In his new book, Wheat Belly, William Davis, MD, contradicts many ideas popularized by major health organizations who have been telling us to eat “whole grains” as part of a healthy, low fat diet. Dr. Davis summarizes 10 years of recent research which forcefully argues that wheat starch is the major cause of obesity (and the many diseases with which it is associated) and wheat protein (gluten) may be a major cause of many other health problems.Wheat is the most common grain in a Western diet. It is found in most processed foods and most commonly consumed “fast” food items. Wheat affects the body in several negative ways. 1% of our population is severely allergic to these proteins and some researchers estimate that up to 30% of the entire population has a significant sensitivity to gluten.
Over recorded time, the wheat plant was a single species until it crossed with a grass hundreds of years ago. These primitive wheat plants (called einkorn) contained only a few proteins. Modern cross breeding has generated hundreds of varieties of modern wheat which contain many more proteins to which humans can become allergic. Celiac disease is becoming increasingly common as is dietary intolerance. More worrisome is the possible association of wheat proteins with dementia and degenerative diseases such as arthritis.
- Wheat contains loads of carbohydrates, also known as starches (sugars which are attached together in long chains like strings of pearls where each “pearl” is a sugar). Amylopectin A, the starch in wheat, breaks down quickly into sugar in the gut causing a rapid rise in blood sugar. The body must then produce lots of insulin in order to control the sugar surge. Insulin is thought to be involved in injury to brain cells by promoting the plaque formation seen in dementia patients.
- Insulin also has undesirable effects including causing the fat around our middle and in our liver to grow. Repeated surges of insulin cause fat metabolism to shut down so our bodies cannot use the fat that is forced into our fat cells by the insulin and promotes the production of a hormone which worsens insulin resistance.
- Insulin lowers blood sugars rapidly which promotes excessive hunger about 4 hours after eating a carbohydrate rich meal.
- Wheat contains many proteins, called gliadins, collectively known as gluten. Recent studies show that these proteins actually cross into the brain and stimulate appetite. Folks who removed wheat from the diet were shown to eat 20 to 40 % fewer calories over time.
- The immune system makes antibodies to gliadins. These antibodies react with organs like the bowel causing diarrhea and malabsorption. Other problems associated with gluten include neuropathy, brain diseases like dementia, and arthritis. The classic example is the patient with celiac disease, a condition in which eating the wheat protein, gluten, leads to the formation of antibodies to our own tissues with nasty side effects both in the bowel and throughout the body.
Elevated blood sugars damage the body’s proteins directly and irreversibly through a process known as glycation (sugar molecules become attached to the proteins) This process damages nerve cells, arteries, joints, and other types of cells throughout the body. Glycation appears to be one of the primary causes of aging. The lower the average blood sugar, the less glycation which occurs.
- Specific symptoms which may improve dramatically with a gluten free diet include:
- acid reflux,
- irritable bowel syndrome, diarrhea, bloating, gas
- asthma,
- diabetes,
- unexplained fatigue,
- some rashes (eczemas and dermatitis herpetiformis)
- obesity. Marked weight loss is often a direct result of removing wheat from the diet. (Recall the rapid weight loss of the Atkin’s type “low carb” diets)
Removing wheat entirely from the diet is not simple. To lose weight and benefit from the healthy changes that will occur in your body you should try to avoid replacing gluten containing foods with other highly starchy foods such as the processed “gluten free” foods which contain potato starch, tapioca starch etc.
Davis gives a simplified list of Do’s, Don’ts, and “Just a little bits:”
Unlimited quantities are OK: (Golden rule: eat until you feel 80% full; then stop!)
- Vegetables and mushrooms
- RAW nuts preferred (not roasted in the hydrogenated oils which are toxic to your system)
- Healthy oils: Olive, coconut, avocado, canola. Avoid: sunflower, safflower, corn, vegetable oils (vegetable oil is high in inflammation causing omega six fatty acids) minimise heating of oils. Use coconut oil for high temperature frying.
- Fish especially wild salmon, swordfish, tuna, mackerel, sardines (high fat fish)
- Meat and Eggs. Try to eat grass fed animal meats and cook meat at the lowest possible temperatures. Available at a few local farms in Southeastern MA!
- Ground flaxseed, spices, cocoa powder (high antioxidant levels
- For sweetener: Stevia is a natural plant product.
- Cheese
Consume in small portions (ex ½ cup grain, oats or a small piece of fruit)
- Dairy products including yoghurt, milk, butter (limited – he states that the proteins in some dairy products raise insulin levels) greek yoghurt has lowest carbs.
- Soy: relatively limited quantities; best are fermented such as tempeh, miso, tofu, edamame, soybeans.
- Legumes (beans) eat in small quantities at any one time (1/2 cup)
- Non wheat, gluten free grains: quinoa, millet, sorghum, amaranth, buckwheat, rice, oats. should be eaten in modest amounts (1/2 cup at a time) because they will raise blood sugars and insulin levels also. (Folks on low carbohydrate diets must watch their intake of these high carb grains)
- Fruits in small amounts at any one time. buy small apples, etc.
Eat rarely in very small amounts:
- Dried fruits: figs, dates, prunes, raisins, cranberries
Avoid altogether: Davis is most concerned with 100% ridding one’s diet of wheat protein and less concerned with low carbohydrate living:
- Wheat products in all forms (this is known as a gluten free diet). When in doubt look for “gluten free” labeling.
- unhealthy oils: fried food (any), corn, sunflower, cottonseed, grapeseed, soybean
- “Gluten free” processed foods made with starches (these raise blood sugar just as much as wheat starch does)
- Fried foods
- Sugary snacks, candy, ice cream, sherbet, fruit roll ups, energy bars
- sugary condiments including jelly, jam, preserves, ketchup (if it has HFCS sweetener or sugar)
- Sugary fructose rich sweeteners such as honey, maple syrup, sucrose, etc.
Note that this list differs from the low carbohydrate diet section. Davis is less concerned with restricting total carbohydrates but more concerned with preventing inflammation by removing all gluten from your diet. Davis worries most about the pro-inflammation effect of wheat proteins, especially on the brain. He also suggests restricting oils with high omega 6 fatty acid content (peanut, soybean, corn, canola, grape-seed among others) which are also pro-inflammatory.
To visit the wheat belly blog, click here,
Move on to low carbohydrate living, click here
Return home click here
Michael Achey, MD 
{
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{Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
Heya {i’m|i am} for {the primary|the first} time here. I {came
across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out {a lot|much}.
{I am hoping|I hope|I’m hoping} {to give|to offer|to provide|to
present} {something|one thing} {back|again} and {help|aid} others {like you|such as you} {helped|aided} me.|
{Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
{I just|I simply} {would like to|want to|wish to} {give you a|offer you
a} {huge|big} thumbs up {for the|for your} {great|excellent} {info|information} {you have|you’ve
got|you have got} {here|right here} on this post. {I will be|I’ll be|I am} {coming back to|returning to}
{your blog|your site|your website|your web site} for more soon.|
I {always|all the time|every time} used to {read|study} {article|post|piece
of writing|paragraph} in news papers but now as I
am a user of {internet|web|net} {so|thus|therefore} from now I am using net for {articles|posts|articles or reviews|content}, thanks to web.|
Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing} in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious}, {all|every
one} {can|be able to|be capable of} {easily|without difficulty|effortlessly|simply} {understand|know|be aware of} it, Thanks a lot.|
{Hi|Hello} there, {I found|I discovered} your {blog|website|web
site|site} {by means of|via|by the use of|by way of} Google {at the same time as|whilst|even as|while}
{searching for|looking for} a {similar|comparable|related} {topic|matter|subject}, your {site|web
site|website} {got here|came} up, it {looks|appears|seems|seems to
be|appears to be like} {good|great}. {I have|I’ve} bookmarked it in my google bookmarks.
{Hello|Hi} there, {simply|just} {turned into|became|was|become|changed
into} {aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and found|and located} that {it
is|it’s} {really|truly} informative. {I’m|I am} {gonna|going to} {watch out|be careful} for brussels.
{I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case
you|for those who|if you happen to} {continue|proceed}
this {in future}. {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will
be|shall be|might be|will probably be|can be|will likely be}
benefited {from your|out of your} writing. Cheers!|
{I am|I’m} curious to find out what blog {system|platform} {you have been|you happen to be|you are|you’re} {working with|utilizing|using}?
I’m {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and {I
would|I’d} like to find something more {safe|risk-free|safeguarded|secure}.
Do you have any {solutions|suggestions|recommendations}?|
{I am|I’m} {extremely|really} impressed with your writing skills {and
also|as well as} with the layout on your {blog|weblog}. Is this a paid
theme or did you {customize|modify} it yourself?
{Either way|Anyway} keep up the {nice|excellent} quality writing,
{it’s|it is} rare to see a {nice|great} blog like this one {these days|nowadays|today}.|
{I am|I’m} {extremely|really} {inspired|impressed} {with
your|together with your|along with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with
the {layout|format|structure} {for your|on your|in your|to your} {blog|weblog}.
{Is this|Is that this} a paid {subject|topic|subject matter|theme} or did you {customize|modify} it
{yourself|your self}? {Either way|Anyway} {stay|keep} up the {nice|excellent} {quality|high quality} writing,
{it’s|it is} {rare|uncommon} {to peer|to see|to look} a {nice|great} {blog|weblog} like this
one {these days|nowadays|today}..|
{Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue}
{with your|together with your|along with your} {site|web site|website} in {internet|web} explorer, {may|might|could|would} {check|test} this?
IE {still|nonetheless} is the {marketplace|market} {leader|chief} and {a large|a good|a big|a huge} {part of|section of|component to|portion of|component
of|element of} {other folks|folks|other people|people} will {leave out|omit|miss|pass over}
your {great|wonderful|fantastic|magnificent|excellent} writing {due to|because of} this problem.|
{I’m|I am} not sure where {you are|you’re}
getting your {info|information}, but {good|great} topic.
I needs to spend some time learning {more|much more} or understanding more.
Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info} I was looking for this {information|info} for my mission.|
{Hi|Hello}, i think that i saw you visited my
{blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I’m}
{trying to|attempting to} find things to {improve|enhance} my {website|site|web site}!I suppose its ok
to use {some of|a few of} your ideas!!\
Thanks for your kind words. Hope to keep adding over time though I have my hands full with my patients!