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The top 11 foods you should stop eating to avoid inflammation
Sunday, May 20, 2018 by: Janine Acero
(Natural News) In 2017, American cardiac surgeon Dr. Steven Gundry released his book The Plant Paradox, wherein he explained that some health-promoting foods such as quinoa and squash contain high amounts of gut-irritating, inflammatory lectins.
Lectins are a kind of protein that can bind to sugar. High levels of lectins can be found in some plant-based foods, such as beans and legumes, whole grains, and certain vegetables.
Lectins are also called anti-nutrients because of their ability to reduce the body’s nutrient absorption. It is said that plants use lectins as natural deterrents to predators; essentially as a toxin that stops animals from eating the plants.
Humans are unable to digest lectins – these proteins travel through the gut unchanged.
High-lectin foods
Now, Dr. Gundry is back with The Plant Paradox Cookbook, wherein he shares his list of lectin-rich foods to avoid.
• Corn – Corn grains are high in lectin. Corn is one of the biggest crops and most common food additive (corn syrup, cornstarch, breakfast cereals, corn chips) which means the typical American eats some form of corn multiple times a day.
• Conventionally raised meat – Farmers use corn, which is high in lectins, for feeding cattle. Opt for pasture-raised cattle and chicken, instead of “free-range” ones which are more likely to have corn in their diet.
• Dairy – Dairy products made from the milk of North American cows – even the grass-fed and organically raised ones – contain a lectin-like protein called casein A1. Opt for dairy products made from goat, sheep, and water buffalo milk, as well as milk substitutes like coconut milk.
• Legumes – Beans, lentils, peas, soybeans, and other legumes/pulses have the highest lectin content of any food group. This is the reason why they tend to cause gas, bloating, and indigestion when eaten in large amounts. Red kidney beans are especially potent with high levels of a type of lectin called phytohaemagglutinin. If you eat them raw or undercooked, they can cause extreme nausea, vomiting, and diarrhea – as few as five beans can spur a reaction.
• Nightshades – Eggplants, goji berries, peppers (bell peppers and hot peppers like chili and jalapeńo), potatoes and tomatoes all belong in this popular family of plants. Nightshades all contain high levels of lectins, particularly in their seeds and peels.
• Peanuts and cashews – Peanuts belong to the legumes food group, which means they are also packed with lectins. Cashews, on the other hand, are related to poison ivy, and their shells are known to be highly caustic. Almond butter is a tasty and lectin-free alternative to peanut butter.
• Quinoa – Quinoa has become a popular gluten-free substitute for wheat, but it is also loaded with lectins. To enjoy quinoa without the potential toxicity, consider soaking and fermenting it before cooking, the way Ancient Incas, who made quinoa part of their diet, had done.
• Squashes – The vegetables in the squash family, which include acorn squash, butternut squash, cucumbers, pumpkins, and zucchini, are also high in lectins.
• Vegetable oils – Most vegetable oils are made from some of the food items listed above. Corn oil, soybean oil, and sunflower oil are all potent sources of lectins. Moreover, most commercially grown corn and soybeans used to make vegetable oils are genetically modified to produce high levels of insect-resistant lectins.
• Wheat – Raw wheat, especially wheat germ, is high in lectins, with around 300 mcg per gram. However, cooking and processing may help eliminate most of the lectins.
Limiting your lectin intake
The way you cook and prepare your food can affect its nutrient content. Some methods decrease the levels of lectins in food, such as:
• Boiling
• De-seeding
• Fermentation
• Peeling
• Pressure cooking
• Sprouting
Dr. Gundry recommends the following foods for people trying to limit their lectin intake:
• Asparagus
• Avocado
• Celery
• Cooked sweet potatoes
• Cruciferous vegetables (Brussels sprouts, broccoli)
• Garlic and onion
• Leafy greens
• Mushrooms
• Olives or extra virgin olive oil
• Pasture-raised meats
Sources include:
Everything you need to know about the lectin-free diet
https://www.medicalnewstoday.com/articles/319593.php
https://www.mindbodygreen.com/articl...igh-in-lectins
https://www.healthline.com/nutrition...igh-in-lectins
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