Lectins, Resistant Starches...
Lectins - Cell Communication Disruptors
Gluten is a lectin and in fact one of the least damaging lectins.
All fruits and vegetables with seeds and skins have lectins. We can reduce lectins by removing skins, seeds and hulls.
Lectins are a form of protein found in nearly all plants and animals. They bind to the sugar molecules called polysaccharides that cover the surface of most cells in our body.
These plant proteins inhibit insulin from doing the job of getting sugar into our cells for energy production.
When combined with excess sugars they can form glycations such as moles and skin tags, cancers and be directly tied to inflammation and autoimmune reactions in the body.
Whole grains eaten in moderation are fine but all grains and pseudo grains such as quinoa and kasha have this gut damaging protein.
Millet and sorghum are two whole grains that have no lectins.
White rice can be eaten more often as the hull of brown rice is where the lectins are concentrated.
White rice is also a Resistant Starch which acts as a prebiotic and feeds healthy bacteria in the gut.
(See more on Resistant Starches below)
For a book that truly addresses immune health and covers lectins thoroughly see:
Cure Tooth Decay by Ramiel Nagel
The Metabolic Approach to Cancer by Dr. Nasha Winters
This is an excellent book and should be The Metabolic Approach to Immunity
I am not recommending a Ketogenic diet but it is full of reliable information.
Resistant Starches / RS
Starches are long chains of glucose. Not all starches get digested. Small parts are resistant to digestion. This resistant starch is a soluble fiber and acts as a prebiotic which feeds healthy bacteria in the gut. Studies have shown that RS have powerful health benefits including improved insulin sensitivity, lowered blood sugar levels, reduced inflammation and appetite.
Foods can be resistant in certain forms and not in others.
Green bananas and plantains are resistant while ripe one's are not.
Millet and sorghum are the only two grains that in their whole form have not lectins and are RS.
White rice, wild rice and forbidden black rice are also resistant.
Tubers, such as, taro potatoes, parsnips, and yucca are RS.sdf
Frying sweet potatoes retains the highest amount of RS.
Some foods such and legumes are considered RS but due to lectin content best eaten in small amounts.
Mitochondria are the power houses of our cells that use sugars and proteins to produce ATP. (Adenosine triphosphate is an energy molecule found in every cell). All cells need ATP to function.
Eating plenty of no lectin vegetables and the right fats along with moderate amounts of protein and resistant starches give mitochondria the resilience they need to help you feel awesome all the time.
Eating 3 hours before bedtime, getting some regular ultraviolet light, touching the earth, laughing and loving are other ways to make your mitochondria happy and prolific.
Matcha is a form of green tea that is grown for three weeks in the shade. This process promotes the growth of the amino acid theanine. Theanine promotes healthy metabolism and reduces physical and mental stress.
Matcha is adaptogenic and does not overwork your stress hormones like other forms of caffein are likely to.
Matcha also stabilizes blood sugar and revs up fat burning.
Use matcha once a day in place of other forms of caffein.
If you have an extreme reaction to caffein try replacing other forms with matcha for that bitter taste and boost you need with all the added benefits.
FOS / Fructooligosaccharides
Fructooligosaccharides are short and medium chain sugar molecules that your body cannot digest. FOS passes through your stomach and into your intestines where beneficial bacteria (also known as probiotics) and yeast feed on them.
Encourage growth of healthy gut bacteria
Relieve Constipation and Irritable Bowel
Regulate Blood Sugar
Vegetables high in FOS:
Jerusalem Artichokes, Chicory Root, Leeks, Onions, and Garlic. (Cooking increases FOS)
Both figs and dates are full of FOS and beneficial when used in moderation. They increase the growth of good gut bugs and overall health.
Add figs or dates to salads, smoothies or use as a sweetener in desserts.
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All the best to you in your journey towards greater health and happiness.