William Davis's Blog: Dr. Davis Infinite Health Blog, page 112

Dietary Guidelines for Americans: You’re fat and diabetic and it’s your own fault

(Pictured above is a sample breakfast consistent with the new Dietary Guidelines. Just check a fingerstick blood sugar 30 to 60-minutes after consuming and you will witness just how awful this advice is.)

The 2015-2020 Dietary Guidelines for Americans have just been released by the U.S. Department of Health and Human Services (HHS) and the US Department of Agriculture (USDA), both charged by Congress to deliver dietary advice to Americans. You can view the Executive Summary here.

Their comments begin with this statement:

“. . . rates of chronic diseases—-many of which are related to poor quality diet and physical inactivity—-have increased. About half of all American adults have one or more preventable, diet-related chronic diseases, including cardiovascular disease, type 2 diabetes, and overweight and obesity.”

In other words, they open with the suggested implication that, no matter how hard the HHS and USDA try to give people sound diet advice, Americans too often give into poor diet and sloth—in other words, the epidemics of obesity and overweight, type 2 diabetes, pre-diabetes, and cardiovascular disease are the public’s own fault. They thereby make it clear that it’s not the fault of HHS and USDA, but yours.

The guidelines do indeed make some important changes. Among them:

—There is no need to limit dietary cholesterol. Hallelujah: they finally concede that the science never showed a need to limit dietary cholesterol in the first place. (What about all those “Low in cholesterol!” products on store shelves?)

—There is no need to limit total fat. This is huge and so wildly overdue, as the world of low-fat is a big part of the equation that toppled the health of the country. Now they quietly retract this ridiculous advice, never grounded in science in the first place, a result more of personal agendas and politics than any clinical trial. Even though the Dietary Guidelines time after time reiterated the cut-your-fat advice, there was no apology offered for such destructive advice.

—Consume less than 10 percent of calories per day from added sugars. About damned time. While those of us on the Wheat Belly lifestyle would find this an excessive quantity of sugar (around 12.5 teaspoons of sugar per day), it is a huge leap down from the “everything in moderation” previous approach. And they included this limitation despite intense lobbying against it from the sugar, processed food, and soft drink industry.

Yes, some progress. Unfortunately, conventional dietary thinking still reigns supreme with continued urgings to:

—Include plenty of grains, at least half of which are whole grains while not acknowledging, of course, that grains, processed or whole, raise blood sugar to sky-high levels, block nutrient absorption (esp. iron, zinc, magnesium, calcium), initiate autoimmune diseases, underlie an explosion in allergy, and have other severe health consequences.

—Consume less than 10 percent of calories per day from saturated fats even though, as with total fat, the data fingering saturated fat as a cause for cardiovascular disease are equally flawed, misinterpreted, or misrepresented.

—Include fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages. There is just no way to account for this bit of idiocy. Let’s ignore all the issues with dairy, in other words, such as high hormone content (e.g., estrogens), bovine growth hormone residues, the insulinotrophic effect of whey, the immunogenic effect of casein beta A1 in North America, and, of course, lactose. Let’s just focus on the most benign, healthy component of dairy, i.e., the fat, and urge Americans to cut the fat and get more of the other components. Incredible.

It is impossible to reconcile their arguments: more and more people are adhering to their dietary and exercise guidelines, yet more and more Americans are gaining weight and becoming diabetic:

 

Adherence of the U.S. Population Ages 2 Years and Older to the 2010 Dietary Guidelines, as Measured by Average Total Healthy Eating Index-2010 (HEI-2010) Scores

 

Percentage of Adults Meeting the Physical Activity Guidelines (Aerobic and Muscle-Strengthening Recommendations)

 

You see, the logic behind the Dietary Guidelines are quite clear. You are fat and diabetic because, unlike the elite healthy-eating athletes who were our parents and grandparents, you are just too darned gluttonous and slothful. If you would just adhere more closely to the guidelines, everything would be fine!

Alright, I got my dose of sarcasm in for the day. But it is hard to swallow just how ridiculous the Guidelines were, now just incrementally better. Remember: as we often have to say in the wheat- and grain-free lifestyle, less bad should never be regarded as not good.

All in all, there are some important steps taken towards something more closely resembling a healthy diet. But don’t any of you follow such outdated, compromised, largely misinterpreted, industry-friendly (outside of sugar restrictions) advice, despite what the conventionally-minded doctors and dietitians say on morning/evening news, the obedient sheep who haven’t had an independent dietary thought in 30 years. After all, these are the same people who embraced the ridiculous USDA food pyramid and food plate for many years, wondering why their patients were gaining weight, developing type 2 diabetes, acquiring one or more autoimmune diseases, and were generally deteriorating in health. It must be the fault of their patients–yeah, that’s the ticket.

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Liberate Your Inner Cow: Life Ungrained

Here’s an excerpt from chapter 1 of Wheat Belly Total Health, the Wheat Belly book that lays out much of the rationale and science behind why so many facets of health, so many abnormal health conditions, reverse with wheat and grain elimination. Short version: humans are simply not equipped to consume any component of grasses, including the seeds (“grains”).

(Only the text is excerpted; I added the photos and illustrations for the blog.)

 

 


“Goldfish do not eat sausages.”

                             Monty Python

 

 

Since you are reading this book, I take it that you are a member of the species Homo sapiens. You are likely not a giraffe, toad, or woodpecker. Nor are you a ruminant, those taciturn creatures that graze on grass.

Ruminants, such as goats and cows, or their ancient wild counterparts, ibex and aurochs, enjoy evolutionary adaptations that allow them to consume grasses. They have continuously growing teeth to compensate for wear generated by coarse sand-like phytoliths in grass blades; produce in excess of 100 quarts of saliva per day; have four compartment stomachs that host unique microorganisms to digest grass components, including a compartment that grinds, then regurgitates, its contents up as a cud to re-chew; and a long, spiral colon, also host to microorganisms that further digest grassy remains. In other words, ruminants have a gastrointestinal system uniquely specialized to consume grasses.

You don’t look, smell, or act like a ruminant. Then why would you eat like one?

Those of you who have already forgone wheat do not, of course. But if you remain of the “healthy whole grain” consuming persuasion, you have fallen victim to believing that grasses should be your primary source of calories. Just as Kentucky bluegrass and ryegrass in your backyard are grasses from the biological family Poaceae, so is wheat, as are rye, barley, corn, rice, bulgur, sorghum, triticale, millet, teff, and oats—all grasses from the family Poaceae. You grow teeth twice in your life, then stop, having to make do for a lifetime with a pre-pubertal set that erupted around age 10; produce a meager quart of saliva per day; have three fewer stomach compartments unpopulated by foreign organisms and without grinding action; you don’t chew a cud; and you have a relatively uninteresting linear, non-spiral colon, adaptations that allow you to be omnivorous—but not to consume grasses.

 

An auroch from the cave paints of Lascaux

 

Early members of the Homo species found nourishment in scavenging, then hunting, animals such as gazelle, turtles, birds, and fish; consuming edible parts of plants; fruit and roots; mushrooms; nuts and seeds—foods that hungry humans instinctively regarded as food. About 10,000 years ago, during a period of increasing temperature and dryness in the Fertile Crescent, humans observed the ibex and aurochs grazing on einkorn wheat, the ancient predecessor of modern wheat. Our hungry, omnivorous ancestors asked, “Can we eat that, too?” They did and surely got sick: vomiting, cramps, diarrhea, or at least simply passing wheat plants out undigested, since humans lack the ruminant digestive apparatus. Grass plants in their intact form are unquestionably unappetizing. We somehow figured out that the only edible part of the einkorn plant for humans was the seed—not the roots, not the stem, not the leaves, not the entire seed head—just the seed, once the outer husk was removed and the seeds chewed or crushed with rocks, then heated in crude pottery over fire. Only then could we consume the seeds of this grass as porridge, a practice that served us well in times of desperation when ibex meat, bird eggs, and figs were in short supply.

Similar grass consuming adventures occurred in the Americas with teosinte and maize, the ancestors of modern corn; rice from the swamps of Asia; sorghum and millet in sub-Saharan Africa, all requiring similar manipulations to allow them to be consumed by humans, reducing the edible part to the seed. Some grasses, such as sorghum, required further manipulations to be safe, given its content of poisons such as hydrocyanic acid (cyanide) that results in sudden death when the plant is consumed before maturity.

 

Teosinte, the ancestor of maize (corn)

 

What happened to those first humans, hungry and desperate, who figured out how to make this one component of grasses—-the seed-—edible? Incredibly, anthropologists have known this for years. The first humans to consume the grassy food of the ibex and aurochs experienced explosive tooth decay, shrinkage of the maxillary bone and mandible resulting in tooth crowding, iron deficiency and scurvy, along with reduction of bone diameter and length resulting in as much as a loss of five inches in height for males, three inches in females (Roberts 2005; Cohen 2007; Cordain 1999).

The deterioration of dental health is especially interesting, as dental decay was uncommon prior to the consumption of the seeds of grasses, affecting less than 1% of all teeth recovered, despite the lack of toothbrushes, toothpaste, fluoridated water, dental floss, and dentists. Without any notion of dental hygiene aside from a twig to pick the fibers of wild boar from between the teeth, dental decay was simply not a problem that beset many members of our species prior to the consumption of grains. The notion of toothless savages is all wrong; they enjoyed sturdy, intact teeth for their entire lives. Only when humans began to resort to the seeds of grasses for calories did mouths of rotten and crooked teeth appear in children and adults, decay evident in 16-49% of all teeth recovered, along with evidence of tooth loss and abscess, making tooth decay as commonplace as bad hair among humans of the agricultural Neolithic age (Cohen 2007).

 

A skull from around 100,000 years before present. Note the full mouth of intact teeth in this adult.

 

In short, consuming the seeds of grasses that began 10,000 years ago may have allowed us to survive another day, week, or month during times when foods we instinctively consumed over the preceding 2.5 million years fell into short supply. But this expedient represents a dietary pattern that comprises only 0.4%—less than one-half of 1%— of our time on earth. This change in dietary fortunes was accompanied by a substantial health price. From the standpoint of oral health, humans remained in the Dental Dark Ages from their first taste of porridge all the way up until recent times. History is rich with descriptions of toothaches, oral abscesses, stumbling and painful efforts to extract tainted teeth. Remember George Washington and his mouthful of wooden false teeth? It wasn’t until the twentieth century that modern dental hygiene was born and we finally managed to keep most of our teeth through adulthood.

Fast forward to the 21st century: Modern wheat now comprises 20% of all calories consumed by humans; the seeds of wheat, corn, and rice combined comprise 50% (World Health Organization). Yes, the seeds of grasses provide half of all human calories. We have become a grass seed-consuming species, a development enthusiastically applauded by agencies such as the USDA who advise us that increasing our consumption to 60% of calories or higher is a laudable dietary goal. It’s also a situation celebrated by all those people who trade grain on an international scale, since the seeds of grasses have the advantages of prolonged shelf life (months to years) that allow transoceanic shipment, ease of storage and extended shelf lives without refrigeration, and worldwide demand, all the traits desirable in a commoditized version of food, allowing such financial manipulations as buying and selling futures, hedges, and complex derivative instruments, the tools of mega-commerce. (Can’t do that with blueberries or Atlantic salmon.)

Examine the anatomy of a member of the species Homo sapiens and you cannot escape the conclusion that you are not a ruminant, have none of the adaptive digestive traits of such creatures, and can only consume the seeds of grasses—-the food of desperation—-by accepting compromises in health. But the seeds of grasses can be used to feed the masses cheaply, quickly, and on a massive scale, all while generating lots of profits for those who control the flow of these commoditized foods.

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Jenny reverses fatty liver, skin rashes, joint pain . . . and loses 65 pounds

Jenny shared her photos and experience living the Wheat Belly lifestyle. Although she did not start specifically on the Wheat Belly pathway, the extravagant improvement in health made her wonder what exactly allowed all of her health conditions, not just weight, to disappear.

“Just wanted to share a picture of me as a ‘before’ and ‘during,’ because I’m still not done! I began my journey on January 12, 2015. I began as an Atkins dieter purely to lose weight. I did that, but 2 weeks into it I noticed such major changes in my body and mind that I knew there was something bigger.

“Prior to losing weight, I had extremely high liver enzymes. I had the classic lupus butterfly rash on my cheeks. My face and neck were constantly itching. I had constant gas and other bowel symptoms which, honestly, I didn’t realize I had until they were gone 2 weeks into cutting carbs and wheat/grains. I had keratosis pilaris my whole life on the back of my arms. They disappeared.

“One month into being wheat- and grain-free, I had my liver levels checked—back to normal. 3 months later, my cholesterol began to drop and is now well within a normal level. My doctor wanted to categorize my achy wrists and elbows with all of my other random symptoms going on as an autoimmune disease. My hands, wrists and elbows have no pain now. I had no idea how horrible I felt until I felt good.

“I’ve lost 65 lbs in 11 months!”

You can see the typical changes in Jenny’s face: the dramatic reduction of facial edema/inflammation, bigger eyes. The facial changes, of course, are simply the outwardly visible changes that accompany disappearing inflammation that had previously accounted for her lupus, skin rashes, joint pains, and gastrointestinal distress. And, impressively, she reversed her fatty liver (non-alcoholic fatty liver disease) with this lifestyle. And you can appreciate that she accomplished these rather astounding health improvements DESPITE her doctor, bumbling and stumbling around but never understanding any of it, likely trying to resign Jenny to a life of prednisone, anti-inflammatory drugs, and eventually costly and toxic intravenous drugs to subdue autoimmune inflammation.

The Atkins diet and the Wheat Belly lifestyle do indeed overlap in a number of important ways. Both restrict carbs, though Dr. Atkins did not specifically finger wheat and grains as the biggest culprit, as he worked in the 1970s and 1980s before much of the science behind the Wheat Belly lifestyle became available. After the initial Atkins “induction phase,” whole grains are added back towards the more advanced phases of this diet—a huge mistake, often reflected in the rapid weight re-gain when people did this, not to mention the return of numerous health problems. There are a number of other issues that Dr. Atkins had no way of knowing about, writing over 40 years ago, such as the importance of bowel flora, vitamin D, iodine, the immunogenic potential of the casein beta A1 protein (which is why we limit most dairy), exposure to herbicides and other industrial compounds, the explosion of thyroid disease including issues specific to the T3 thyroid hormone, and others.

The Atkins diet was revolutionary for its age, but its time has past. It is time to shed the light of newer findings on food and eating, and that is what Wheat Belly works to do.

Another of Jenny’s before and afters:

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This is what reversal of facial inflammation looks like

Michelle shared her photos of her 7-month Wheat Belly journey reflecting the loss of 52 pounds and oodles of inflammation.

“I just want to say how thankful I am for Wheat Belly!

“I’ve struggled with my weight all my life. In June, I decided to give Wheat Belly a try, and I’ve never looked back. The first couple of weeks were hard, but now I find it so easy. The amazing thing to me is that my sweet cravings are gone.

“I’ve lost 52 pounds so far and plan to keep going. Thanks so much!”

Look at the change in Michelle’s face: thinner, yes, but look around the eyes and the size of the eyes themselves—less edema, larger eyes. These are the signature facial changes we see in people following the Wheat Belly lifestyle who reject the inflammation and water retention of wheat and grains.

This, of course, happens as a body-wide process. Besides the wonderful facial changes, Michelle has also likely experienced relief from edema in the ankles and calves, reversal of joint inflammation, reversal of brain inflammation (that leads over time to dementia), and reversal of gastrointestinal inflammation/irritation. And she’s no longer a victim of the cravings for sweets that we call a “wheat tooth” because it is caused by exposure to the opiates that develop with partial digestion of the gliadin protein of wheat and related (“prolamin”) proteins of other grains, now banished from her diet.

Many physicians advise high-dose Crestor, a statin drug, for inflammation’s contribution to cardiovascular risk, or non=steroidal anti-inflammatory drugs for joint inflammation, or any number of other drugs, many quite toxic, all to “treat” the consequences of eating wheat and grains, the most inflammatory components of the modern diet. But YOU have the real solution to body inflammation right in your own hands.

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Announcing the first Wheat Belly Detox Challenge of 2016!

We will be starting our next Wheat Belly 10-Day Grain Detox challenge on Wednesday, January 6th, our first for 2016.

If you have not already jumped on the Wheat Belly bandwagon to take back control over weight and health, if you are uncertain how to engage in this lifestyle, or if you went off-program and want the fastest, most effective, way to get back on board, this is how you do it!

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Gwendolyn: From Hopeless to Awesome

Gwendolyn shared her photos and story of her complete turnaround in health, weight, and life on the Wheat Belly lifestyle:

“I am so amazed at how 6 months has changed my life.

“For over 5 years I didn’t care weather or not I was alive or dead. I was existing. I was on so many medications to wake up, to go to sleep, to feel better, to stop hurting. The doctors were not really helpful. Going from one to another, getting more medication.

“At the end of May I went to stay with my sister in Georgia. She was already on the Wheat Belly way-of-eating. She was allergic to wheat. She was telling me about the program. I thought sure that will make a difference. I finally tried for real the end of June. I haven’t looked back since.

Health-wise, I am so much better than I have been in over 5 years or longer, off of over 20 medications. I have lost almost 70 pounds and would like to lose another 40 or so more. I have started to walk and work out with weights very slowly.

“My outlook on life is awesome. All of this to say thank you to my sister Glenda for loving me and not giving up on me. To my niece, Amanda, who is now on the lifestyle. They are both cheering me on and encouraging me. This had made a great change in my life and my health.

“To the Wheat Belly support group: Thank you for your help and support. Answering questions, having encouraging words. It has made a difference in my life.”

I cannot repeat this too often: While you can, like Gwendolyn, lose substantial amounts of weight by living the Wheat Belly lifestyle, the far more interesting aspect of living this way is the 360-degree turnaround in health–off 20 medications?!. For Gwendolyn, it meant going from defeated, helpless, and hopeless, to “awesome,” getting back to a life of physical activity, freed of drugs, and looking like she shed 10 or 20 years.

There are millions of people who are beaten down, dependent on the blundering of the medical system, yet are SO close to the real answers for health. Set the example, as has Gwendolyn, let others observe your incredible transformation, and let them ask you why you look so terrific. That’s your cue.

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Wheat Belly does not end at weight loss

Misty joins the ranks of people whose physical and facial appearance has undergone a dramatic transformation by living the Wheat Belly lifestyle.

“I have been eating the Wheat Belly way for 2 months. I have lost 18 lbs. I went off blood pressure meds. I was having really bad stomach pains and they have disappeared. I was losing a lot of hair and had a very dry scalp and both have improved a lot. I can tell a big difference in my stomach and legs. I don’t have many ‘before’ pics and the pics I am posting are different angles.The first pic is from May, 2015.”

You can count calories or points and lose weight, though you will struggle mightily to do so—and be left with all the health problems incited by the inflammatory proteins in wheat and grains. You can choose smaller portion sizes—but you can still have irritable bowel syndrome, acid reflux, and joint pain. You can exercise like crazy to burn calories—but still experience headaches, mind “fog,” and depression. You can get gastric bypass or lap-band to lose weight—but still suffer from skin rashes, iron deficiency anemia, and asthma.

This is because just cutting calories or portions, or even physical removal of excess fat through surgery, fails to remove the causes of all these health problems. Remove all wheat and grains, as we do in the Wheat Belly lifestyle, and you have removed the cause of an impressive list of metabolic, inflammatory, and autoimmune health conditions.

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Happy Holidays!

Thanks, everyone, for making 2015 such a rewarding and wonderful year, watching so many people regain health, losing the weight they want to lose, and positively influencing so many other people around you. I’ve enjoyed the camraderie, the shared lessons, the fun, and the fabulous successes.

2016 will be even better for each and every one of you as your health improves further and further with this lifestyle and we learn even more lessons on how to look, feel, and perform at our very best.

Happy Holidays to everyone and may 2016 be your best year ever!

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Wheat Belly Holiday Swaps

Yes, you can have pumpkin pie!

Some people worry that, by following the Wheat Belly lifestyle, they will have to suffer through a Thanksgiving dinner of dry turkey meat and lettuce leaves and miss out on all the traditional tasty dishes. But that is simply not true. You can enjoy a glorious, delicious, and healthy Thanksgiving dinner while living the Wheat Belly lifestyle. But, in order to preserve your health and not gain, say, 3 pounds from the holiday, there are some easy swaps you can use to replace unhealthy holiday staples with a healthy and Wheat Belly-compatible alternative.

So here is a list of easy swaps to make for ingredients and dishes that will help you navigate this holiday safely while not sacrificing anything in taste. And, as someone who avoids all wheat and grains, you cannot consume any dish containing wheat or grains else re-exposure phenomena will show–diarrhea, bloating, joint pain, anxiety, anger, mind “fog,” return of inflammation and autoimmune conditions, etc.–enough to ruin your holiday. But family and guests who are not wheat- and grain-free can safely eat your wheat/grain-free dishes without any problem whatsoever (except for those with allergies to our replacement ingredients, such as nuts). By following such Wheat Belly swaps, there is therefore no need to prepare, say, a pumpkin pie for the grain-eaters and a pumpkin pie for the non-grain eaters. Just serve the wheat/grain-free version and everyone will be happy.

In addition to the many holiday recipes in the Wheat Belly Cookbook and Wheat Belly 30-Minute Cookbook, here are some ideas for healthy swaps and recipes. On the left find the traditional ingredient or dish; on the right is our Wheat Belly swap:

Gravy thickened with wheat flour or cornstarch———-Gravy thickened with coconut milk/coconut flour, cream/butter, pureed mushrooms, eggplant, zucchini, broccoli, pumpkin, squash. (More on Wheat Belly compatible thickeners, savory and non-savory, can be found here.) Of course, use your drippings as your gravy base!

Mashed potatoes———-Mashed steamed cauliflower. Recipe here.

Biscuits and gravy———Biscuits and gravy made with almond flour and safe thickeners. Recipe here.

Cranberry sauce———-Cranberry sauce made with organic cranberries and sweetened with your choice of one of our benign sweeteners

Dressing/stuffing———-Dressing/stuffing without breadcrumbs or bread. Recipe here. (Note that this dressing recipe is not intended to be cooked in the turkey, but made separately.)

Soup—————-Soups without noodles or unhealthy thickeners. Recipe for Cream of Mushroom soup here. Be sure to save your leftover turkey with the bones to make soup/broth afterwards.

Pumpkin pie———Pumpkin pie with a ground pecan crust and no-sugar-added filling. Recipe here.

Cheesecake————Cheesecake made with a nut meal crust and no-added-sugar filing. Recipes for Pumpkin Pie Cheesecake, Double Chocolate Cheesecake, Blueberry Cheesecake Pie.

These Wheat Belly food swaps allow you to have a safe and healthy holiday without weight gain, without the agony of wheat/grain re-exposure, without rises in blood sugar, while participating in the all the good eating and fun.

Happy Thanksgiving, everyone!

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Dark Chocolate-Dipped Coconut Macaroons

A great recipe from the Wheat Belly 10-Day Grain Detox.

Carry a few of these rich macaroons on trips to fill you and your family up. Or serve them to family and friends as a light dessert after a meal. You should hear no complaints about missing candy bars or ice cream!

3 egg whites
2 cups shredded unsweetened coconut
Sweetener equivalent to 1/2 sugar
4 ounces chocolate (85% cacao or greater), broken into pieces

Preheat the oven to 350°F. Line a baking sheet with parchment paper.

In a large bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the coconut and sweetener into the egg white mixture.

Scoop the mixture by 1/4 cupfuls onto the baking sheet to form 8 mounts. Bake for 15 minutes, or until golden and slightly firm to the touch. Allow to cool.

Meanwhile, in a small microwaveable bowl, microwave the chocolate on high power in 15-second increments, stirring after each interval, until melted. Alternatively, melt the chocolate in a double boiler. Carefully dip the bottom third of each macaroon into the chocolate and place back on the parchment paper to cool.

Per serving: 254 calories, 4g protein, 13g carbohydrates, 21g total fat, 16g saturated fat, 4g fiber, 30mg sodium.

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