{"id":3508,"date":"2023-05-10T15:34:39","date_gmt":"2023-05-10T08:34:39","guid":{"rendered":"https:\/\/loudhdtv.com\/is-the-lectin-free-diet-good-for-you\/"},"modified":"2023-05-10T15:34:39","modified_gmt":"2023-05-10T08:34:39","slug":"is-the-lectin-free-diet-good-for-you","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3508","title":{"rendered":"Is the Lectin-Free Diet Good for You?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Celebrity diets take on lives of their own. That\u2019s why, even if you don\u2019t watch football or shop at Victoria\u2019s Secret, you\u2019ve probably heard of Tom Brady and Gisele Bundchen\u2019s restrictive eating plan, otherwise known as the lectin-free diet.<\/p>\n<p>Clearly this controversial style of eating didn\u2019t hinder Brady\u2019s athletic performance, but is it something you should consider trying? Here\u2019s what you need to know.<\/p>\n<h2>What Is Lectin?<\/h2>\n<p>Lectins are naturally occurring proteins found in roughly\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25599185\" target=\"_blank\" rel=\"noopener\">30 percent of the foods we eat<\/a>. They bind themselves to carbohydrates, and are present in plants and animals.<\/p>\n<p>Lectins \u201cserve a protective function for plants as they grow,\u201d says Jim White RD, ACSM EX-P, owner of\u00a0<a href=\"https:\/\/jimwhitefit.com\/\" target=\"_blank\" rel=\"noopener\">Jim White Fitness and Nutrition Studios<\/a>, noting their\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0031942211001117\" target=\"_blank\" rel=\"noopener\">beneficial properties<\/a>.<\/p>\n<p>They may also cause gastrointestinal distress in susceptible individuals if certain foods containing them\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6603809\" target=\"_blank\" rel=\"noopener\">aren\u2019t cooked properly<\/a>.<\/p>\n<p>Although small amounts of these proteins may offer benefits, certain health professionals caution against consuming them in large quantities, while others say more research is needed to confirm these claims.<\/p>\n<p>Humans\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25599185\" target=\"_blank\" rel=\"noopener\">can have trouble digesting lectins<\/a>, so some travel through the gastrointestinal tract untouched. But others have the potential to bind to the gut lining in susceptible individuals, where they can cause digestive issues.<\/p>\n<p>And while more research is needed, some claim that when they bind to the gut lining, they have the potential to\u00a0<a href=\"https:\/\/s3.amazonaws.com\/academia.edu.documents\/46447900\/Antinutritional_properties_of_plant_lect20160613-17994-1lxbei0.pdf\" target=\"_blank\" rel=\"noopener\">reduce nutrient absorption<\/a>.<\/p>\n<h2>What Is the Lectin-Free Diet?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133533\/lectin-free-diet-600-definition.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-158799\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133533\/lectin-free-diet-600-definition.png\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>\u201cThe lectin-free diet is about cutting back or completely eliminating lectins from your diet,\u201d explain <a href=\"https:\/\/nutritiontwins.com\/\" target=\"_blank\" rel=\"noopener\">Nutrition Twins<\/a> Tammy Lakatos Shames, RDN, CDN, CFT and Lyssie Lakatos, RDN, CDN, CFT. This approach to eating, based on the theories of cardiologist Dr. Steven Gundry, is exactly what the name suggests.<\/p>\n<p>That means you\u2019ll curb or cut entirely nightshade vegetables like peppers, eggplants, and tomatoes as well as legumes, some nuts and dairy products, and grains such as barley, rice, and quinoa. (Read: No cereal, bread, or pasta.)<\/p>\n<p>Gundry says that lectins are associated with health issues and digestive problems, Lakatos and Lakatos Shames explain.\u00a0He claims that lectins are associated with negative reactions because they bind to carbohydrates, particularly sugars, in the body, and can block messaging between cells.<\/p>\n<p>But they point out that these effects aren\u2019t supported by research done on humans.<\/p>\n<h2>What Can You Eat on a Lectin-Free Diet?<\/h2>\n<p>Since the lectin-free diet cuts out specific foods from some larger categories, like fruits and vegetables, it\u2019s often easier to think about what you can\u2019t eat on the diet than what gets the green light.<\/p>\n<p>But food recommendations on this eating plan, according to Gundry\u2019s research, include the following:<\/p>\n<ul>\n<li>Olive oil and olives<\/li>\n<li>Pasture-raised meats<\/li>\n<li>Leafy, green vegetables<\/li>\n<li>Cruciferous vegetables<\/li>\n<li>Avocado<\/li>\n<li>Cooked sweet potatoes<\/li>\n<li>Asparagus<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30722004\" target=\"_blank\" rel=\"noopener\">A2 milk<\/a>\u00a0(and butter made from it)<\/li>\n<li>Celery<\/li>\n<li>Mushrooms<\/li>\n<li>Garlic and onion<\/li>\n<\/ul>\n<h2>What Should You Avoid on a Lectin-Free Diet?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-158801\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960.png\" alt=\"\" width=\"600\" height=\"300\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960.png 960w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133546\/lectin-free-diet-960-340x170.png 340w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\"\/><\/a><\/p>\n<p>Although there are ways to decrease the lectin content of some foods, such as pressure cooking, fermenting, sprouting, deseeding, peeling, and boiling, Gundry recommends cutting down on these foods.<\/p>\n<ul>\n<li>Nightshade vegetables\u00a0(eggplant, pepper, potato, tomato)<\/li>\n<li>Legumes (beans, peas, peanuts, and lentils)<\/li>\n<li>Grains<\/li>\n<li>Squash<\/li>\n<li>Fruit (allowed seasonally in small quantities)<\/li>\n<\/ul>\n<p>There are some foods Dr. Gundry recommends that people following his lectin-free diet as intended should avoid completely:<\/p>\n<ul>\n<li>Corn<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30722004\" target=\"_blank\" rel=\"noopener\">A1 milk<\/a><\/li>\n<li>Meat from corn-fed animals<\/li>\n<\/ul>\n<p>There have been questions in the past about certain foods in particular. Since they\u2019re an animal product, eggs, for instance, are allowed on the lectin-free diet, but only those from pasture-raised chickens.<\/p>\n<p>Certain types of nuts and seeds are allowed, such as walnuts, pine nuts, hemp seeds, Brazil nuts, pecans,\u00a0flaxseed, pistachios, and sesame seeds. Almonds and cashews are prohibited, as are peanuts since they\u2019re technically a legume.<\/p>\n<p>The lectin-free diet allows certain in-season fruits in moderation. That includes apples, blueberries, blackberries, cherries, lemon, oranges, cranberries, and raspberries.<\/p>\n<p>However,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/m\/pubmed\/11030554\" target=\"_blank\" rel=\"noopener\">bananas contain lectin<\/a>\u00a0and are discouraged under the diet.<\/p>\n<h2>Lectin-Free Diet List of Foods<\/h2>\n<p>To reiterate, the lectin-free diet is still a theoretical approach to eating that hasn\u2019t been scientifically validated.<\/p>\n<p>But if you want to do your own experimenting, <a href=\"https:\/\/drgundry.com\/dr-gundrys-print-friendly-yes-no-lists\/\" target=\"_blank\" rel=\"noopener\">these are the foods allowed and prohibited<\/a>, according to Gundry.<\/p>\n<h2>Can a Lectin-Free Diet Help With Weight Loss?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133526\/lectin-free-diet-600-weight-loss.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-158798\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/04\/17133526\/lectin-free-diet-600-weight-loss.png\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Brady and Bundchen might have given the lectin-free diet its first boost, but Kelly Clarkson and\u00a0<a href=\"https:\/\/twitter.com\/kellyclarkson\/status\/1129151710071365632\" target=\"_blank\" rel=\"noopener\">her weight loss<\/a> on the plan catapulted it over the wall, which has many people wondering if this contentious approach to eating would yield similar results for them.<\/p>\n<p>It depends, the Nutrition Twins explain, but technically the lectin-free diet could create conditions conducive to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/diet-plan-for-weight-loss\" target=\"_blank\" rel=\"noopener\">weight loss<\/a>. That\u2019s because <em>any<\/em>\u00a0diet that eliminates groups of foods is likely to create a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">calorie deficit<\/a>, which is what makes the number on the scale drop \u2014 not necessarily the specifics of the plan.<\/p>\n<p>\u201cIf someone currently eats a large portion of their diet from lectin-rich foods like legumes, beans, peas, lentils, peanuts, squash, fruit, nightshade vegetables, grains, corn, meat from corn-fed animals and cuts those foods out of their diet, they may lose weight from simply cutting back on calories,\u201d they explain further.<\/p>\n<p>But again, the duo underscore that a calorie deficit is required: \u201cIf you simply eat other foods to replace the ones you\u2019ve cut, you likely won\u2019t experience any weight loss.\u201d<\/p>\n<p>Visually, you might also appear to lose weight if you have a food intolerance that gets pacified through this plan. Any time you identify foods that aren\u2019t well tolerated by your body, you\u2019ll feel better. And improved digestion resulting from the elimination can lead to less bloating and gas, which means your stomach will feel \u2014 and maybe even look \u2014 flatter.<\/p>\n<p>In terms of what we know works, though, White sums it up: \u201cLectins haven\u2019t been studied extensively in humans. Currently, there is no evidence that concludes whether it\u2019s good or bad for your health or helps create weight loss.\u201d<\/p>\n<h2>What Are the Benefits and Risks of a Lectin-Free Diet?<\/h2>\n<p>\u201cEating a variety of nutrients is a part of being healthy. And without food variety, health has the potential to be negatively impacted,\u201d the Nutrition Twins explain. \u201cThis lectin-free diet plan lacks many of the nutrients needed for optimum health.\u201d<\/p>\n<p>White echoes their concern, noting that the biggest drawback is \u201cmissing out on vital nutrients like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, B vitamins,\u00a0antioxidants, protein, and heart health nutrients.\u201d<\/p>\n<p>But it comes with other concerns, too. Overall, the risks of the lectin-free diet include:<\/p>\n<ul>\n<li>Missing out on vital nutrients<\/li>\n<li>Higher food costs (especially from pasture-raised meat products)<\/li>\n<li>Feeling overly restricted<\/li>\n<li>Potential deprivation, which could lead to bingeing<\/li>\n<\/ul>\n<p>People already following a diet that eliminates certain food groups, like vegetarians and vegans, should probably avoid the lectin-free diet since it would likely remove even more foods from their already limited menu.<\/p>\n<p>But even if you don\u2019t have other limitations, the Nutrition Twins worry that the lectin-free diet is simply too restrictive and lacking in scientific evidence to be sustainable for most people.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Celebrity diets take on lives of their own. That\u2019s why, even if you don\u2019t watch football or shop at Victoria\u2019s Secret, you\u2019ve probably heard of Tom Brady and Gisele Bundchen\u2019s restrictive eating plan, otherwise known as the lectin-free diet. Clearly this controversial style of eating didn\u2019t hinder Brady\u2019s athletic performance, but is it something you &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3509,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-3508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Celebrity diets take on lives of their own. 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