💫 Summary
Dr. Gundry explains the importance of avoiding lectins, which are proteins found in certain plant foods that can cause health issues, and provides a list of foods to avoid and foods to include in a lectin-free diet. He emphasizes the benefits of consuming dark leafy greens, mushrooms, onions, nuts, and certain fruits like berries and avocados, while suggesting avoiding nightshade vegetables, legumes, grains, and most dairy products. Moderation and careful food selection are key to maintaining a healthy and lectin-free diet.
✨ Highlights📊 Transcript
Lectins are proteins found in plants that can cause health issues, so it's important to avoid them.
Lectins bind to the sugar residue on cell membranes and can cause health damage.
Dark leafy greens, cruciferous veggies, mushrooms, leeks, and onions are some of the best foods to eat.
These foods should be consumed daily for optimal health.
Nightshade vegetables, including bell peppers, eggplant, and tomatoes, should be avoided due to their high concentration of lectins and glycoalkaloids which can contribute to digestive discomfort and other health issues.
Nightshade vegetables like bell peppers, eggplant, and tomatoes have high concentrations of lectins.
Nightshade vegetables also contain glycoalkaloids, which can attack cell membranes.
To reduce lectin content in beans, legumes, and nightshade vegetables, remove the skin and seeds and cook them in a pressure cooker.
Not all nuts and fruits are created equal in terms of health benefits and sugar content.
Cashews are actually seeds and contain lectins, while peanuts are legumes and should be avoided.
Real nuts like walnuts, macadamia nuts, brazil nuts, and pistachios are beneficial for health due to their healthy fats, fiber, and protein.
Most fruits contain fructose, a type of sugar, which contributes to obesity when consumed in excess.
Fruit was originally meant to be consumed seasonally, but modern agriculture allows us to have fruit year-round, leading to excessive sugar intake.
Berries, such as raspberries and blueberries, have less sugar and are rich in polyphenols.
Green bananas have low sugar and are high in gut-healthy resistant starches, making them a good choice.
Green bananas can be used in smoothies or to make healthy pancakes, but should be consumed before they ripen and turn yellow.
Avocado is a fruit that can be eaten without moderation due to its low sugar content, healthy fats, and soluble fiber.
Avocado is low in sugar even when fully ripe.
Avocado contains healthy fats and soluble fiber.
Fruit should be eaten in moderation and only when in season.
Dairy products containing casein A1 can cause digestive and immune problems, including leaky gut.
Buffalo milk, sheep and goat's milk, and A2 milk are alternatives for those who want to avoid casein A1.
The ideal diet should be mostly plant-based, but small amounts of animal protein can be enjoyed as long as the right kind is chosen.
Most farm-raised animals are fed grains, corn, and soybeans, which contain lectins.
High animal protein diets are linked to weight gain and shorter life spans.
Food labels can be misleading, even for meat products labeled as organic or grass-fed.
Choose meat products with labels that read "grass-fed and finished" and "pasture raised" for poultry.
Meat should be consumed in moderation, not exceeding four ounces per day.
Rely mostly on greens and lectin-free veggies.
For a full list of yes and no foods, click the link in the description.
00:02you've heard me say it all disease
00:04begins in the gut
00:06and so many of the foods we've been
00:07taught are part of a healthy diet
00:10actually causing us to experience weight
00:12gain uncomfortable digestion brain fog
00:15and other serious health issues because
00:18the truth is many so-called healthy
00:20foods are actually loaded with sugar
00:24unhealthy fats gmos and worst of all
00:26lectins so today i'm going to shed light
00:29on some of these gut-wrecking foods and
00:32why they should be avoided entirely and
00:34no i'm not going to tell you to write
00:36off every delicious food you've ever
00:38known and loved in fact when it comes to
00:40a lectin-free diet there's absolutely no
00:43shortage of flavor or variety there are
00:46plenty of delicious foods you can still
00:48enjoy guilt-free
00:50and i'll share many of these with you
00:52today as well but first a quick reminder
00:55what's a lectin anyway because
00:57understanding exactly why you're
00:59avoiding certain foods makes all the
01:01difference when it comes to finding
01:03success on the program so first the
01:05simple answer lectins are proteins found
01:08in plants and these particular proteins
01:11help the plant ward off potential
01:13predators like insects animals and yes
01:18see plants were here first and they
01:20really had it good before animals
01:22nobody wanted to eat them and when you
01:24consume lectins they bind to the sugar
01:27residue on the outside of your cell
01:29membranes similar to how barnacles cling
01:32to a boat
01:33these barnacles can leave you feeling
01:35straight up lousy and eventually cause
01:37some serious health damage which is why
01:40it's so important to avoid lectins
01:43the good news is by learning to decipher
01:45which foods work for you and not against
01:48you you can transform your health so
01:51let's talk about some of the foods you
01:53can find on my yes no list first things
01:56first not all vegetables are lectin
01:59in fact dark leafy greens like lettuces
02:02and beet greens cruciferous veggies like
02:05broccoli cabbage and cauliflower as well
02:08as mushrooms leeks and onions are some
02:10of the absolute best foods for you
02:13and i encourage you to fill up on these
02:15foods each and every day
02:18but other plant foods like beans legumes
02:21and nightshade vegetables are loaded
02:22with lectins and should be avoided
02:25whenever possible
02:26in fact nightshades are some of the
02:28worst foods for you on the planet and
02:31they include some pretty popular veggies
02:33like bell peppers eggplant and yes
02:36everybody's favorite the tomato
02:39because while tomatoes may seem harmless
02:42foods in the nightshade family contain
02:44some of the highest concentration of
02:48and what's worse is they also contain
02:50another natural pesticide called
02:54which attack your cell membranes
02:56it's the reason why nightshades have
02:58been thought to contribute to digestive
03:00discomfort and other health issues
03:03so by avoiding foods like beans legumes
03:06and nightshades you'll also be
03:08supporting your health for years to come
03:11but i get it
03:13for some this may be really hard to do
03:16so if you absolutely must have these
03:19foods you can do so by preparing them
03:21very carefully this means first removing
03:25any and all skin and seeds this is where
03:28most of those pesky lectins are hiding
03:30then you'll need to make sure you cook
03:32them using a pressure cooker a cooking
03:34device that can reach really high
03:36temperatures and actually destroy most
03:39of the lectin content
03:41now it won't get rid of the lectins
03:43entirely but it will help to reduce them
03:45and make these foods slightly safer to
03:49okay let's move on to our next lectin
03:51offender grains
03:54although they may be delicious most
03:56grains are just overflowing with lectins
03:59so it's really best to mix them from
04:01your diet completely this means steering
04:03clear of all traditional cereals rice
04:06pasta and bread
04:08now i know this is definitely not easy
04:10for most people to do
04:12but rest assured there are still two
04:14grains that are really great for your
04:17millet and sorghum
04:19and they both work wonderfully as
04:21replacements for traditional grains and
04:23all sorts of lectin-free bread dessert
04:25and breakfast recipes and no you can't
04:29just pressure cook your grains
04:30especially weed and oats
04:32i wish it took care of the lectin
04:34content but i'm afraid it doesn't
04:37next up nuts
04:39now here's the deal with nuts not all
04:41nuts are created equal in fact some nuts
04:44aren't nuts at all
04:46some nuts like cashews are actually
04:48seeds and they're full of lectins
04:51and peanuts are really legumes so you've
04:54got to stay far away
04:56but real nuts like walnuts macadamia
04:59nuts brazil nuts and pistachios are
05:01wonderful for your health
05:03they're packed with healthy fats and
05:05beneficial fiber and can be a great
05:07source of protein
05:10okay so what about fruit
05:12well here's the thing while most fruit
05:14may not be loaded with lectins fruit
05:17contains another health record
05:21more specifically fructose a naturally
05:24occurring type of sugar but whether it's
05:26fructose glucose or sucrose sugar is
05:30sugar plain and simple
05:32and it's a huge contributing factor to
05:34why obesity is such a prevalent issue in
05:37this country because fruit was never
05:40meant to be consumed year round
05:42back in the day sweet flavors were only
05:44around during summer and fall
05:47and ripe fruit tells the body to store
05:50fat for the winter
05:52but now due to modern agriculture and
05:54food storage advancement you can get
05:56fresh fruit wherever you want it
05:58regardless of the actual season
06:01it's like we're living in an endless
06:04fruit sweet treats and sugar is
06:06available around the clock
06:09factor all this in and it's easy to see
06:12why when it comes to eating fruit
06:14our health pays the price
06:17but there's good news not all fruit is
06:19created equal and some fruit when eaten
06:21in moderation and when only in season
06:24can still be pretty good for us
06:26take berries for example
06:28most berries like raspberries and
06:30blueberries have much less sugar than
06:32other fruits plus they're full of good
06:35for you polyphenols
06:37green banana is also an excellent choice
06:40as it has very little sugar
06:42and tons of gut healthy resistant
06:45so if you're really missing fruit pick
06:48up some green bananas and toss them in a
06:50smoothie or even use them to make
06:52healthy pancakes
06:54just make sure you toss them before they
06:57ripen and turn yellow
06:58fully ripe bananas are definite sugar
07:02and last but definitely not least the
07:05avocado it's the one fruit you don't
07:07have to eat in moderation in fact i eat
07:10a ripe avocado just about every day and
07:13i encourage you to do the same
07:15avocados hardly have any sugar even when
07:18fully ripe plus they contain the perfect
07:21blend of healthy fats and soluble fiber
07:23to keep your gut bugs happy
07:27so when it comes to fruit remember this
07:29fruit is nature's candy and it's meant
07:32to be eaten only in moderation and only
07:35when in season
07:36all right let's move on to dairy
07:39now you've probably been told your whole
07:40life that dairy is great for your health
07:42especially when it comes to your bones
07:44your brain and your heart
07:46but if you ask me it's a bunch of
07:48baloney you see most american cow milk
07:51products contain a protein called casein
07:55this pesky protein has been tied to
07:57numerous digestive and immune problems
07:59including the infamous leaky gut
08:02in fact many people who think they're
08:04lactose intolerant are actually reacting
08:06to the casein a1 not the lactose so does
08:10this mean you can't ever have yogurt
08:12cheese or cream in your coffee again
08:15fortunately no you don't have to give up
08:17completely on dairy you might just have
08:19to pick the right dairy dairy that
08:22doesn't have casein a1
08:24one of my favorites is buffalo milk
08:25which is used to make buffalo mozzarella
08:28in italy
08:29these days there's a great brand right
08:30here in the u.s called boof which comes
08:33from grass-fed buffalo
08:35if that's not your thing there's always
08:37sheep and goat's milk products which are
08:39available in most well-stocked grocery
08:41stores and if you're super attached to
08:43the taste of cow's milk i've got good
08:46there's a product called a2 milk that
08:48doesn't have the casein a1 protein
08:51it's closer to the cow's milk in
08:53southern europe or the milk that our
08:55ancestors drank
08:57and if you want to avoid animal products
08:59entirely coconut milk is your best
09:01option you can easily find coconut milk
09:04yogurt and even ice cream in stores
09:06today okay so what about meat
09:09well it turns out we really are what we
09:12eat and the animals we eat we are what
09:15they eat too
09:16so when we consume animal products the
09:19nutrients in the plants the animal ate
09:21pass into our bodies and become
09:23assimilated into our cells as well
09:26the issue is today almost all
09:28farm-raised animals are fed mostly
09:30grains corn and soybeans that's right
09:35on top of that there's tons of research
09:37out there showing that high animal
09:39protein diets are actually linked to
09:42weight gain
09:43and shorter life spans
09:45so the fact of the matter is your ideal
09:47diet should be mostly plant-based but
09:51you can enjoy animal protein in small
09:53amounts as long as you choose the right
09:56this means knowing how to decipher food
09:59labels and choosing lectin-free meats
10:02but they don't make it easy there are
10:04tons of misleading labels used to sell
10:06meat products you know terms like free
10:09range 100 natural and farm fresh
10:13but really all of those animals even the
10:15ones labeled as organic or so-called
10:18grass-fed or free-range still contain
10:21troublesome lectins because they too
10:24are fed soy and corn
10:26so here's what you need to know choose
10:28only products with labels that read
10:31your rays
10:32and 100
10:33grass fed and finish
10:37when buying poultry products pasture
10:39raised works great
10:41but if we're in the market for other
10:43kinds of meat like beef we need to make
10:45sure the product has both labels
10:48and remember even then meat should only
10:50be consumed in moderation so make sure
10:53you don't consume more than four ounces
10:55in a given day
10:56instead try to rely mostly on greens and
11:00lectin-free veggies
11:01and for a full list of all my yes and no
11:04foods click the link down in the
11:07you'll find it nearly impossible to go
11:10astray from such a diverse selection of
11:12delicious foods plus once you've kicked
11:15all the lectins out of your life
11:18you'll likely never look back
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FAQs about This YouTube Video

1. What are lectins and why should we avoid them?

Lectins are proteins found in certain plant foods that can cause health issues. It is important to avoid them as they can lead to digestive problems and inflammation in the body.

2. What foods should be included in a lectin-free diet?

Dark leafy greens, mushrooms, onions, nuts, and certain fruits like berries and avocados should be included in a lectin-free diet. These foods are beneficial for maintaining a healthy diet free from lectins.

3. Which vegetables should be avoided in a lectin-free diet?

Nightshade vegetables, such as tomatoes, potatoes, and bell peppers, should be avoided in a lectin-free diet. These vegetables contain lectins that can cause health issues.

4. Are there any specific fruits that are recommended in a lectin-free diet?

Berries and avocados are recommended in a lectin-free diet due to their low lectin content and high nutritional value. They are excellent choices for maintaining a healthy and balanced diet.

5. How important is moderation in maintaining a lectin-free diet?

Moderation is key in maintaining a lectin-free diet. Careful food selection and portion control play a crucial role in ensuring the diet is free from lectins and supports overall health.

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