Autoimmune Diet Lectin Avoidance Guidelines (Abridged)
A Patient Resource Guide to Edible Enemies.
Plants are naturally genetically modified to survive in the primal environment of nature and are artificially genetically modified to survive their trip to the grocery store.
The Lectin Free Diet Seasonal Avoidance Guidelines are an intervention protocol to allow the Gastrointestinal lining time to repair, replenishment of inhibitory neurotransmitters and anti-inflammatory cytokines and reduce Thyroid glandular exposure to lectins. The Avoidance of Lectins will be beneficial for those suffering from an Invisible Illness, Cytokine Storms and Cytokine-Induced Sickness Behavior.
These Seasonal-Four Day Rotation Diet Avoidance Guidelines are lifestyle recommendations for those with health conditions, food intolerances, sensitivities, and allergies; impaired immune system responses, gastrointestinal problems and those wanting to improve their overall health. The Seasonal-Four Day Rotation Diet is a complementary to the Primal/Paleo diet.
Lectins: Edible Enemies
Is eating wheat and gluten free enough to obtain optimal health? What is the perfect diet? The answer to the first question is – No, just being wheat and gluten free is not enough. The chances of eating your way back to health is slim. The answer to the second question is:
There is No Perfect Diet.
Being realistic regarding diet is that there is always a sliding scale of lesser evils that we exchange for the experience of enjoying our foods and obtaining the comfort they provide. Because some food toxins cannot be removed from foods and other may be created during processing or cooking, consumption of small quantities of food toxins is unavoidable.
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How problematic or reactive lectins are for you depends upon the health of your gastrointestinal lining, the behavior of your microflora and your immune status. If you have a Ghetto Gut where the gut lining is impaired, the microbes are misbehaving, and your ability to produce digestive chemistry is less than optimal. Any food you commonly eat will provoke a reaction including organic foods. This combination of factors will change your immune status depleting the inhibitory neurotransmitters and anti-inflammatory cytokines necessary to control the Neuro-Endo-Immune Super-system. When it comes to the immune response, small insignificant changes in lectin exposure can mean the difference between being reactive or not.
What Is a Lectin?
For the purposes of this book the listed secondary metabolites will be referred to as Lectins unless specifically mentioned. Lectins occur naturally in organic and conventionally grown vegetables and fruit. Lectins occur artificially in Genetically Modified and Selectively Bred – organically or conventionally grown vegetables and fruits.
Plant regulation of Vegetable & Fruit Consumption
Plants invest energy into the production of seeds. Plants have evolved to encourage vegetable and fruit seed dispersal but also evolved mechanisms to decrease consumption of vegetables and fruits when unripe and from non-seed dispersing predators. Plants have physical and chemical deterrents. . . .
When immature or out-of-season, the seed, grain, vegetable or fruit are protected by chemical deterrents such as lectins to keep themselves from being eaten to extinction. Chemical deterrents in plants are called secondary metabolites, i.e. . . .
Foods are regarded as such because they are edible – they cannot be unpalatable or toxic – and foods must have nutritional value, be pleasurable and satisfying. There are eight principle means in which foods become Edible Enemies: . . .
Lectins – Edible Enemies
Plant defense against Plant Eaters
Plants invest energy into the production of seed. Plants have evolved to encourage consumption of the fruit or vegetable for seed dispersal but also evolved mechanisms to decrease consumption of fruits when unripe or vegetables when ripe and from . . .
Genetically Modified Vegetables and Fruits
Genetically Modified Foods (GMO) are ordinarily non-toxic food that have become toxic through genetic modification fortified by multiple additions of lectins, alkaloids and secondary metabolites. . . .
Selectively Bred Vegetables and Fruits
Selective breeding (also called artificial selection) is the process by which plants are intentionally bred for particular traits to . . . Order your copy Today
- They bind to the thyroid TSH-receptors acting as long-acting thyroid stimulator (LATS) stimulating the activation of TSH-receptor antibodies.
- Lectins acting as LATS stimulate overproduction of thyroid hormones in those suffering from Hyperthyroid or Graves disese.
- Lectins acting as LATS block production of thyroid hormones in those suffering from low thyroid or Hashimoto’s thyroiditis.
- Lectins are toxic to wounded cells and inhibit the natural repair system of the GI tract.
- Lectins are known to “unlock” (breakthrough) the barrier variables of the GI lining and allow large undigested protein molecules into the bloodstream.
- Lectins serve as a “Trojan horse” allowing intact or nearly intact foreign proteins to invade our barrier variables (natural gut defenses) and enter behind the lines causing damage well beyond the gut and into the joints, brain and skin of affected individuals provoking cytokine immune responses.
- They can bind to red blood cells causing the cells to clump together resulting in a form of anemia.
- They can damage collagen and connective tissues in joints.
- They are directly related to Rheumatoid Arthritis.
- They can bind to the stomach lining even when the pH is 3 or less.
- They stimulate abnormal thickening of the pancreas interfering with exocrine cells production of enzymes and endocrine cells production of insulin.
- They stimulate abnormal thickening of the lining of the gut.
- They damage the villi lining the gut.
- They stimulate the shift the microbial ecology promoting the overgrowth of E. coli.
- The abnormal thickening of the pancreas and gut lining plus the microbial shift exacts a nutritional penalty on the absorption of nutrition.
- They can provoke IgG and IgM antibodies causing Type 2 Hypersensitivity immune responses.
- They provoke a direct cytokine driven immune response causing cytokine storms, invisible illness symptoms and cytokine-induced sickness behavior.
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Lectin Exposure Symptoms
Symptoms could be obvious, such as gas, bloating, diarrhea, or constipation (or both, alternating). Less obvious food related symptoms may include headache, fatigue, ‘indigestion,’ skin problems including hives, psoriasis, acne, swollen joints, or water retention. While some symptoms will resolve quickly after eliminating an offending family, other symptoms may take 6-12 months. Be patient. If you are genetically intolerant, you will never be able to consume that group of foods safely. . . . Order your copy Today
In-Season versus Out-of-Season Vegetables and Fruits
Vegetables and fruit have certain months when they are “in-season.” In-Season produce that are fresh will taste better because the lectins will be at their lowest toxicity when vegetables are ‘ready to eat’ and fruit are ripe. The greater the distance out-of-season vegetables and fruits are transported – the greater the need to either use preservatives or harvest when lectins are more toxic.
What makes a Vegetable or a Fruit?
It’s all in the seeds and germination – fruits have seeds that develop from the “ovaries” of flowers. Fruits get picked or snipped and leave the plant alive. Vegetables are eaten whole so there is nothing left of the entire plant. Other popular vegetables that are really fruit include okra, cucumber, summer squash and hard squash.
Nightshade vegetables are actually all fruit. We eat them as vegetables (like salads, side dishes and not generally snacking out of hand or in desserts) so we consider them vegetables but they are indeed all fruit.
What is bolting?
Plants, mostly vegetable or herbs, are said to bolt when their growth goes rapidly from being mostly leaf based to being mostly flower and the edible fruit goes rapidly from being mostly flesh to being mostly seed based. . . .
Ready to Eat vs. Ripe
It is rewarding to pick, cook and eat the freshest seasonal vegetables and fruit. Picking each fruit or vegetable at the right time can be challenging for those far removed from the growing and harvesting process.
Each fruit and vegetable has a precise time at which is should be harvested. Vegetable should be picked when it is ready to eat. Fruit should be picked before it is ripe. Keep in mind that greater flavor isn’t a simple matter of size and color.
The greater the distance food is transported –
The greater the need to either use preservatives or Harvest when immature or market ripe containing high levels of lectins.
Lectins: Heat’em before You Eat’em
Many lectins are relatively resistant to both heating and digestion. Many have a high thermal stability (158° F > 30 min), and do not completely degrade with cooking. Some are also relatively resistant to stomach acid and digestive enzymes. Thus, while some lectins are degraded and others pass through the gut, about 1% to 5% absorb into the blood stream, which is considered a significant amount, sufficient to cause an immune response. The Hard Lectins in legumes resist cooking in whole beans, surviving up to four hours with no loss of activity and if boiled can survive over three hours with reduced levels of activity.
Beans that had been presoaked overnight before cooking have the reduced activity of a SOFT LECTIN. If beans are boiled without pre-soaking, they still have the activity of a HARD LECTIN. Slow cookers, which can cook beans to perfect culinary standards, operate at 140-185 F and are well within the danger range for HARD LECTIN.
Lectins are only partially “disarmed” by cooking. Hard lectin foods should be thoroughly cooked using traditional food preparation methods.
Eating seasonal raw foods from Table 2 will increase exposure to moderate levels of SOFT LECTINS.
Eating out-of-season raw food from Table 2 will increase exposure to HARD LECTINS.
Cooking methods with a mind toward maximizing overall nutrient value and minimizing toxins can lower your exposure to lectins.
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Consumption of Raw Foods
Plant lectins are quite resistant to human digestion. Some fruits and vegetables are best enjoyed raw, but raw foodism as a dietary practice raises serious questions. Especially for those with impaired barrier variables, AKA “Leaky Gut.” Most of the lectins found in food are destroyed by cooking. Even when cooked at least 5% of the lectins we take in through our diet are absorbed into the bloodstream. This is enough to cause serious health issues. . . .
There are 11 Lectin Avoidance Guideline graphics like the Fruit and Potato consumption rules below.
AVOID CONSUMPTION OF HARD LECTINS.
Seasonal availability rotation meal planning is all about the growing and harvesting season. As the growing seasons change, the diet will include preserved or frozen fruits and vegetables. Purists will find this shocking because their thinking is fresh is always best. It is “BEST” when vegetables and fruits are in season.
Avoiding and limiting exposure to lectins plus dietary rotation to reduce constant exposure of the same food to the immune system is the goal. Seasonal availability trumps the calendar. Using the following seasonal availability charts your menu choices are made based on what is in being harvested each month.
There is another rotation part of this diet. You should avoid eating the same food daily. Rotate your meal plan every four days. Your dietary day starts with the evening meal. I grew up calling it supper but many of you know it as dinner. This allows you to prepare an evening meal and using the leftovers for breakfast, lunch or snacks the next day. This also reduces food waste.
AVOID OVERCONSUMPTION OF LARGE AMOUNTS OF SOFT LECTINS.
AVOID CONSUMPTION OF HARD LECTINS.
The Parts of the Seasonal – Four Day Rotation Diet
The Keys to Successfully Adopting the Seasonal – Four Day Rotation Diet
There are several keys to successfully adopting the Seasonal – Four Day Rotation Diet. The first with any meal planning is having the confidence to cook. The next is what fruits and vegetables are seasonal available and where to find recipes that are easy to prepare. . . .
Being aware of and consuming foods as they are available seasonally will help reduce food allergies and cytokine storms by limiting the amount of exposure to a food. The Seasonal – Four Day Rotation Diet will reduce the exposure time and reduce the incidences of food induced sensitivities, intolerances, allergic reactions and cytokine storms. This is an essential step in attaining and maintaining your health.
When deciding to eat seasonally, there is no need to shift your meal planning with the solstices. Seasonal availability trumps the calendar. While previously there was a breakdown of the body’s seasonal nutrition needs. Seasonal meal planning is all about the growing and harvesting season. Using the following charts your menu choices are made based on what is in being harvested each month.
What is in Season?
There is a lot more to delicious cooking than sound technical knowledge. Knowing the ingredients is just as key. One of the most important ingredients that can affect cooking and baking is availability of produce. Unfortunately there is a misconception floating around that fruits, vegetables and herbs are naturally available year-round. . . .
Spoiled Rotten – How to Store Fruits and Vegetables
How to stop the waste?
Perhaps you do it once a week when you trace those sulfurous odors to your refrigerator’s crisper drawers. But eventually, you toss out spoiled fruits and vegetables. Lots of them.
How can we keep produce fresh longer?
If your produce rots after just a few days, you might be storing incompatible fruits and veggies together. Those that give off high levels of ethylene gas—a ripening agent—will speed the decay of ethylene-sensitive foods. Keep the two separate.
Use trapped ethylene to your advantage: To speed-ripen a peach, . . .
Countertop Storage Tips
There’s nothing as inviting as a big bowl of crisp apples on the kitchen counter. To keep those apples crisp and all countertop-stored produce fresh, …
Refrigerator Storage Tips
For produce that is best stored in the refrigerator, remember the following guidelines: …
What to Store Where: A Handy Chart