Putting it all together

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.