Last week, I discussed the negative effects that grains, particularly gliadin-derived opiates, have on the human brain. This week, I want to discuss yet another ill-effect that they have had on your previously never ending battle with unwanted weight. I say previously, because you can win this battle.
You can conquer those cravings once and for all, but to do so you must understand how to disarm the enemy. Imagine triumphantly enjoying your healthy new lifestyle and wardrobe.
As I have discussed in Wheat Belly Total Health:
Gliadin-derived opiates drive appetite in an “I can never get enough to eat” way. –Tweet this!
The amylopectin A carbohydrate drives blood sugar highs, followed by blood sugar lows that launch a 2-hour cycle of hunger.
But there’s more…
Grains also contain wheat germ agglutinin (WGA), a lectin protein in wheat. The lectin proteins of grains are, by design, nature’s form of bodyguards. These toxins discourage molds, fungi, and insects from eating seeds of plants.
The lectins of rye, barley, and rice are structurally identical to WGA and share all its properties and are also often referred to as “WGA.” The only substantial difference is that rye, barley, and rice express a single form of lectin, while genetically more complex wheat expresses up to three different forms. WGA is indigestible and toxic, resistant to any breakdown in the human body, and unaltered by heat (cooking, baking, frying) or fermentation. WGA wreaks ill effects on everyone, regardless of whether you have celiac disease, gluten sensitivity, or no digestive issues at all.
WGA mimics the effects of insulin on fat cells.
When WGA encounters a fat cell, it acts just as if it were insulin, inhibiting the activation of fat release and blocking weight loss while making the body more reliant on sugar sources for energy.
WGA is also suspected of blocking leptin, the hormone of satiety charged with signaling your brain with a “stop eating” message when your stomach is full after, say, two trips to the all-you-can-eat buffet. In the presence of WGA, this signaling system is blocked, causing you to eat even after you are full, after you have taken in what you require for sustenance, making the chocolate cake, peach pie, and cheesecake at the end of the buffet irresistible— even when common sense, good judgment, and every other body signal tell you that you’ve had enough.
Making matters worse, high blood insulin provoked by amylopectin A causes belly fat to grow, viewed on the surface as a “muffin top” or “love handles” and seen on imaging tests such as CT scans as deep visceral fat encircling the abdominal organs. This belly fat is inflammatory fat that drives insulin levels up even further.
Insulin causes fat storage and prevents mobilization of fat for energy. –Tweet this!
Eat grains, increase appetite, provoke high insulin, grow belly fat, increase inflammation, provoke even higher blood insulin— around and around it goes, a vicious cycle that ensures weight gain. The entire process being initiated by a friendly looking piece of warm sourdough bread, blueberry muffin or bowl of organic oatmeal.
Therefore, I call wheat and its closely related grains not just perfect chronic poisons, but also perfect obesogens: foods that are perfectly crafted to make you fat, especially in the abdomen, what I call a wheat belly.
Yours in grainless health,
Dr. William Davis
A common believe among paleo people is that white rice (in contrast to brown rice) is quite harmless (with respect to lectins, phytate, etc. ) e.g. “[Haemagglutinin-lectin]’s found in the bran, and standard steam cooking inactivates its toxicity.”
I didn’t find any scientific sources to confirm/refute this claim, which runs contrary to what Dr. Davis writes above about rice. Do you know of any?
Richard Nikolay goes further and advocates parboiled white rice as perhaps even beneficial (for resistant starch [& nutrition]):
http://freetheanimal.com/2013/12/parboiled-nutritious-resistant.html
K wrote: «A common believe among paleo people is that white rice (in contrast to brown rice) is quite harmless (with respect to lectins, phytate, etc. ) …»
Yep. Someone is mistaken on this.
re: «…e.g. “[Haemagglutinin-lectin]’s found in the bran, and standard steam cooking inactivates its toxicity.”»
That may be, but the Wheat Belly program doesn’t address Haemagglutinin-lectin. The rice lectin of concern is WGA (wheat germ agglutinin).
re: «I didn’t find any scientific sources to confirm/refute this claim, which runs contrary to what Dr. Davis writes above about rice. Do you know of any?»
Wheat Belly Total Health (WBTH) has a long discussion of non-wheat grains, with multiple cites on the WGA topic, but no cites specifically on its indestructibility, which gets a whole paragraph (page 23). There doesn’t seem to be much dispute on this aspect of WGA. Here’s an interesting discussion.
re: «Richard Nikolay goes further and advocates parboiled white rice as perhaps even beneficial (for resistant starch [& nutrition])»
Does the conjectured prebiotic fiber content, and the nutrient content, outweigh the hazards? As I mentioned in an earlier comment here, WGA is not the only problem with rice. It’s also high glycemic, at high risk for inorganic arsenic contamination, and I might add: subject to the same field/transport/storage treatment hazards as any grain, and has further been the subject of iffy GMO tinkering.
Dr. Davis is constantly on alert for emerging evidence on foods to seek, limit and avoid. Rice went from modest/limited in the original Wheat Belly (2011) to extremely limited in WBTH (2014), to purge/eliminate in 10 Day Detox (2015) and remains so in Slim Guide (2017). This trend suggests that rice is not coming back to the table.
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Helene and bob
Yes, acid-hcl. I had positive reaction from it as i said but same thing as wheat belly, in time my symptoms all came back.
I live in a small town in ontario, canada. I dont have a family dr any longer as there is a shortsge of them. I have found all alternstive drs helpful though. They all got my started on the no grain path but no one can get me over this last issue, whatever it is.
i was told i had candida all thise years ago. It was treated with bentonite, caproil and psyllium. It did make a massive improvement.
What tests should i be asking for if there is dysbiosis or low acid?
I was using natural factors brand magnesium citrate 150mg.
Thanks you both. I feel like i am taking up a lot of your time and energy but this has to end for me.
.
Mel wrote: «I feel like i am taking up a lot of your time…»
That’s not a problem, keeping in mind that we won’t be practicing internet medicine on this. I might add that Dr. Davis’ Cureality site is better suited to exploring cases like this, and supporting on-going self-directed healthcare.
re: «I dont have a family dr any longer as there is a shortsge of them.»
I’m not sure we do either. We got re-assigned when the prior GP retired and now the replacement has resigned (we’re guessing to be a full-time mom). If you can find one, getting checked for gallbladder and digestive function might be worthwhile – basically, run through the checklist that WBTH chapter 9 represents.
It is sometimes the case that correcting diet, although it may clear up many long-standing ailments, reveals some recidivist delinquent at the back of the classroom, in need of special attention. But before we assume that, let’s review some program fundamentals.
Armed as you are with WBTH and WB10DGD, I’m going to presume that the following are covered:
√ grain-free,
√ low net carb,
√ ample safe fats,
√ moderate protein,
√ low/nil gut antagonists,
√ ample hydration.
Details I’m less clear on, or that we haven’t discussed at all, include:
Prebiotic Fiber
Is there an estimate for daily grams of prebiotic (aka, resistant starch, soluble fiber)?
Thyroid Status
Have you had an assessment?
What is your iodine intake?
Ideally, some numbers and reference ranges for fT3, fT4, rT3, TA and arising temperature would be useful, but even a TSH might be suggestive.
Core Supplement: Magnesium
The product you are taking is probably fine, but I’m still unclear on the daily dose. 3 of those a day would be 450 mg of elemental magnesium (right in the middle of what WB suggests). Mg citrate tends to be a bit less well absorbed compared to other forms suggested, but then it’s more likely to have a laxative effect, which might be welcome in the present situation.
Core supplement: Vitamin D
Although important for everyone, this might be a particularly crucial issue for those above about 45°N latitude, due to reduced sun year-round. Doing anything for D?
Core supplement: Omega 3 DHA and EPA
This is fish oil, usually. Doing anything here?
So as I understand your situation, the remaining problem (constipation) is one you’ve had historically, but some years ago prior to WB it did briefly respond to supplemental HCL. The lack of permanent effect may have been due to an adverse diet that still contained the provocative agents. This suggests that a re-trial might be worthwhile.
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Thank you bob for all your time and suggestions. I will look at the cureality site. I’m following everything outlines in the book. I’m going to up the magnesium a little bit and see what happens. I’m going to remove cheese from my diet, even though its the cheese dr davis recommends, that is the only questionable food item I can think of and perhaps try the hcl again.
Thanks again for the help and when, “not if”, when I get this figured out I will post for others bc I’m sure someone else out there is having a struggle too!
Good luck with your family Dr.!!
mel wrote: «I will look at the cureality site.»
Here’s a discussion about Cureality on Wheat Free Forum.
On the specific issue of constipation, don’t forget that Dr. Davis indicates that psyllium can be useful. A family member also reminded me that within net carb limits, prunes can be magical. Generously hydrate.
re: «Good luck with your family Dr.!!»
Actually, I never got around to seeing the one assigned to me when the prior GP retired. The way to get the most out of what passes for healthcare is to not need it. We in the U.S. are apt to be in for more turmoil while what was promising to be even more unaffordable universal healthcare regimentation and rationing gets re-engineered.
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The constipation on this diet is killing me. I was not constipated before I started and the first two or three weeks of starting the program went well and then BANG, over night constipation that started and has been unrelenting for five or so weeks now.
My probiotic is good, my fat with each meal and morning coffee is good, my sugar is down, way down, four squares of Ghirardelli 85% chocolate at the most each day, I have taken myself down to single ingredient veggies, no fruit, organic meat, raw nuts, cooking with butter. My water is approx.. 2liters per day.
I have increased salt and taken 400grams of magnesium citrate per day.
What in the heck am I missing? the constipation is making me feel I cannot keep following this and yet it perplexes me that the first three weeks were the best of my life in the last 10 years. Hair loss stopped, skin better, bloating gone, energy up. I am active, wear a size 4, mot overweight, 125 pounds, lean. My physical showed no issues.
Whaattttttt???????
mel wrote: «The constipation on this diet is killing me.»
Probably not the diet per se. See How to eliminate this uncomfortable, embarrassing problem.
re: «My probiotic is good…»
I’m not seeing prebiotic fiber listed, which needs to be ~20 grams per day, worked up to gradually. What reference material are you using to guide the diet? If it’s not comprehensive on prebiotic fiber, I can link to some resources.
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I’m following wheat belly total health and wheat belly 10 day detox. I gave the shakes with banana and potato alternating a three week try with no improvement whatsoever and to be honest they were so filling they made me lethargic. I also find in my small town finding green bananas difficult. I can’t drive over an hour every other day on a search for them. I switched to klaire labs there biotic complete powder in morning and klaire labs interfase at night. I’m sure I read one has prebiotic but I have been researching and reading for 12 years for help. Nothing. Mentally I’m giving up. If this is life, who wants to live it. Today I ate a homemade soup of blended onion, leek, pacific brand broth (nothing wrong in it) and cauliflower and garlic. Bloated and yucky. I have switched probiotics periodically to no avail. Tired out.
mel wrote: «I gave the shakes with banana and potato alternating a three week try with no improvement whatsoever and to be honest they were so filling they made me lethargic.»
“So filling” and “lethargic” are not complaints I’ve seen before on any of the smoothies (nor is it an experience I’ve personally had, and a smoothie is often my breakfast). I’m suspecting some problem not specifically related to current diet. The lethargy might be due to the smoothie being higher glycemic than you suspect, but I frankly doubt you’ve overlooked anything there.
re: «I also find in my small town finding green bananas difficult.»
Ditto, but the reality is that no grocer wants to put out green bananas (yet). As you’ve likely noticed, the organic section is more likely to have green bananas. What we do, when none are in sight, is to ask a store employee if they have any greens in back (they often do). When we do score a supply, we buy mass quantities, peel ’em, slice ’em, and freeze ’em. What tends to block smoothie production around here is lack of ripe avocados for the recipe we use.
We also keep various dry powder prebiotics on hand for both smoothies and WFMF cereals. Their Virtue prebiotic mix is pretty handy. I’ve been working on a reference article on prebiotic fiber sources, trying to capture the efficacy and economy of each (linked from my username for the purposes of this response).
May I also suggest this WB Blog post:
The pain of prebiotics?
with attention to:
If, after the 4-week course of probiotics, resumption of the prebiotics re-provokes unpleasant symptoms, then it is time to consider a formal evaluation from a functional medicine or integrative health practitioner to identify and treat severe dysbiosis. Solutions can include a FODMAPS program to essentially “starve” bowel microbes, or even a non-absorbable antibiotic to begin with a clean “slate,” wiping out all species, good and bad.
What you are experiencing is not expected and can most likely be resolved.
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Oops. Neglected to link user name. Here’s that sources article:
https://www.cureality.com/forum/topics.aspx?ID=19247
mel wrote: «…and klaire labs interfase at night.»
Another oversight. I meant to ask about that. What prompted the use of that product?
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Well we did ask at the stores for bananas from the back… Didn’t realize I could freeze. my chiropractor recommended the probiotic products. I have been using probiotic for many years, all good companies and products BUT wherever I go the next Dr., homeopathic says the one you are using is pretty good but mine is stronger. Thought I would try his. He also follows wheat belly. Keeps copies in his waiting room.
I’m just over the top perplexed as to why three fine weeks only to recess right back to where I started. I can try the FODMAPS. Ive tried everything else for 12 years. I just have found medical doctors a waste of time. Ive been told when I weighed up to 135 pounds that I was fat and couldn’t admit it, that I’m crazy, that I should just go home. I dont know what to ask a medical dr to do for me bc they dont want to listen or do a damn thing. A year ago I had a dermoid cyst over 10 x 10cm taken off my ovary. I had to make a complete ass of myself in the middle of the er one night bc on a second attempt to look for cures to my issues they told me I was nuts, then they took a look and found that great big thing.
The other thing, 2 years ago I attempted taking the acid pills, bc maybe I don’t have enough stomach acid. It worked great for about a month, felt great, no bloating, lots of energy. THEN then same regression. Do you think that now with the grain and sugar elimination I should try that again? please help me figure this out. I will read your links. I want to come live with you or dr Davis until this can get figured out. My life is ticking away. I’m a miserable wife to spend time with bc I never feel good. Laughing but not laughing.
mel wrote: «Didn’t realize I could freeze.»
And refrigerate – normal banana stewardship rules don’t apply. One thing you can’t do is buy so-called raw banana flour. The sugars are too high. Apparently the drying and/or milling heats it up too much.
re: «…wherever I go the next Dr., homeopathic says the one you are using is pretty good but mine is stronger.»
Well, with a homeopath, I don’t know what that means. They often have their math upside down. They think the more dilute, the more potentiated.
re: «I can try the FODMAPS.»
Have you been assessed for thyroid, digestive function and overgrowths (such as Candida, C.diff, SIBO)?
re: «I just have found medical doctors a waste of time.»
Too often true. I’m not one, in case that’s not clear, so my role is largely limited to providing references and asking questions. It sounds like you need to find a competent practitioner, probably in Functional Medicine, particularly if you need a course of antibiotics pre-FODMAP. Dr. Davis is working of setting up a registry, but until that goes live, here are some doctor-finding tips.
re: «The other thing, 2 years ago I attempted taking the acid pills, bc maybe I don’t have enough stomach acid. It worked great for about a month, felt great, no bloating, lots of energy.»
I expect you have reviewed the information in Wheat Belly Total Health chapter 9, and considered the possibility of hypochlorhydria, and perhaps tried apple cider vinegar?
By the way, on the magnesium citrate mentioned earlier, is that:
400 grams of Mg citrate, or
400 grams of elemental Mg (as a larger amount of total citrate)?
Are you on any medications? Many can mess up intestinal function.
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How will acv work if the acid pills didnt?
Hélène wrote: «How will acv work if the acid pills didnt?»
Well, we don’t know what the acid pills were (I suspect they weren’t the Klaire Interfase, because that’s enzymes, not acid).
Also, 2 years ago, mel would not have been doing Wheat Belly. If an acid supplement is worth a try, “apple cider vinegar or one or more
500 mg tablets of betaine hydrochloride” is what WBTH suggests.
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Yeah, i read acid pills and assumed HCl betaine. She prob took proton inhibitors. I took HCl betaine and got up to 6 caps (1 time took 10 just to experiment) still didnt hurt my stomach so backed down to four per meal cuz it appeared my stomach wasnt following that “to pain” rule. Took em for a few weeks and bah! No difference. But i never had stomach pain just trying anything that mite help my myriad of complexies also.
Dr. Davis, How do you keep blood sugar stable? I have been on the 10 day detox and seam to have blood sugar issues. Can you advise me ?
Barbara pfleeger wrote: «How do you keep blood sugar stable»
For people not taking BG medications, not undiagnosed diabetics, and who don’t have more obscure conditions like insulinoma, the Wheat Belly net carb targets accomplish stability.
Blood sugar (BG: blood glucose, as monitored) is driven primarily by available carbohydrates in the diet, particularly glucose polymers that are easily digested, like the amylopectin A of grains. Keep the net carb intake low and steady, and the BG tends toward low and steady.
re: «I have been on the 10 day detox and seam to have blood sugar issues.»
High? Low? Symptoms? Are you taking any medications (whether diabetic or not)?
If you are a diabetic, be sure to see pages 44 and 45 in the 10-Day Book (Important: If You Start with Diabetes…)
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Thanks Bob,
Just like a little on scrambled eggs or a burger now and then.
Was just skimming through my recently acquired copy of wheat belly
slim guide. Was surprised to see Dr Davis recommended Trader Joes
brand of organic ketchup. With its containing organic cane sugar I
thought even organic sugar is still sugar. Any thoughts on this?
Greg wrote: «…Trader Joes brand of organic ketchup.»
I suspect it’s a matter of dose, which, at the label serving size, adds only 2 or 3 grams net carb to whatever you’re putting it on. This is not too different from the suggested brands/portions of dark chocolate – it’s real sugar, but not enough to matter if meal/interval net carb targets are maintained.
Keeping in mind that it’s not possible for any kind of ketchup to be zero net carb (due to natural sugars in tomato), if you want a sugar-free product, I might suggest what my family uses, which is Nature’s Hollow, a xylitol-sweetened product.
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There are lectins in many foods, not just grains.
” I think my kids get hungrier after (wholegrain) toast than (steelcut) oats too.”
I thought I was the only one when I asked other people about that. They reported they were hungry soon after eating oats. I’ve found the opposite; I was full for hours after eating oats. The unique oat fiber seems to cut hunger well compared to other foods for some people. I was lean at the time and many bodybuilders swear by it. Definitely blows the carbs-making-you-fat theory out of the water. I guess it just depends what their blood sugar is doing throughout the day that might determine how full they will feel.
DM wrote: «The unique oat fiber seems to cut hunger well compared to other foods for some people.»
Vs. wheat, it’s more likely that oats lack the exorphins. Are oats less of a hazard than wheat? Sure, but not enough to cause me to deliberately eat them.
re: «I guess it just depends what their blood sugar is doing throughout the day that might determine how full they will feel.»
This has arisen here previously.
re: «Definitely blows the carbs-making-you-fat theory out of the water.»
Anecdotal cases won’t do that broadly, because individual carb responses have to be accounted for. And getting fat isn’t the only concern. One can get CVD, T2D and Alzheimer’s without being fat.
Considerations for oats include:
⊗ 56% net carb as glucose polysaccharides
⊗ high (70%) risk of Ochratoxin A contamination
⊗ material risk of gluten cross-contamination
⊗ various pesticide uptakes (even if Organic)
⊗ various responses to the avenin protein
⊗ phytates
⊕ 11% fiber (2-9% beneficial prebiotic beta-glucans)
⊕ apparently no lectins (despite internet assertions to the contrary)
There are safer ways to get the fiber. Oats are discussed on pages 35 and 36 of WBTH.
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Theyre hungry quickly with the oats because they load them with sugar. The toast they put butter on, most dont do jam often. We eat savory oatmeal, steelcut, with dulse flakes, alot of eggs in and whole milk on it. Some ppl eat sugared oats only also, as their whole brkfst. Toast they usually have with eggs. Or smearvwith pb or even cream cheese which would help hunger. Oats usually instant or quick oats, topped with skim milk and sugar…carb fest instead of brkfst.
Bob,
Are there Lectins in other non-grain plants that are there for the same reasons and to protect them in the same way?
Thanks,
CA
Culinary Adventurere wrote: «Are there Lectins in other non-grain plants that are there for the same reasons and to protect them in the same way?»
Many plants have lectins, and some of them are even nastier than WGA, such as the ricin in castor beans and phytohemagglutinin in red kidney beans. Some of these can be reduced by specific food preparation (soaking, cooking, sprouting). Some may be inherently less harmful (that might include peanut agglutinin, or not).
Legume lectins require some attention, which may be part of why they are limited or otherwise deprecated in Wheat Belly. While poking around on this, I just learned of soybean agglutinin, which is yet another potential charge on the [unfermented] soy rap sheet.
Looking at general references on lectins, such as Wiki, it doesn’t appear that there is complete agreement on their natural function (protectant, repellant, developmental catalyst, etc.) As I’ve often said, very little of what humans consider “food” actually wants to be eaten by us, and these tasty life forms have various ways of expressing their opinion on the matter. It serves us to understand any hazards before serving.
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‘WGA is indigestible and toxic, resistant to any breakdown in the human body, and unaltered by heat (cooking, baking, frying) or fermentation’
For a substance resistant to any breakdown, how does it still affect us at a cellular level? Would it not just pass through our systems like fiber (fibre).
Ray wrote: «For a substance resistant to any breakdown, how does it [WGA]still affect us at a cellular level? Would it not just pass through our systems like fiber (fibre).»
WGA is not inert. The Index of Wheat Belly Total Health references discussions of effects on 13 pages, which I won’t attempt to quote here.
WGA is interesting stuff. It crosses the gut tight junctions even without leaky gut. It also crosses the BBB (blood-brain barrier). Due to this property, it’s been studied as a transport vehicle for medications. Unfortunately, there is no lower threshold of harmless. WGA is toxic at micromolar and nanomolar concentrations. My impression is that is has a basically linear dose-response, and that the only safe titer is zero.
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Thanks Bob. I also found this which helped my understanding. Comes from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
4.2. WGA Binds to Cell Surface Glycoconjugates
WGA binds to N-glycolylneuraminic acid (Neu5Ac), the sialic acid predominantly found in humans [44], allowing it to adhere to cell surfaces like the epithelial layer of the gut. The surface of many prokaryotic and eukaryotic cells are covered with a dense coating of glycoconjugates, also named glycocalyx. Sialic acids are a wide family of nine-carbon sugars that are typically found at the terminal positions of many surface-exposed glycoconjugates and function for self recognition in the vertebrate immune system, but they can also be used as a binding target for pathogenic extrinsic receptors and molecular toxins [45,46,47]. WGA binding to Neu5Ac of the glycocalyx of human cells (and pathogens expressing Neu5Ac) allows for cell entry and could disturb immune tolerance by evoking a pro-inflammatory immune response (discussed below).
So corn and oats or buckwheat do not have this very similar lectin that wheat does? When I am eating grains, I do notice a difference btwn eating a bowl of (brown) rice and eating a bowl of kasha. I think my kids get hungrier after (wholegrain) toast than (steelcut) oats too.
Just wondering about this effect.
Hélène wrote: «So corn and oats or buckwheat do not have this very similar lectin that wheat does?»
They may not have WGA, but they have problems, big problems:
• sky-high glycemic, due to the rapidly metabolized amylopectin A
This alone would cause them to be considered “limited” (as quinoa is), but they don’t even make that grade…
• adverse proteins:
avenin (oats), zein (corn), secalin (rye), hordein (barley) and kafirin (milo/grain sorghum) are analogs of wheat gliadin, and may be expected to have similar health effects, perhaps slightly reduced compared to wheat. Oats are commonly cross-contaminated with wheat, so some actual wheat gluten proteins can easily be present.
• treatments
Even if you restrict your purchases to non-GMO organics, fungicides are highly likely, and it’s not clear that even the organic-approved agents are necessarily gut-friendly.
• natural contaminants
Check into the prevalence of Ochratoxin A. It’s not clear just what the grain industry might be able to do about this other than even more fungicides.
re: «When I am eating grains, I do notice a difference btwn eating a bowl of (brown) rice and eating a bowl of kasha.»
Rice, in addition to being high gly, does contain the lectin WGA, and depending on the source field, may have a disturbingly high level of inorganic arsenic uptake (and being Organic certified is of no help on either of these).
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The Quest Bars are from the past 6 mos. Choc. Chunk, Cinnamon Bun, and Coconut Cashew. Also I don’t have a USB stick. But thanks for your’re help Bob.
Patti wrote: «The Quest Bars are from the past 6 mos. Choc. Chunk, Cinnamon Bun, and Coconut Cashew.»
Replied to under the previous discussion.
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I’m curious, I didn’t see the post referring to Quest Bars. I’ve been eating them for a number of years but have recently wondered if they are the cause of my stalled weight loss efforts. For the most part, I’ve been grain free for several years although not without several relapses. It has been a struggle but am dedicated to finding out the real cause of my problems. I’m soon to have my Thyroid checked the right way as opposed to the traditional, outdated way most doctors treat Thyroid conditions. However, I’m always looking for ways to evaluate my diet but have suspected the Quest Bars to the stoking of my never ending appetite. Whatever you can tell me would be great. Thank you.
Kevin Reem wrote: «…I didn’t see the post referring to Quest Bars.»
It was in the comments under a previous article, and would be easily overlooked unless you are subscribed to the site’s RSS feed for comments.
re: «I’ve been eating them for a number of years but have recently wondered if they are the cause of my stalled weight loss efforts.»
I used to maintain a separate article on these bars, which I’ve mostly abandoned since Quest reformulated. My preface to the preserved copy of it has some speculation on issues, several of which bear on weight loss stall. Follow the link in a reply above.
re: «It has been a struggle but am dedicated to finding out the real cause of my problems.»
There are multiple possible common confounders. Start with:
I lost the wheat, but didn’t lose the weight
and the three articles linked from it on thyroid, microbiome, and medications.
re: «I’m soon to have my Thyroid checked the right way as opposed to the traditional, outdated way most doctors treat Thyroid conditions.»
Yep. That’s #4 on the list of usual suspects.
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HI Bob. I’m sorry, I use the Kirkland Brand Protein Bars but wanted to say I suspect they are made by Quest as they taste, look and feel the same. I could be wrong. Below are the list of ingredients. Do you see anything in them that could be stalling my weight loss? Of course, I’d prefer grass fed whey and organic, but I think the culprit in these bars might be the Tapioca starch. What say you?
Nutrition Facts Servo Size 1 bar (60g), Calories 190, Fat Ca160, To~1 Fat 7g (11% DV), Sat. Fat
2.5g (13% DV), Trans Fat Og, Cholest. 5mg(2% DV), Sodium 170mg (7% DV), Total Garb. 23g (8% DV),
Fiber 15g (60% DV), Sugars 19, Erythritol4g, Protein 21g, Vitamin A (0% DV), Vitamin C (0% DV), calcium
(10% DV), Iron (15% DV), Phosphorus (20% DV), Magnesium (10% DV). Percent Daily Values (DV) are
based on a 2,000 caiorie diet.
KIRKLAND
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INGREDIENTS: PROTEIN BLEND (WHEY PROlEN ISOLATE AND MILK PROTEIN ISOLATE), DIETARY FIBER FROM TAPIOCA STARCH, CASHEWS, UNSWEETENED
CHOCOLATE, ERYTHRITOL~ COCOA POWDER (PROCESSED WITH ALKALI), NATURAL FLAVOR, WATER, cocos BUTTER, SEA SALT, SUNFLOWER LECITHIN,
STEVlOL GLYCOSIDES (STEVIA).
CONTAINS: MILK, CASHEWS
DISTRIBUTED BY: COSTCO WHOLESALE CORPORATION, P.O. BOX 34535, SEATTLE, WA 98124-1535 USA • 1-800-774-2678 • http://WWW.COSTCO.COM
Allergen Information: Processed on equipment that also packages products
that may contain peanuts, other tree nuts, soy, and eggs.
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Kevin Reems wrote: «…I use the Kirkland Brand Protein Bars…»
I’ll have a look.
re: «…I suspect they are made by Quest …»
I suspect not, but let’s consider them on their own merits.
My top suspect is the insulinotropic effect of the whey protein; #3 on the list from the article linked earlier.
re: Sugars 19
Is that a transcription error? NF panel and Ingredients info on this warehouse brand isn’t easy to find, but most 2nd-hand sources say the sugar declaration is 1 gram. If I’m correct, the net carbs are about 7 grams per bar, probably all from the tapioca, which isn’t terribly high, and wouldn’t be the suspect in weight loss stall unless you’re eating more than one of these a day.
I wouldn’t eat these myself, due to the lecithin (an emulsifier and gut flora antagonist). Dysbiosis is #9 on the list, but odds are your diet and personal environment present microbiome provocations much more severe than one Kirkland Signature bar.
A trial elimination of these bars should settle the matter. If you must have bars in your like the Sisson Primal Kitchen bars are much more benign, if still not high enough in fat to be a proper meal replacement.
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(This is in response to a reader comment today on an orphan article that appears to have been the result of a malformed email sent back in November. I’m quoting the entire comment, as most readers won’t otherwise be able to find it.)
April wrote there: «I have been doing the wheat belly way of eating for almost three months…»
As you later mention, you are doing this based on the original 2011 book. That might be significant because the concept of net carbs, and specific per meal/interval nets carbs weren’t prominent in that book.
re: «and I still can’t seem to get my blood sugars in a normal range. I have been struggling with diabetes for 12 years now and I currently take two types of Insulin.»
What type of diabetes is this (1 or 2)?
re: «I thought by now my sugar readings would be under control but they are not, my fasting is normally 160 to over 200 and that is with an injection of insulin before bedtime, and throughout the day if I don’t give my self the fast acting insulin before I eat( even though I haven’t had any wheat, grain, high carbs, or sugar) it will be way above normal range.»
Have you any estimate for what your net carbohydrate intake is per day?
Net carb = total_carb minus fiber_carb
re: «I had my A1C checked in Oct and it was 11, but at that time my sugar levels where very high and that is before I started doing wheat belly woe. I also haven’t lost any weight, I’ve actually gained weight, I have lost inches, but it feels like the inches are coming back.»
A separate issue that the original book did not cover is gut flora. It is likely to be helpful here.
re: «I’m kinda at a loss, I’m not sure what else I should be doing, besides taking the supplements and exercise. I’m not going to give up because I know things would be totally out of control with my levels. I read your first book and I have the Detox book, I haven’t started the detox yet only because I had been eating wheat/grain free for this long. Do you think doing the detox might help get my sugars under control or is it going to just take a while longer for them to come down to a normal range.»
The 10 Day Detox program is the current Wheat Belly program, just in an easy-to-follow step-by-step form. There is no harm in relying on it immediately.
re: «I guess I’m not understanding why it’s taking so long for this to reverse, if it will even reverse? any information would be greatly appreciated and helpful. I’m kinda on my own with all of this, there isn’t a lot people who understand what it’s like to struggle with this even the Doctors I’ve seen for it, just tell you to keep taking your medicine and increase your dose to help keep your sugars under control.»
My initial thought is: where is the blood glucose coming from? Unless there’s some rare form of gluconeogenesis at work, the more usual answer is that the diet, although grain-free and added-sugar-free, contains more available carbohydrate than supposed.
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If these grain peptides really do act as opiates, I wonder if drug addicts (heroin, cocaine,etc) would find it much easier to quit their drug addiction if they stopped eating grains. I’m sure it would help, coupled with keeping an even blood sugar as well.
I’m convinced that all substance dependency and addiction is driven by addiction to carb sugars and carb proteins.
I have a brother and sister who are AA and NA attendees and they comment that many turn to tons of sugar in their coffee and donuts at the meetings as they crave them very much.
Sugar, the socially acceptable drug. And drug of choice for the great majority of Americans.
Take my opioids, take my cigarettes even, but dont you touch my frosted flakes or soda pop!
Judy Hardin wrote: «…AA and NA attendees and they comment that many turn to tons of sugar in their coffee and donuts…»
And tobacco. My late mother was active in AA for over 40 years, and made the same observation quite early on – trading one addiction for another.
I suspect many members have figured this out for tobacco, sugar and caffeine. Of these, the caffeine is not necessarily a problem.
I suspect few there have figured out the donut (grains), or wheat in particular.
Conventional donuts are little horror shows. Even the plain ones often contain almost nothing suitable for routine human consumption, mainly:
☠ grain flour
☠ sugar
☠ oil high in Omega 6 linoleic acid
then fried in more ω6LA, usually oxidized if not rancid.
It’s easy to make a perfectly healthy donut, but none are routinely available commercially yet.
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Hi Dr. Davis,
Yes! “You can conquer those cravings once and for all, but to do so you must understand how to disarm the enemy.” Thanks for this post.
Pretty dedicated here today (MLK Jr.’s birthday) and so I say:
Keep your head and hearts connected everyone and share all the love you have with every one of your neighbors on this amazing planet. Share your love of a grain free diet too and help each other attain restored and renewed health. We all need to feel clear and healthy in order to disarm the enemy we face . Be well, be strong, and make a stand for what we all need… good health, healthy relationships and a healthy sustainable planet so we can grow and harvest healthy food! For all our lives!
Get out there and show love!
Best,
CA
Many of products use almond flour and cassava floor Is cassava flower allowed?
Randi wrote: «Many of products use almond flour and cassava floor»
Many of what products?
It is indeed all too common in commercial gluten-free products. It is not used in Wheat Belly recipes.
re: «Is cassava flower allowed?»
For all practical purposes, no. It’s a blood sugar provocation issue. As an ingredient in a recipe, so little of it would be allowed in the final portion size that you might as well replace it all with whatever you replaced most of it with, such as almond flour.
Cassava flour (aka Brazilian arrowroot, manioc, tapioca) is 36% net carbs, so it’s a matter of how much ends up in a portion size of whatever you make that includes it. The carbs, by the way, are amylopectin (70%) and amylose (20%), both glucose polymers, plus a small amount of actual sugar. Most, if not all of it ends up as blood glucose, and what doesn’t may encourage adverse gut bacteria.
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