basil seeds, flaxseeds, hempseeds, sesame seeds.
- Fruits: Pomegranates, kiwis, blackberries, blueberries. Green bananas (eaten frozen like a popsicle to utilize resistant starch).
- Vegetables: Artichoke, asparagus, avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cilantro, garlic, greens (collard, mustard), kale, olives, spinach, sweet potatoes/yams.
- Oils: Olive oil (particularly for its polyphenols), avocado oil, coconut oil, flaxseed oil, MCT oil, sesame oil.
- Dairy Alternatives: Goat milk and goat cheese, sheep milk yogurt, goat milk yogurt, A2 milk yogurt, coconut yogurt (plain). Parmigiano-Reggiano cheese.
- Meats and Seafood: Pasture-raised chicken and t
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