shacherry wrote:Can you give us an example of how you started your reduction of Lectins and what you eat now?
Lectins are in a lot of foods, basically impossible to completely eliminate them, but I reduced my lectin intake by following Dr Gundry's Yes/No list of foods. In essence: no grains, no dairy, no vegetables that are nightshades.
Morning: Black Coffee (polyphenols), no food for about 16 hours (per Dr Bredesen) since dinner the evening before
Lunch:
Tree nuts (1 brazil nut for the selenium, macadamia nuts, pistachios, walnuts, a few blanched almonds (the skins have lectins), maybe some pecans
Or
Hemp protein powder in almond milk – especially on days I do my resistance training, with one brazil nut for the selenium.
Plus just under an ounce of 72% dark chocolate (flavonoids – a polyphenol)
Dinner:
Appetizer of plain (no added tomato-lectins) guacamole (healthy fat), using raw jicama sticks (a resistant starch) to dip into the guacamole
Big salad using Dr Terry Wahls protocol of 1/3 greens with three different types of greens, 1/3 sulfurs with three different types of sulfurs (like mushrooms, onion, etc) and 1/3 colored with three types of colors (raw beets, raw carrots, etc) deviating from Dr Wahls protocol by eliminating any high lectin vegetables. The salad always has a half an avocado for more healthy fat.
We cook with extra virgin olive oil (mostly monounsaturated fat and packed with polyphenols) and a generous amount is poured on the salad along with good quality balsamic vinegar (resveratrol).
Small amount of protein in the form of wild caught shellfish, wild caught white fish, Omega-3 or pastured eggs, or vegan protein (hemp hearts, hemp tofu, grain-free tempeh (okay because the soy is fermented, otherwise no soy), unbreaded Quorn products), sometimes bread or pancakes made from allowed products, i.e no grains (almond flour, cassava flour, flaxseeds, psyllium, green plaintains/green bananas-which make really fluffy pancakes/bread). On occasion spaghetti sauce made from fresh tomatoes cooked in the pressure cooker to destroy the lectins poured over miracle noodles (zero calories, zero carbs, gluten free)
A cooked vegetable, usually asparagus, artichokes, sometimes broccoli, cabbage steaks, or "breaded" cauliflower breaded with spices and nutritional yeast.
As a treat, occasional resistant starch as a side dish or mixed in with main protein, say in a stir fry: purple sweet potatoes, sunchokes/Jerusalem artichokes, yucca fries, etc.
We’re pretty boring, there are some amazing recipes in Dr Gundry’s Plant Paradox book and his Plant Paradox Cookbook, I also belong to a couple facebook pages where people share compliant recipes and some of them look incredibly delish.