Madeleine Hull
Dr. Steven Gundry is a physician, low-carbohydrate diet author, and former cardiothoracic surgeon. He has authored several books, including *The Plant Paradox*, which promotes a controversial and pseudoscientific lectin-free diet. Lectins are a type of plant protein found in many foods, and Gundry claims that they cause inflammation, leading to various modern diseases. While his claims are disputed by some scientists and dietitians, Gundry's diet has helped many people improve their health and lose weight. Gundry's No List includes foods high in lectins, such as refined starchy foods, certain vegetables, legumes, and nuts, while his Yes List includes foods like avocados, nuts, and dark chocolate. In terms of drinks, Gundry recommends limiting milk and alcohol intake, suggesting red wine, champagne, or dark spirits only once or twice weekly. He also offers a chocolate drink called Heart Defense, which contains heart-healthy flavonoids and is sweetened with monk fruit. Additionally, Gundry MD provides a green smoothie recipe that includes spinach or arugula, blueberries or strawberries, peanut butter, cinnamon, soy or almond milk, and dark chocolate.
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Green smoothies
Dr Gundry's diet is based on his book, 'The Plant Paradox', which focuses on avoiding foods that are high in lectins. This includes many starchy foods, nuts, seeds, certain vegetables, and legumes.
The original Plant Paradox smoothie recipe includes the following ingredients:
- Romaine lettuce
- Spinach
- Avocado
- Mint
- Lemon
- Ice
- Stevia (optional)
Some people also add broccoli and cilantro microgreens for extra nutrients. To prepare the smoothie, simply blend all the ingredients together and adjust with lemon juice and water until you reach the desired taste and consistency.
Another option is the Green Ginger Smoothie, which includes:
- Romaine lettuce or spinach
- Mint leaves
- Avocado
- Ginger
- Coconut milk or filtered tap water
- Lemon juice
- Stevia (optional)
This smoothie can be prepared ahead of time and frozen, making it convenient for those with busy schedules.
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Alcohol
Dr Gundry's diet focuses on avoiding lectins, which are carbohydrate-binding proteins thought to lead to inflammation and disease. The diet also recommends eating more plants, less grains, less red meat, and less sugar.
When it comes to alcohol, Dr Gundry's advice is to avoid it if possible. Alcohol is included on his "No List" of foods that are high in lectins. However, some people who follow his diet choose to consume alcohol in moderation, opting for drinks like tequila on the rocks or mezcal.
It's important to note that Dr Gundry's "No List" is not meant to be followed rigidly as a set of rules. Instead, it serves as a guide to help people make healthier choices. The list is based on monitoring patients' bloodwork every 3-6 months and adapting the recommendations accordingly.
While alcohol is generally not encouraged on Dr Gundry's diet due to its lectin content, some individuals may choose to include it in moderation or opt for alternatives like mezcal, as suggested by Dr Gundry. It's always recommended to consult with a healthcare professional for personalized advice regarding diet and alcohol consumption.
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Lectin-free drinks
Dr Steven R. Gundry's diet focuses on avoiding lectins, a class of proteins found in many plants, and turning off "killer genes" that may be activated by eating certain healthy foods. The diet also involves increasing the intake of plants and nuts, reducing simple carbohydrates, and consuming fish and grass-fed meats.
Some lectin-free drinks that adhere to Dr Gundry's diet include a hot drink made with honey, lemon, ginseng, and almond milk; a strawberry and peach Prosecco cocktail; a gut-healthy cocktail made with barrel-aged whiskey and stevia ginger soda; and a Lectin-Free Gourmet Iced Lavender Latte.
Additionally, there are several coffee-based drinks that are lectin-free, such as a sugar-free Dalgona coffee, a copycat Starbucks barista coffee with secret immune boosters, a frozen salted caramel frappé, and a sweet, spiced espresso crema.
For those who enjoy smoothies and milkshakes, there is a gut-healthy lemon milkshake made with yoghurt, lemon juice, and natural collagen, as well as a lectin-free spiced frozen mango smoothie.
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Heart-healthy drinks
Dr Gundry's diet focuses on heart health. He recommends drinking a glass of red wine per day, increasing your intake of plants, and reducing your intake of simple carbohydrates. He also suggests consuming foods that are high in antioxidants, omega-3s, and other nutrients.
Some heart-healthy drinks that align with Dr Gundry's diet include:
- Heart Defense: This is a chocolate drink sweetened with monk fruit and containing cocoa powder, a source of heart-healthy flavonoids. Cocoa is also associated with benefits to the cardiovascular system and provides antioxidants.
- Coffee: Black coffee or coffee with approved sugar and milk alternatives is allowed on the Gundry plan.
- Red wine: A glass of red wine per day is recommended by Dr Gundry.
In addition to these drinks, Dr Gundry recommends avoiding lectins, a class of proteins found in numerous plants, as they may be harmful. He coined the term "lectin-free diet", which involves cutting out foods like wheat, beans, potatoes, nuts, and dairy.
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Gut-supporting drinks
Dr Gundry's diet focuses on heart health and recommends following conventional wisdom on Western diets. This includes drinking a glass of red wine per day, increasing plant and nut intake, reducing simple carbohydrates, and consuming fish and grass-fed meats.
Red Wine
Dr Gundry's diet includes red wine, which is often associated with heart health. It is important to note that excessive alcohol consumption can have negative health effects, so moderation is key.
Coffee
Coffee is also included in Dr Gundry's plan, preferably black or with approved sugar and milk alternatives. Coffee is known to have potential health benefits when consumed in moderation, including a reduced risk of certain diseases and improved cognitive function.
Polyphenol-Rich Drinks
Polyphenols are potent antioxidants that can be beneficial for heart health. Dr Gundry MD products include a chocolate drink sweetened with monk fruit and containing cocoa powder, a source of polyphenols. Alternatively, extra dark chocolate with at least 72% cacao can be enjoyed in drink form, providing similar benefits.
Green Tea
Although not explicitly mentioned by Dr Gundry, green tea is a well-known source of antioxidants and has been linked to improved heart health when consumed regularly.
It is important to note that while these drinks may offer potential health benefits, it is always advisable to consume them in moderation and as part of a balanced diet. Individual dietary needs and preferences should also be considered.
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Frequently asked questions
Dr. Gundry's diet includes green smoothies made from spinach or arugula, blueberries or strawberries, peanut butter, cinnamon, soy or almond milk, and dark chocolate.
Dr. Gundry's diet advises against drinking alcohol and diet drinks, which are included on his "No List."
Although it is unclear whether this is a drink or a supplement, Dr. Gundry recommends Heart Defense, a chocolate drink sweetened with monk fruit that contains cocoa powder and other ingredients beneficial for heart health.
Dr. Gundry's "No List" is a list of foods that are high in lectins and should be avoided. This includes refined starchy foods, certain nuts and seeds, and specific vegetables.
