The War Against Wheat- Will Our Health Win?

The War Against Wheat

 

What’s at the base of your food pyramid? Is it whole grains? Have you ever stopped to ask why?

 

As we know, whole grains are the base of just about every “healthy” food pyramid. The American Heart Association recommends at least 3-5 servings of whole grains per day for optimal healthy nutrition. It’s simply accepted that whole grains are good for us.

 

So why are so many waging a war against whole grains?

 

Just look at the bestsellers on Amazon and you will find Wheat Belly, by Dr. William Davis, Grain Brain by Dr. David Perlmutter, plus a slew of books promoting low carb nutrition. Do they know something the AHA doesn’t?

 

It turns out, they just might.

 

It is time to start asking the questions, how do we know whole grains are healthy? What’s the evidence?

 

First, people living in Blue Zone communities (those where people routinely live the longest) eat vegetables fruits, nuts, seeds, legumes and whole grains. Since they routinely have better health than most other populations, that must mean whole grains are healthy, right?

 

Not so fast. People living in the Blue Zones also sleep 8 hours per night, they get regular physical activity, they have close social connections, they enjoy life and have a purpose for waking up every day, and they do not eat many sugars or processed junk food.  Plus, they eat vegetables, fruits, nuts, seeds and legumes.

 

How could we possibly say the whole grains themselves are what keeps them healthy? Are they healthy because of the whole grains? Or does the rest of their healthy activities outweigh the unhealthy effects of the whole grains?

 

Luckily, we have studies that tried to answer that question.

 

Studies looking at replacing white flour with whole grains consistently showed health improvements in those easting whole grains. Easy answer. Whole grains must be healthy.

 

Again, not so fast. That only tells us that whole grains are healthier than processed white flour. That should not be a surprise. Said another way, they are less bad than white flour.

 

But are they healthy? Or are they necessary?

 

It turns out, grains are not necessary at all for health or for survival. You heard that right. Fats and proteins are considered essential nutrients. Our bodies cannot make all the fats and proteins we need, so we must eat them. That Is not the case for grains and carbs. Our bodies get all the fuel they need from converting fats and proteins to glucose or other fuel sources such as ketones.

 

OK. We have established that grains are not necessary. But do they add anything to a diet consisting only of fats and proteins?

 

Fiber. The whole grains that show the greatest health benefits, compared to white flour, are those with the highest fiber-to-carbohydrate ratio. That makes sense. Fiber is a key component to healthy eating, and whole grains can be a good source of fiber.

 

Lucky for us, we have a bounty of choices from where we can get our fiber. Vegetables, fruit, nuts, seeds and legumes are fantastic sources of fiber. If fiber is our goal, we once again see that grains are not necessary.

 

But are they harmful? Listening to William Davis, and reading his book Wheat Belly, will certainly convince you that they are.

 

For some, the answer is clear. If someone has celiac disease, or gluten sensitive enteropathy, the proteins in wheat cause an autoimmune reaction that attacks their intestinal lining. There is no question that they need to avoid wheat and grains.  

 

What if someone does not have celiac disease? Some are still sensitive to gluten or other elements of grains (some studies show it may be other components of grains called the FODMAPs instead of the gluten). Although there is no clear diagnostic test for this, we can subjectively test it very simply. Go for 30 days without wheat and grains and see if you feel better. Do you have more energy? Do you feel less bloated? Less achy? Do you sleep better? Do you think more clearly? If the answer is yes, then you too should avoid wheat and grains.

 

So far, this should be pretty intuitive.

 

But what if you do not feel any better off grains? Is there still a reason to avoid them?

 

At this point we need to better define our enemy. Is gluten inherently evil for everyone?

 

No.

 

Well then, are FODMAPS inherently evil for all?

 

No.

 

Is there something that is evil for all?

 

Maybe.

 

It’s true that we do not all need to avoid gluten. In fact, gluten-free foods may be far worse for our health than gluten containing whole grains. A recent study suggested that low fiber, gluten free foods increased heart disease risk compared to higher fiber whole grains. Again, this proves whole grains are less bad than something really bad. That makes sense.

 

But wheat, grains and flour are not comprised of only gluten. They are a mix of carbohydrates and other grain proteins.  And what do those carbohydrates do? Raise your blood glucose and insulin levels. “Healthy” whole grains have a glycemic index on par with a snickers bar!

 

Admittedly, glycemic index is not a perfect measure, but it is an accurate assessment of how quickly and strongly a food induces a glucose (and subsequently, an insulin) spike in your blood. For reference, white bread has a GI of 73, 100% Whole Grain Bread 51, Coca Cola 63, Snicker’s 51, oatmeal 55, cashews 22, broccoli 10, and cauliflower 10. Also for reference, spinach, salmon, beef, chicken and eggs have a GI of zero.

 

Do you see a pattern? Food that comes from wheat and grains, no matter how “Whole,” significantly raise our blood sugar and insulin. Real food, vegetables, meats, etc. do not.

 

Our bodies were never meant to eat grains or wheat. The agricultural revolution and production of wheat and grains has only existed for less than 0.1% of our evolution.

 

Some would argue that is enough for us to avoid them.

 

That’s not supported by evidence. But it does make sense (remember, this is an article on health, not about the economics of agricultural wheat production, government subsidies, worldwide famine or other issues outside larger than I care to tackle).

 

Again, the question comes back to, why are we eating them? Not because of physiological need. Not for health (as long as we can get fiber elsewhere).

 

We eat grains and wheat for taste, for convenience (since our society has evolved into a grain-centric society), and possibly for addiction (or at least a stimulated craving).

 

Health does not factor into the “Why.” If we believe Hippocrates who said, “Let food be thy medicine and medicine be thy food,” then our perspective of why we eat has to change. Everything we eat either helps our health, or hurts it. For that reason alone, I would argue that we should avoid wheat and most grains. I can’t defend it with solid research, but I can defend it with the often dangerous, “It makes sense.”

 

That’s enough for me. Is it for you?

A Healthier Grilled Cheese For The Whole Family

I know what you are thinking. Grilled cheese, healthy? What? I admit it may not be the healthiest choice, but sometimes you want to mix it up and your crave some comfort food. It helps to have a healthier go-to version of the old facorite. Plus, my kids love this. They love it so much that my 7-year old insisted that he film us making it for all of you. Enjoy!

https://www.youtube.com/channel/UCg6pXO7gfB2GapwRjMKEIbQ/videos

Dessert- Who Needs it? Not Me and Not You!

I just had the most incredible family Passover Seder. We travelled to the east coast to see our cousins, and they treated us to a wonderful evening. We always have a fantastic time when we see them, which is not often enough.

 

Their company makes eating flattened cardboard (a.k.a matzah) almost worthwhile.

 

They also know how to feed us. A beautiful salad, matzah ball soup, steamed green beans, butternut squash “rice,” salmon, roasted chicken…my mouth is watering all over again just thinking about it. It was delicious and plentiful.

 

When dinner concluded, we pushed ourselves away from the table nicely fed, likely fuller than we needed to be (these things can happen when we get distracted by great conversation and connecting with our loved ones). If the evening had ended here, we would all have been more than satisfied.

                     

Trust me when I say no one would have gone home hungry.

 

But then it happened.

 

They brought out dessert.

 

We figured this would happen and tried to plan in advance by bringing a beautiful fruit tray that we picked up from a local grocer. Everyone remarked how lovely it was. Then they would sample one or two pieces of fruit and immediately turn their attention to the not one, not two, but three cakes that were beautifully displayed next to it.

 

Why three? Excellent question. I’m not sure as to the answer, but I noticed that most people felt compelled to take a piece of each one.

 

I was immediately struck by the complete lack of necessity for the cakes.

 

Was anyone still hungry or lacking for calories? No way. Dinner was more than enough.

 

Were we lacking in conversation and socializing so we needed an excuse to extend the evening? No way. The kids were getting restless and the adults were starting to yawn as it was getting late in the evening. We had all had a wonderful time, but it was clear the end was drawing near.

 

Our well-meaning hosts provided the array of desserts because that is what people do.

 

That is our unconscious action and belief about what a dinner party should entail.

 

I am sure (or at least I hope) that if we logically think about the need for dessert, we would see that it is almost always unnecessary. When we act in an unconscious manner, however, we simply provide dessert because it is what we do and what we feel our guests expect.

 

It turns out, studies have shown that we make 200 food and beverage decisions every day. 200! When I first heard that my initial reaction was, “No way. It doesn’t feel like that many at all.” 

 

That is true. It doesn’t feel like we make 200 decisions because most of them are unconscious decisions. They are habit, routine, automatic. They are less decisions and more natural reactions.

 

Our health usually suffers from those decisions. On the one hand, we could say it isn’t really our fault. Society inundates us with unhealthy junk food.

 

A prime example was on our flight home from the east coast. It is a minor miracle to get any food on an airplane nowadays. Our flight attendants were happy to announce that they provided free snacks for the flight. They proudly walked down the aisle holding their trays full of packaged cookies, chips, fake cheese and crackers, and the healthiest option….pretzels.

 

It was no surprise that all the kids on the flight immediately wanted one or two of everything. I was struck, however, by how many adults wanted to partake in the junk fest as well.  Was it their fault? There were no other options available. What else could they have done?

 

Plan ahead. My wife is the master at plan ahead food. We had a Tupperware of carrots, almonds, cashews, sweet potato, broccoli and cauliflower. We even had PB&J for the kids.

 

What if you can’t pack ahead? Just say no. Nancy Regan would be proud of you. If you have read my posts on intermittent fasting, you understand the importance of knowing that we are in control of our hunger, not the other way around. Going without snacks on a four-hour flight should not be a major challenge in our lives.

 

The problem once again lies in our unconscious decisions. We don’t actively think about our nutrition and don’t plan ahead to provide healthy choices. Until society does it for us (which seems unlikely on a mass scale in the immediate future), it is up to us as individuals to make the unconscious become conscious.

 

It isn’t always easy to question the automatic decisions. Trust me, I wanted to discuss the dessert issue with our host. I chickened out. She was incredibly gracious and warm to welcome us into her home and provide a wonderful meal. The last thing I wanted to do was insult her or make her feel badly about her decisions.

 

So, I let it go. In a way, I am an enabler for the next time. I admit that it is not always an easy thing to point out to others.

 

But it is an important thing to do. Our health depends on us taking responsibility for what we put in our bodies, what we make available for us and others, and how we make our 200 food and drink decisions.

 

We can start by reframing how we make our own decisions, and then can help others see how they make theirs. One by one, we can make the unconscious become conscious. Then we can give our health the priority it deserves.

 

ACTION ITEM:

At your next dinner party, birthday party, or other social gathering, do not serve dessert. Simply don’t have it. Don’t apologize for not having it. Don’t make a big deal about it. Don’t even mention it. Just go about as usual as if nothing was different. Over the course of the next week, ask those who attended if they noticed anything different or if they felt anything was missing. You may be surprised about what you find!

 

Thanks for reading.

 

Bret Scher, MD FACC

Cardiologist, author, founder of Boundless Health

www.DrBretScher.com

 

858-799-0980Dr Bret Scher