But zucchini, contrary to what many people think, are fruits, not vegetables. They are high in lectins, carbohydrate-binding proteins that can be found in skins, seeds, rinds, and leaves of most plants, and can be problematic for people who are more sensitive to lectins.
Lectin is a carbohydrate-binding protein that can be found in varying amounts in most plants, including beans, pulses, grains, fruits and vegetables (eg, potatoes, tomatoes, sweet potatoes, zucchini, carrots, berries, watermelon), nuts, coffee, chocolate, and some herbs and spices (eg, peppermint, marjoram, nutmeg).
The lectin-free diet also warns against goji berries, potatoes, tomatoes, melon, seeds, lentils, edamame, peas and zucchini, among other fruit, vegetables and legumes.
They are found in all plants, but raw legumes (beans, lentils, peas, soybeans, peanuts) and whole grains like wheat contain the highest amounts of lectins.
He also recommends avoiding certain fruits and vegetables like peas, squash, tomatoes, melon, zucchini, peppers, and goji berries. And you should only use the approved oils listed above, avoiding grapeseed, corn, peanut, cottonseed, sunflower, and canola oils.
Lectin-free fruits include pomegranates, lemons, beets, blackberries, blueberries, apples, plums, sweet oranges, tangerines, and dates.
Studies show that boiling legumes, soybeans, and even kidney beans (which have extremely high lectin levels when raw), greatly reduces and often completely eliminates lectin activity.
While bananas do contain lectins, they are not considered to be a major source of lectins. Bananas are a good source of dietary fiber, vitamins, and minerals. They are also low in calories and fat. Lectin is a protein that is found in the pulp of ripe bananas and plantains.
Rich in antioxidants and anti-inflammatory nutriens, zucchini helps get rid of the body of free radicals and excess inflammation. The lutein in zucchini encourages skin health by reducing inflammation responses.
Eggs Eggs too are included in the lectin-free way of life, but must be pasture-raised.
What are the 3 foods to never eat? Three foods that Dr. Gundry recommends you never eat are whole grains (including bread, cereals, and grain-fed animal meat), sugary and sweetened food and beverages, and undercooked legumes such as raw red kidney beans, which contain high levels of lectin, phytohemagglutinin.
Other foods that may improve gut health include: vegetables such as eggplant, broccoli, cabbage, carrots, and zucchini.
Cow's Milk: As a reminder from chapter 2, almost all products from cow's milk contain a lectin-like protein called casein A-1, so avoid ice cream, yogurt (even Greek yogurt), and cheese.
As lectins reach the small intestine, they can bind to receptors on the intestinal cell lining and cause damage. Larger amounts of lectins are found in certain plant foods like legumes, wheat, seeds, nuts, and some fruits and vegetables.
Damage to the Digestive System
Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea.
Because lectins can trigger an immune response, they have been linked to autoimmune inflammatory conditions like inflammatory bowel disease, rheumatoid arthritis, and type 1 diabetes.
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.
Most types of fruit – especially goji berries, cherries and blackberries (seasonal fruit is thought to be lower in lectins). Most types of vegetables – especially butternut squash, pumpkin and 'nightshade vegetables' like: peppers, tomatoes, aubergine, and potatoes.
If consumed regularly, eating potatoes, legumes, grains, and other foods high in lectins and saponins can increase the risk of autoimmune diseases or flares in those who are genetically predisposed. [2] Fortunately, sweet potatoes do not contain these compounds!