Dr. Gundry's Lectin-Free “Potato” Salad Recipe (2024)

FAQs

How to remove lectin from potatoes? ›

In most cases, cooking these foods with “wet” heat, such as stewing, boiling, cooking in sauce, or mixing into dough and baking, breaks down lectins to negligible levels. Simply avoid eating raw legumes, grains, or potatoes, and eat these foods cooked instead.

There are 3 superfoods in particular that he says you should never eat: goji berries, chia seeds and wheat grass. The problem is that some so-called superfoods also contain lectins, those pesky plant proteins that can cause inflammation and set the stage for a variety of diseases, as well as weight gain.

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.

Types of lectin-free, gluten-free flours

The root flours: cassava, tapioca, arrowroot, tigernut, sweet potato. The banana/vegetable flours: green banana, green plantain, cauliflower. The lectin-free grain flours: sorghum, millet, teff, fonio. The nut flours: almond, hazelnut, chestnut, walnut, coconut, pecan, acorn.

Active lectins are what's found in raw plants. But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw. Fermentation, sprouting and removing peels and seeds can also reduce the amount of active lectin in plant foods.

The best ways to mitigate the toxic effects of lectins are traditional food preparation methods, which include soaking, sprouting, and fermenting grains and legumes. You can ferment flour before cooking with it. Sourdough bread and a traditional flatbread from India called dosa are both made from fermented flours.

Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.

Mozzarella + Parmesan Dr. Gundry is very specific about which dairy products are allowed. Lo and behold, two the most important(?) cheeses are lectin-free.

1. Processed meat. Processed meats contain added nitrates and other chemical substances that are bad for your health. Certain processed meats like sausages are made from leftover unwanted parts of animals and often contain high amounts of salt and fat.

Some foods that contain higher amounts of lectins include beans, peanuts, lentils, tomatoes, potatoes, eggplant, fruits, and wheat and other grains.

What is the number one unhealthiest food? ›

Popcorn is a big no-no if you're living a lectin free lifestyle. Almost all commercially grown corn is genetically modified and full of pesticides. And the lectins in corn can cause some serious inflammation in our bodies. But you can still enjoy a popcorn-like treat if you use popped sorghum.

Millet, Fonio, Sorghum, and Teff – The 4 Lectin-Free and Gluten-Free Grains.

Lectins are naturally occurring proteins found in almost all plant foods, including potatoes. Although considered toxic if consumed raw and in large quantities, lectins are readily destroyed by cooking and processing.

Cooking with wet, high-heat methods like boiling, stewing, or soaking can deactivate most lectins. When it comes to the lectins in nuts and seeds, these are water-soluble and found on the outer surface so exposure to water removes them.

Raw potatoes are harder to digest than cooked potatoes because they contain starches that are resistant to digestion. Cooking the potatoes breaks down the starch molecules and makes them more digestible.

Foods to avoid on a lectin-free diet

The foods highest in lectins include: nightshade vegetables, such as tomatoes, potatoes, goji berries, peppers, and eggplant. all legumes, such as lentils, beans, peanuts, and chickpeas.