Nutrition that heals. Part 3
What Works
Low Lectin Diet
According to Dr. S. Gundry, “The Plant Paradox”
Abbreviated version for your convenience (Dr. A. Ingendaay)
the book is excellent in explaining exactly how we can best work with Mother Nature to optimize our nutrition.
It also delineates several stages of this diet. (See next blog post)
6 weeks of adhering to these recommendations should make a significant shift for the better and give you more resilience in consuming other types of food.
“Lectin, oh, lectin why are you my bane?
You taste so good and yet you cause me pain.”
Essentially:
Vegetables: a wide variety, check out the “no list” which includes mostly vegetables that have a lot of seeds, such as zucchini and all the night shades
Fruit: Must check out list and be conservative, no fruit juice
All meat and fish that has been properly raised without corn and grains. Pasture fed, organic
The eggs of these animals.
Dairy: mostly NOT bovine, except, cream cheese and heavy cream, see below
Nuts and seeds: see list below
Grains: only Millet is allowed. A variety of unusual sorts of flour is allowed, no grain flour
Legumes/Beans : NO
No sugar, stevia as sweetener
Oils: best to cook with Avocado or coconut oil, for salads, olive oil, flax seed and macadamia nut oil are particularly good
Even SIMPLER: begin with the following and refine as you go along:
Beware of certain vegetables: all those that have a lot of SEEDS, as well as the night shades.
Be sparing of fruit . No fruit juice, no sugar, may sweeten with Stevia, high percentage chocolate is ok
Beware of grains and legumes of all kinds. Millet is ok.
No bread, pasta, rice etc…No beans of any kind
No potatoes or corn
Avoid cow dairy except for heavy cream and cream cheese
Avoid certain nuts and many types of seeds
Oils: best to cook with Avocado or coconut oil, for salads, olive oil, flax seed and macadamia nut oil are particularly good
THE YES LIST
Vegetables:
all cruciferous: broccoli, cauliflower, brussels sprouts
Leafy greens: bok choy, collard greens, kale, lettuce, spinach, endives, mustard greens etc…
Cabbages of all kinds
Arugula, kohl rabi, radicchios
Sauerkraut, kim chee…
Celery, onions, leeks, chives, scallions
Carrots and beets only RAW or FERMENTED/PICKLED
Radishes, asparagus, fennel
Mushrooms
Cilantro, garlic, parsley, basil, mint
Seaweed and sea vegetables
Sweet potatoes and yams, rutabaga, parsnips,
Millet
Dairy products: real Parmesan, Buffalo butter/mozzarella, Ghee, Goat cheese/milk/yogurt
Cheese: French, Italian or Swiss.
Whey protein powder
Heavy cream and sour cream (organic!)
Oils: best to cook with Avocado or coconut oil, for salads, olive oil, flaxseed and macadamia nut oil are particularly good
Nuts: macadamia nuts, walnuts, hazelnuts, pistachios, pecans, chestnuts, brazil nuts, pine nuts
Coconut and its milk, not its water
Seeds: Flaxseeds, sesame, hemp seeds, psyllium
Olives: YES, all
Vinegar: YES, all
Herbs: YES, all
Wine: red, 6 oz/day
Spirits: all, 1 oz/d
Fish: any wild caught, 4 oz/d.
Fruits: limit all but avocado, (yes, considered a fruit)
All the berries, cherries, crispy pears, pomegranates, kiwis, apples, citrus, nectarine, peaches, plums, apricots, figs and dates
Vegetables:
all cruciferous: broccoli, cauliflower, brussels sprouts
Leafy greens: bok choy, collard greens, kale, lettuce, spinach, endives, mustard greens etc…
Cabbages of all kinds
Arugula, kohl rabi, radicchios
Sauerkraut, kim chee…
Celery, onions, leeks, chives, scallions
Carrots and beets only RAW or FERMENTED/PICKLED
Radishes, asparagus, fennel
Mushrooms
Cilantro, galic, parsley, basil, mint
Seaweed and sea vegetables
Sweet potatoes and yams, rutabaga, parsnips,
Millet
Meat
Pastured poultry (not “free range”), chicken, turkey duck..including their eggs
Grass fed! Beef, vension, wild game, lamb
Sweeteners: Stevia
Chocolate: 72% or higher
Flours: Coconut, almond, hazelnut, sesame, chestnut, sweet potato, arrowroot, sorghum
THE NO LIST
All refined starchy foods,
Flour made from grains ( wheat, rye, buckwheat)
Oats, Quinoa, kasha, spelt, corn, wheatgrass and barley grass
Rice (if you must, better have white rice)
Potatoes
Cereal
Vegetables: peas, all beans including sprouts, all lentils, legumes, chickpeas, soy including tofu,
cucumbers, zucchini,
pumpkins,
squashes of any kind, melons of any kind,
all nightshades including eggplants, tomatoes, potatoes, bell peppers, chili peppers
Nuts and seeds: Pumpkin, sunflower, chia, peanuts, cashews
Oils: soy, corn, grape seed, peanut, safflower, sunflower, vegetable, canola
by Angela Ingendaay, M.D.