{"id":13985,"date":"2020-09-10T17:41:18","date_gmt":"2020-09-10T21:41:18","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=13985"},"modified":"2025-09-12T15:22:59","modified_gmt":"2025-09-12T19:22:59","slug":"lectin-free-vegan-diet","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/","title":{"rendered":"Lectin-Free Vegan Diet: Plant-Based Plant Paradox?"},"content":{"rendered":"\n<p>Can you go plant-based on <a href=\"https:\/\/www.shortform.com\/blog\/the-plant-paradox-diet\/\">the Plant Paradox Program<\/a>? What does a lectin-free <a href=\"https:\/\/www.shortform.com\/blog\/the-future-is-vegan-rise-of-veganism\/\">vegan<\/a> diet look like?<\/p>\n\n\n\n<p>Read about how a lectin-free vegan diet works and how to adapt Plant Paradox for vegetarians.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p><em>Editor\u2019s note: This article is part of <a href=\"https:\/\/www.shortform.com\/blog\/hub\/personal-life\/health\/nutrition\/dieting-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Shortform\u2019s guide to dieting<\/a>. If you like what you read here, there\u2019s plenty more to check out in the guide!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-a-lectin-free-vegan-diet\">Benefits of a Lectin-Free Vegan Diet<\/h2>\n\n\n\n<p><strong>Eating lots of animal protein doesn\u2019t help you live a long, healthy life. <\/strong>However, most popular <a href=\"https:\/\/www.shortform.com\/blog\/healthcare-data\/\">health information<\/a> encourages protein\u2014some diets even put it center stage.&nbsp;But you can use the plant paradox for vegetarians to reduce your animal protein consumption.<\/p>\n\n\n\n<p>This phase of the PPP reduces animal protein consumption from 8 to 2 ounces a day. If that sounds like a challenge, consider this: Studies of Seventh-day Adventists (who are notoriously long living) show that vegans live the longest, followed by vegetarians who eat little dairy, then vegetarians with a regular dairy intake, and finally those who eat some chicken and fish.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-plant-paradox-for-vegetarians-and-vegans\"><strong>Plant Paradox for Vegetarians and Vegans<\/strong><\/h3>\n\n\n\n<p>Vegetarians and vegans need alternative sources of protein and often rely heavily on beans and legumes. While these are generally off-limits because of their lectins, preparing them in <strong>a pressure cooker actually destroys the lectins and makes beans and legumes PPP-approved<\/strong>; additionally, pressure-cooked beans are great nourishment for <a href=\"https:\/\/www.shortform.com\/blog\/healthy-gut-bacteria\/\">good microbes<\/a> and improve memory and longevity.&nbsp;<\/p>\n\n\n\n<p>The pressure cooker also makes other lectin-containing foods PPP-friendly, including<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The nightshade family (tomatoes, potatoes, eggplants, and peppers)\u00a0<\/li>\n\n\n\n<li>The squash family<\/li>\n\n\n\n<li>Certain grains and pseudo-grains<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-reducing-protein\">Reducing Protein<\/h3>\n\n\n\n<p>Although it may seem daunting to limit your protein to 8 (and eventually 4) ounces a day, you don\u2019t need as much protein as you probably think.<\/p>\n\n\n\n<p>You only need .37 grams of protein per kilogram of your body weight (1 kilogram equals 2.2 pounds). In other words, <strong>a 150-pound person needs 25 grams of protein a day, and a 125-pound person only 21 grams.<\/strong>&nbsp;<\/p>\n\n\n\n<p>Furthermore, you\u2019re already getting most of that protein from inside your own body: Your mucus and intestinal lining cells contain protein, so each day your body recycles and digests about 20 grams of protein without eating a single egg or piece of meat.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-meal-plan-substitutions-for-a-lectin-free-vegan-diet\">Meal Plan Substitutions for a Lectin-Free Vegan Diet<\/h4>\n\n\n\n<p>While the Plant Paradox Program overall recommends eating less protein, the long-term lifestyle change has some animal protein in the basic meal plan. You can make substitutions if you&#8217;re on a lectin-free vegan diet. Vegan and vegetarian alternatives to meat include grain-free tempeh, VeganEggs, cauliflower steaks, hemp tofu, and pressure-cooked legumes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can you go plant-based on the Plant Paradox Program? What does a lectin-free vegan diet look like? Read about how a lectin-free vegan diet works and how to adapt Plant Paradox for vegetarians.<\/p>\n","protected":false},"author":6,"featured_media":2049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[126],"class_list":["post-13985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-the-plant-paradox","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lectin-Free Vegan Diet: Plant-Based Plant Paradox? - Shortform Books<\/title>\n<meta name=\"description\" content=\"The Plant Paradox warns against eating plants. So how is it possible to have a lectin-free vegan diet? See how and why this works.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lectin-Free Vegan Diet: Plant-Based Plant Paradox?\" \/>\n<meta property=\"og:description\" content=\"The Plant Paradox warns against eating plants. So how is it possible to have a lectin-free vegan diet? See how and why this works.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-10T21:41:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-12T19:22:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-future-is-vegan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"651\" \/>\n\t<meta property=\"og:image:height\" content=\"509\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rina Shah\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rina Shah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\"},\"author\":{\"name\":\"Rina Shah\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/d07435826f13a8f422d5d333dceac287\"},\"headline\":\"Lectin-Free Vegan Diet: Plant-Based Plant Paradox?\",\"datePublished\":\"2020-09-10T21:41:18+00:00\",\"dateModified\":\"2025-09-12T19:22:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\"},\"wordCount\":433,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-future-is-vegan.jpg\",\"keywords\":[\"The Plant Paradox\"],\"articleSection\":[\"Food\",\"Health\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/\",\"name\":\"Lectin-Free Vegan Diet: Plant-Based Plant Paradox? - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/lectin-free-vegan-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2019\/10\/china-study-future-is-vegan.jpg\",\"datePublished\":\"2020-09-10T21:41:18+00:00\",\"dateModified\":\"2025-09-12T19:22:59+00:00\",\"description\":\"The Plant Paradox warns against eating plants. 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