5 Ways to Remove Lectins From Your Favorite Foods
~HE IS MISSING THE ‘GMO Magnification’ of & FACTORY ALTERED (Over-Heating & Over-Milling)
~Natural Foods or Heritage have Normal Amounts that Bodies Can Handle~
By Gundry MD Team | Jun 7, 2019
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Let’s be honest – it can be hard to cut out lectin-heavy foods from your diet entirely… especially if we’re talking about dietary stables you depend on. Now, you should try to avoid lectin-rich foods as much as possible – but if that’s not an option for you, there are a few things you can do to significantly reduce or remove lectins in certain foods.
Below are a few different ways to help remove lectins from your diet. Now, you should still try to avoid these foods as much as possible, so if you’re going to use these methods, do so in moderation. It will also be helpful to read about the Dr. Gundry diet to learn more.
5 tips for removing lectins (or at least reducing them!):
When you were a kid, did you ever see your grandparents rinse and soak beans – and even grains – before boiling or cooking them? They may not have even realized it, but they were doing this to reduce the lectin content.
2. Pressure Cooking
If you have to cook with beans, tomatoes, or potatoes, your best bet for destroying the lectins is a pressure cooker. It won’t get every last lectin – and it won’t come close to knocking out the lectins in wheat, oats, rye, barley, or spelt – so avoid those entirely. That said, pressure cooking can do a pretty good job with certain veggies and legumes. So, get used to cooking with pressure.
Just soak in a few changes of water (for beans), then pressure cook according to the manufacturer’s instructions on YOUR pressure cooker. It’s that easy.
3. Peel and Deseed
Whenever you cook with high-lectin plant foods, such as cucumbers, eggplant, and squash, you must peel and deseed them.
The most harmful part of any plant is it’s lectin-filled hull, peel, or rind.
Again: The peels and the seeds are where those pesky lectins hide.
You can use a serrated peeler to effortlessly remove skins. Because they’re super-sharp, they work for both hard and soft fruits – even very-ripe peaches and tomatoes. Another simple way to remove peels from tomatoes is boiling them for a minute or so.
Once peeled, simply cut fruit in half, and use a spoon to scoop out the seeds.
When you ferment a fruit or vegetable, good bacteria is allowed to break down & convert lots of a plant food’s defensive and damaging substances.
That’s part of the reason the world’s healthiest cultures eat so many fermented foods.
For example, Dr. Gundry recommends staying clear of regular GMO soy products (tofu, soy milk, edamame).
But his diet allows for things like tempeh and miso because they are fermented.
And vegetables are not only great when fermented, but they also become wonderful probiotic-rich food.
Again, fermenting doesn’t kill all lectins, but it can significantly reduce them.
5. Go refined – LAST RESORT & SHOULD NOT BE AN OPTION!
UNFORTUNATELY, ~ Whole Ancient grains are food for the CNS & Prefrontal brain – Something that most humans with a THINKING BRAIN ARE NOT WILL IT TO SACRIFICE ~ BAD ADVICE
~ Rethink & find a way to REMOVE LECTINS!
Finally, if you absolutely can’t give up grains no matter how hard you try, always choose refined, “white” grains over whole grains. Don’t go for brown rice, go for white rice. (This sacrifices feeding the CNS & Prefrontal ‘Thinking Brain’)~
Don’t eat whole wheat bread, find the healthiest version of white bread you can.You see, even though lots of people think brown rice is better for you than white rice, people whose cultures have always eaten rice have always stripped the hull off of brown rice before they eat it. Why? Because they know that the hull is where all of the harmful lectins live. Cauliflower rice is a good alternative to rice and you can learn more about this in our cauliflower rice vs rice article.
Cauliflower rice ~ ONLY 2 GRAMS OF PLANT PROTEIN – NOT ENOUGH TO SUPPORT THE MODERN ‘HIGH OCTANE’ THINKING BRAIN ~
In the end ~ It can be difficult to avoid lectins altogether, especially if you are new to the lectin-free way of eating. But, these five tips can help you cut down on those disease-causing lectins. These are tried and true methods that have been used all over the world – in some cases, for thousands of years. So, take a lesson from our ancestors, and neutralize those toxic plant proteins! Your body will thank you.
READ MOFE ~RELATED POSTS
A Brief History of Lectins
By Gundry MD Team | Feb 5, 2019 |
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While lectins might be a relatively new word to mainstream diet conversations, the history of lectins research dates back to the early 19th century~
Perhaps, at some point, you’ve considered a diet that’s gluten-free, or paleo, or keto, or vegetarian, or dairy-free…
But, have you considered a lectin-free diet?
WHAT ARE LECTINS?
Lectins.. lectins.. lectins! What are they? If you’re new here or have been a long time fan of Dr. G, chances are–– you have heard of this word. Refresh your memory and better your understanding by clicking play. ⠀
Simply defined, a lectin is a specific kind of protein found in most plants ~ And this protein helps plants ‘ward off attacks from would-be predators’ ~ like HUMANS & ANIMALS~Now, when consuming lectin-rich foods, the proteins bind to the sugar residue on the outside of your cell membranes. Specifically, these “barnacles” attach themselves to your red blood cells. Some scientists feel this process can harm to the body, leading to digestive issues and gut irritation.
This is most prominent in lectin-rich foods like beans and nightshade vegetables ~ Members of the family Solanaceae, common nightshades include white (but not sweet) potatoes, eggplant, tomatoes, and peppers, both the eye-watering chilies and the sweeter bell peppers ~
ALL NEED TO BE PEELED
The list of edible nightshades is fairly short, but the list of poisonous ones is quite extensive ~DUE TO EXCESS LECTINS IN THE PEEL
(& SEED LOCKS -VITAL GLUTENS)
THE EARLY HISTORY OF LECTINS
The word lectin comes from the Latin word legere, meaning to “pick out or choose.” As far as scientific discovery is concerned, the history of lectins began in the early 1900s. In the 1940s scientists began studying the differences between blood types and the presence of glucose on a cell’s surface. During these studies, the involvement of lectins became better understood. Lectins were officially named in 1954 for the way they bond to a cell’s surface.3
During the 1970s and 1980s, the history of lectins deepened, as scientists began learning more about the connection between carbohydrates, nutrient absorption, and how lectins affect the nature of cells.
Because lectins are resistant to breaking down or being absorbed in your gut, they can interfere with the flora and the nutrient absorption in your small intestine.
As research on lectins continued and the history of lectins unfolded, that lack of absorption was linked to some major digestive issues.4,5
WHERE DO YOU FIND LECTINS?
There are some facts about lectins that scientists and dietitians agree on: higher levels of lectins are present in many foods, and these foods can be fermented, deseeded, or thoroughly cooked in order to be digestible. Consuming fewer lectins in your diet can be a good thing.
So, what foods are loaded with lectins? According to Dr. Gundry, this list includes:
- Legumes: beans, lentils, chickpeas, and peanuts
- Squash and their seeds: pumpkin, butternut, zucchini
- Nightshade vegetables: tomatoes, eggplant, potatoes, and peppers
- Grains: in particular, wheat
BEANS ARE PARTICULARLY TOXIC
You’ve probably heard that beans are high in plant-based protein and fiber, and they contain plenty of helpful vitamins and minerals your body needs… and it’s true. By that definition, they are nutritious. But they also contain high levels of a particular lectin called phytohaemagglutinin, which is considered toxic to humans in large quantities. Yikes!
Pressure Cooking Beans
Here’s the good news: phytohaemagglutinin levels can be reduced in beans by soaking and pressure cooking them at high temperatures. Pressure cooking and soaking beans and legumes in multiple changes of water may help to safely lower harmful lectin levels – enough that you can eat them and reap their nutritional benefits.
A hemagglutinating unit (hau) is how lectin levels are measured in food. In their raw form, red kidney beans (one of the most popular beans in our American diet) contain 20,000–70,000 hau. Once they’re soaked and thoroughly pressure cooked, however, this level is much lower. Cooked red kidney beans contain only 200–400 hau, which is considered a safe level.6
Here’s a tip:
Stick to using your pressure cooker, not your slow cooker, when cooking dried kidney beans to be sure you lower phytohaemagglutinin levels. A slow cooker doesn’t create the necessary pressure to remove lectins! When red kidney beans are consumed raw, or not fully cooked, they can cause symptoms similar to food poisoning.7,8
LECTINS: THE STORY CAN END HAPPILY
While the history of lectins is still unfolding, researchers now know they can be dangerous to your health. So do your best to avoid them as much as you can. Also, find out which diet suits your body and health needs best by talking to your doctor. Your healthcare professional will know how to get you started.
And always remember: An effective diet means that you are consuming beneficial nutrients and lots of vegetables, wild-caught meats, in-season fruits, and low-lectin grains like millet and sorghum – so consider moderation and balance when you embark on a new approach to your diet.
What Are Lectins? Brushing Up on These Plant Proteins
5 Ways Your Body Deals with Lectins Naturally
5 Ways Your Body Deals with Lectins Naturally
By Gundry MD Team | Jun 19, 2017 | 0 Comments
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Lectins are the proteins that force carbs and sugars to clump together. Sure, they’re found all over the vegetable kingdom, but they’re a plant’s greatest defense against us – and they’re toxic. Nightshade vegetables are a good example. You can learn more about the number one question: why are lectins bad for you.
When you ingest them, the consequences can be pretty severe. Lectins are thought to cause:
- Digestive issues
- Leaky gut
- Diarrhea ~ a mess of other health concerns.
HOW DO LECTINS WREAK SUCH HAVOC?
Well, when you eat a seed, certain grains or the skins of fruit, lectins scout out the sugars in your body, looking for the ones they can latch onto most easily.
One of their faves is sialic acid
– a type of sugar found in your brain, gut, nervous tissue, and even in human milk.
This ability to latch onto sugars and bind carbs earns lectins the name sticky proteins.
But sticky proteins interfere with the normal functioning of the person who eats them.
Often, lectins can get in the way of important cells communicating with one another. When that happens, the body’s response is usually inflammation or some other type of reaction to toxicity, like nausea, diarrhea, or vomiting.-
Furthermore, the sticky nature of lectins can allow them to fuse to harmful bacteria and viruses. And they can actually help those bacteria and viruses stick to cells in your body. So, in some cases, people with lectin sensitivities might also get sick or infected more often than those without sensitivities.
Luckily, though, our bodies are prepared to fight against lectins. In fact, in a sense, we’ve got physiological armor.
Your body’s built to defend itself against lectins
Now, you’ve got to understand – even though lectins can be toxic or cause inflammation … ~even though they can really upset your body’s internal messaging system …
We’ve developed our own system of defense – in fact, all animals have – to make lectins ineffective, or at least dull their impact. This system of defense has many layers and protects us from many of the toxic effects of plants – especially those caused by lectins.
Your body’s five natural defenses against lectins
The saliva in your mouth is what’s known as a mucopolysaccharide. This word literally means “many sugars.” And this configuration of sugars in your mouth is only there for one reason – to snare lectins and prevent them from making their way deeper into your body.
You just read it above – lectins like to bind themselves to sugars. You know the feeling you get when you eat a jalapeño or some cayenne? Your nose starts to run, right? Well, that’s simply your body letting you know you’ve eaten something that contains lectins. Your body doles out an extra dose of saliva to trap the lectins you just ingested, including an extra sheet of saliva to coat your esophagus, so your meal can make it’s way through your digestive tract.
It’s yet another reason you want to drink your water. Saliva’s made of water. To keep your body’s system of defense working properly, stay hydrated. Then, should you come into contact with lectins, your body will be ready to flush them through your system.
2. Stomach acid
Hydrochloric acid is secreted by the stomach as a major defense, protecting your body against toxins and pathogens ingested with the food you eat.
In many cases, your stomach acid can digest certain lectins, but unfortunately it can’t get to them all. It is, however, an essential defense that at least eases the burden of lectin digestion.
Your mouth and gut are full of microorganisms which have evolved to thoroughly consume many kinds of lectins. These bacteria provide a wonderful protection as they do away with many lectins before they can reach and wreak havoc on the wall of your gut.
And, it turns out, the longer you have been eating a particular plant lectin – like gluten, for example – the longer you have been breeding gut bacteria whose purpose is to deactivate those lectins.
So, if wipe out all gluten from your diet, the gluten-eating bugs die off; then if you accidentally consume something that contains gluten and you didn’t know it did, you can’t digest it. The result ~ significant discomfort.
4. The mucosal layer
This is the layer of mucus secreted by certain cells throughout your intestines.
Just like the mucus in the nose, mouth & throat,
this layer of gut mucus acts as a barrier.
It creates a seal, keeping the plant compounds you’ve consumed in the gut where they belong. Then, the sugars in the mucus hold and absorb lectins.
Now, the first four lectin defenses do a decent job of protecting your body from lectins, but lectins can find their way into your diet in many different ways.
So, even though your body does its best, the sugars in the mucosal layers get used up and the next wave of lectins can basically chart their own course directly to your gut.
So the fifth defense is really the most important. And that’s …
5. Your brain
It’s not enough to simply rely on the physiological defenses your body has against lectins.
To engage your mind. So, when you discover there’s a food that can cause a problem, you’ve got to tell yourself, “No thank you,” and simply walk away.
Leave it on the shelf.
In the end …
If the temptation is too great, and you simply must eat a lectin-rich food, only do so rarely. Set yourself up for success. Give your body’s defenses the time they need to call for backup and reboot – your body will thank you.
5 Delicious Lectin-Free Mexican Food Recipes
- What Are Lectins? Brushing Up on These Plant Proteins
- A Comprehensive List of “Deadly” Nightshades
- The Health Benefits Of A Lectin-Free Diet And Why You Should Start Today
Can You Freeze Cucumbers?
When cucumber vines yield abundantly, what are your options? Learn how to freeze cucumbers for summer-fresh fare in any season.
|By: Julie Martens Forney|
Cucumber vines sometimes yield so much fruit that you feel overwhelmed. Consider freezing cucumbers when you extra on hand. The result offers delicious cucumber flavor that can stir memories of summer—even in the depth of winter. Learn how to freeze cucumbers and simple ways to use that frozen fare.
The reason most people doubt that you can freeze cucumbers is due to their high water content. How does a frozen cucumber not turn to total mush? The secret lies in the preparation. To freeze this garden item, you don’t use a typical blanching process with boiling and ice water. Instead, you prepare the cucumbers in a brine solution, just like when you make pickles. In fact, frozen cucumbers in brine are often referred to as freezer pickles. The thawed product offers snap and crunch.
For best results, start with homegrown or locally raised cucumbers. If you’re not growing your own cucumbers and your family loves this garden item, consider asking farmers’ market vendors if you can buy a large quantity. Choose smaller cucumbers—roughly four to six inches long and only one to 1.5 inches in diameter. Smaller cukes work better in the freezing process.
|Freeze Vegetables From Your Garden||SEE ALL PHOTOS|
If you use store-bought cucumbers, they’ll likely have a wax coating. Remove this with a gentle detergent and soft brush. Wash homegrown or local farm-raised cucumbers in water. Peeling is optional. Slice cucumbers uniformly. A mandolin makes quick work of this job, but you can also do it with a knife if you have a steady hand and good eye.
Slice onions to add to your frozen cucumbers. Most recipes recommend one onion per 2 quarts of sliced cucumbers. In a large plastic bowl, layer sliced cucumbers and onions with 1 to 2 tablespoons of salt. Sprinkle the salt onto layers as you create them. Portion out the salt so it lasts to the end of your layers. Cover this mixture with plastic wrap and let it sit for roughly 2 hours (longer is fine). Dump the cucumbers and onions into a colander and rinse with cold water to remove all traces of salt. Transfer the cucumbers back to the large plastic container.
Combine one-half cup white vinegar and 1.5 cups of sugar in a separate bowl. Pour this mixture over the cucumbers and stir well, so sugar is evenly dispersed throughout the cucumbers. Some people like to add celery seed to the mixture at this point.
Ladle cucumbers into freezer containers, bags, or can-or-freeze Mason jars. Be sure to leave at least one-half-inch of head space for expansion. Label containers and freeze. Wait at least a week before eating. Frozen cucumber pickles will last up to 12 months. Thaw containers overnight in the refrigerator before serving.
Eat these freezer pickles like traditional pickles, or add to salads or dips. You can also chop them to use as relish or blend the chopped cukes with mayonnaise to make your own tartar sauce. Cucumbers retain a nice crunch when frozen this way. Research freezer pickle recipes for other seasoning options and sugar and vinegar ratios.
You can also freeze cucumbers by juicing or pureeing them with a little water. Freeze the mixture in ice cube trays. Store frozen cubes in a freezer bag. Cucumber cubes make a wonderful addition to green smoothies. You can also use them to chill water or juice.
|How to Freeze Vegetables|
Learn methods for freezing vegetables so you can have fresh taste long after the growing season ends.
- How to Freeze Green Beans
- How to Freeze Corn
- Freezing Zucchini: A Great Way to Chill Out
- How to Freeze Broccoli
- How to Freeze Okra
- Can You Freeze Mushrooms?
- Freezing Eggplant
- Can You Freeze Celery?
- Freezing Onions
- Freezing Cabbage
- Can You Freeze Garlic Cloves?
- Freezing Pumpkins
- Freezing Brussels Sprouts
- Freezing Asparagus
- Freezing Green Onions
- Can You Freeze Lettuce?
- How to Freeze Spinach
- Can You Freeze Kale?
- Freezing Tomatoes: 365 Days of Delicious
- Freezing Cherry Tomatoes
- Freezing Vegetables