Brenda Khan
Dr Gundry's diet plan, also known as the Plant Paradox Diet, is a lectin-free diet. Lectins are a type of plant protein found in many common foods, including wheat, beans, potatoes, nuts, and dairy. Dr Gundry, an American physician, cardiologist and former cardiothoracic surgeon, claims that lectins are the cause of many modern diseases, including obesity, chronic inflammation, and autoimmune diseases.
| Characteristics | Values |
|---|---|
| Name | The Plant Paradox Diet (aka Lectin-Free Diet) |
| Foods to eat | Pasture-raised meats and eggs, fermented foods like sauerkraut, limited fruit, foods high in resistant starches (e.g. green beans), vegetables that are not in the nightshade family, healthy fats such as olive oil, black coffee, red wine, coconut yoghurt, blueberries |
| Foods to avoid | Lectin-containing foods, including nightshades (e.g. tomatoes, potatoes), vegetables with seeds (e.g. squash, cucumbers), grains (e.g. wheat, rice, oats), legumes (e.g. non-pressure-cooked beans, split peas, lentils), nuts, dairy |
| Basis | Evolutionary genetic coding |
What You'll Learn
Lectin-free diet
Dr Gundry's diet plan, also known as the Plant Paradox diet, is based on the claim that lectins, a protein in common foods, are the "anti-nutrients" behind many long-term health conditions like obesity, chronic inflammation, and autoimmune diseases. Lectin-containing foods include nightshades, like tomatoes and potatoes; vegetables with seeds, like squash and cucumbers; grains including wheat, rice, and oats; and legumes, including non-pressure-cooked beans, split peas, and lentils. These foods are highest in lectins when consumed raw.
The Lectin-free diet cuts out foods that contain lectins, like wheat, beans, potatoes, nuts, and dairy. Dr Gundry recommends a diet that relies on pasture-raised meats and eggs; fermented foods like sauerkraut; limited fruit; foods high in resistant starches, such as green beans; vegetables that are not in the nightshade family; and healthy fats such as olive oil.
The Gundry plan includes a variety of lectin-free desserts and beverages, including coffee (black or with approved sugar and milk alternatives) and red wine. A sample meal plan for a day using the lectin-free approach could include breakfast with coconut yogurt and a handful of blueberries, and black coffee.
Dr Gundry, an obese, chronic "diet" failure himself, adapted his Yale University thesis to design a diet for himself based on evolutionary genetic coding.
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Pasture-raised meats and eggs
Dr Gundry's diet plan is also known as the Plant Paradox diet, or the lectin-free diet. It is based on the claim that lectins, a protein in common foods, are the “anti-nutrients” behind many long-term (chronic) health conditions like obesity, chronic inflammation, and autoimmune diseases.
The diet plan cuts out foods that contain lectins, like wheat, beans, potatoes, nuts, and dairy. Dr Gundry recommends a diet that relies on pasture-raised meats and eggs, fermented foods like sauerkraut, limited fruit, foods high in resistant starches, such as green beans, and vegetables that are not in the nightshade family. Pasture-raised meats and eggs are an important part of the Dr Gundry diet plan. Pasture-raised animals are allowed to roam and graze freely on grass, which results in meat and eggs that are higher in certain nutrients, such as omega-3 fatty acids and vitamin E. Pasture-raised eggs, for example, have been found to contain more than double the amount of omega-3 fatty acids than eggs from caged hens. They also contain higher levels of vitamin A and beta-carotene, which are important for eye health and immune function.
When following the Dr Gundry diet plan, it is important to choose pasture-raised meats and eggs whenever possible. This can include beef, lamb, chicken, turkey, and duck, as well as eggs from any of these animals. It is also important to note that pasture-raised meats and eggs can be more expensive than their conventional counterparts, but the increased nutritional benefits may be worth the extra cost for some people.
Overall, pasture-raised meats and eggs are a key component of the Dr Gundry diet plan, offering a range of nutritional benefits that can support overall health and well-being.
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Fermented foods
Dr Gundry's diet plan is also known as the Plant Paradox Diet or Lectin-Free Diet. It cuts out foods that contain lectins, such as wheat, beans, potatoes, nuts and dairy. Dr Gundry recommends eating pasture-raised meats and eggs, fermented foods like sauerkraut, limited fruit, foods high in resistant starches such as green beans, vegetables that are not in the nightshade family, and healthy fats such as olive oil.
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Limited fruit
Dr Gundry's diet plan, also known as the Plant Paradox diet, is based on the claim that lectins, a protein in common foods, are the “anti-nutrients” behind many long-term (chronic) health conditions like obesity, chronic inflammation, and autoimmune diseases. Lectin-containing foods include nightshades, like tomatoes and potatoes; vegetables with seeds, like squash and cucumbers; grains including wheat, rice, and oats; and legumes, including non-pressure-cooked beans, split peas, and lentils. These foods are highest in lectins when consumed raw.
Dr Gundry recommends a diet that includes limited fruit, pasture-raised meats and eggs, fermented foods like sauerkraut, foods high in resistant starches, such as green beans, and vegetables that are not in the nightshade family. Healthy fats such as olive oil are also recommended.
The diet also includes a variety of lectin-free desserts and beverages, including coffee (black or with approved sugar and milk alternatives) and red wine. A sample meal plan for a day using the lectin-free approach includes breakfast of coconut yogurt and a handful of blueberries, and black coffee.
Dr Gundry, a cardiologist, coined the term "lectin-free diet" after noticing the positive results from some of his heart patients. He adapted his Yale University thesis to design a diet for himself based on evolutionary genetic coding.
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Healthy fats
Dr Gundry's diet plan, also known as the Plant Paradox diet, focuses on removing lectins from the diet. Lectins are a protein found in many common foods, and Dr Gundry believes they are responsible for many long-term health conditions, including obesity, chronic inflammation, and autoimmune diseases.
The diet recommends eating healthy fats, such as olive oil. This is in contrast to the low-fat diets that Dr Gundry believes are unhealthy.
Dr Gundry's diet plan also includes a variety of lectin-free desserts and beverages, including coffee (black or with approved sugar and milk alternatives) and red wine. A sample meal plan for a day on the lectin-free diet includes breakfast of coconut yoghurt and blueberries, and black coffee.
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Frequently asked questions
The Dr Gundry diet plan, also known as the Plant Paradox diet, is a lectin-free diet. Lectins are a protein found in common foods that are believed to be the cause of many long-term health conditions, such as obesity, chronic inflammation and autoimmune diseases.
The Dr Gundry diet plan includes pasture-raised meats and eggs, fermented foods like sauerkraut, limited fruit, foods high in resistant starches such as green beans, and vegetables that are not in the nightshade family.
The Dr Gundry diet plan cuts out foods that contain lectins, such as wheat, rice, oats, beans, potatoes, nuts, dairy, squash, cucumbers, and grains.
