Confused Day Tuesday: Do You Have a Wheat Belly?

Source: iStockPhoto

Before I start this post, I'll be honest, I haven't read the book Wheat Belly (written by William Davis, MD). To be fair I did try to read it, I just couldn't get into it because it angered me too much.  And, this post is not a review of the book, instead it's really an insight on my thoughts about the entire "wheat-free" craze.  I suppose Dr. Davis is the scapegoat here, but I'm just trying to give my honest opinion on the idea that "wheat free is the way to be!"

Let's go back a few months ago..... after talking to several people who purchased the book in hopes of "losing their belly fat" and who months later felt dissapointed because their "belly fat was still there", I figured the book warranted a good blog post.  Having been on a 90% wheat-free diet myself for the past 4 years (low FODMAPs), I can assure you that the size of my own belly has not changed.  In fact, I put on 10 pounds after giving up wheat, because with an intolerance to foods (such as wheat, and many others for me) many people do not absorb healthful nutrients, thus they lose weight.  Once I eliminated my intolerances (wheat being only one of them) I started absorbing more nutrients, feeling energized, and putting on weight.  It was a very good thing.


I digress, my interest in this book really began when a friend of mine started reading the book in hopes of (as I said above) losing her "belly fat".  She explained to me how the book said something along the lines of;


"Your blood sugar will actually go higher from eating two pieces of wheat bread than having six teaspoons of sugar, the higher your blood sugars go, the more fat-storing hormone you are going to send out." ( Source)


My interest was peaked.  I did some research and found out that was absolutely true.   A few weeks later I tried reading the book but soon gave up (although I used it as a resource when writing this post).  Then, I was sent this article, and posted it on Twitter to hear what people had to say.  I got a great response from @Fache79 (check out her blog!), a soon-to-be-dietitian in Canada, who writes for the Dietitians of Canada's Student Network.

I read every word of the great book review she sent me.  As detective and "Dietitian-in-Training" Marianne (and her Registered Dietitian colleagues who also helped write the review) found out there was a lot to learn when reading between the lines of Davis' book.   Here is a snapshot of what Marianne and her colleagues had to say (including some of my opinions on the topic).


1)  The statement that seems to stick out in most people's minds is the one about how wheat has a higher glycemic index than sugar (sucrose).  Having a higher glycemic index means that wheat will spike your blood sugar faster than sugar. And yes, insulin is the "fat storing hormone".  It might seem surprising that wheat bread (and even whole wheat bread) has a high glycemic index (70 or above is considered high), and that it's actually higher than sugar.

Source: NutritionData.com

Glycemic Indexes are on the left, and the Glycemic Loads are on the far right

But when you look at wheat bread's glycemic load (a more accurate depiction of the effect a food will have on your blood sugar and insulin levels, because it takes into account the actual amount of carbohydrate consumed) you will see it is low (10 or below is considered low).  The real issue I have is that so many other foods have much higher glycemic loads ; Baked Potatoes, White Rice, Brown Rice, and even Yogurt! 

Source: iStockPhoto

2)  The author of this book provides a lot of evidence that wheat is a villain, but as Marianne pointed out in her review of the book (and as I noted as I perused Davis' pages of references) many of the studies are repeated throughout his long list of references, making it look like he has more evidence than he really does.  And of course, more importantly, a lot of the information he provides as "evidence" of his claims are simply not true when you actually look at the research articles (which is something that Marianne did), or is taken from poorly done research (much of which is Davis' own research. Fancy that).



3)  If you look at the sources provided in the reference section of Davis' book, you might notice that while he seems to be putting all the blame on wheat, the bulk of his research was done on the positive effect of "carbohydrate-controlled diets", in other words "low-carb diets".  Yes, low-carb diets can really work for some people, but does "low-carb" mean "wheat-free"?  NO!

These are WHEAT FREE donuts (pretend).  Is this guy saying I can eat these instead of the original wheat-loaded donuts, and I'll get rid of my belly?!  Nice!

HA, no wonder this book is so popular

I think Dr. Davis (the author) said it best when he said; 

"Wheat belly is not a diet, it's an articulation of an explosive and large problem in the American style of eating."( Source)


 I do agree with this statement.  Americans are eating too many carbohydrates, from all sources, and yes, a majority of those sources do seem to be from wheat.  If we could just eat a normal amount of carbohydrates and wheat/grain products, most of us would be ok (meet with a local dietitian to find out a good personal recommendation).  If we could reduce our sugars and grains a bit (ok, for most people, a lot!), eat more fruits, vegetables, and legumes, get some quality protein at each meal, most of us wouldn't have a problem.  But to blame wheat and gluten for our issues is just crazy.  Have you seen the sugar content in some of the most popular gluten and wheat free foods these days?  Check it out, they are often higher than their original, wheat-loaded versions.  If you read the book keep in mind that any weight loss from going "Wheat-Free" (or gluten-free) when it's not medically necessary is most likely the result of being more mindful about what you eat, and having to pass on all the pre-meal restaurant bread sticks, chips, and italian bread and butter.  And, per Marianne, Davis was right in suggesting a less refined and processed diet, and a more whole foods-based diet. So, if that's the moral of the story. I agree, AMEN!

I'm open to the idea that my views may be changed in the future.  Absolutely.  If more evidence comes out that says wheat and gluten are as bad as is indicated in this book (for everyone, not just those who medically need to avoid them), I can accept that.  I don't know everything.  Until then, I don't feel bad serving whole grain breads to my husband, or recommending them to my clients.

QUESTION:  Have you read Wheat Belly?  What are your thoughts?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Getting the Test. The Celiac Test.....

I'm finally taking the plunge and getting tested for Celiac Disease. I've been teaching clients for the past year or so that it's important to get tested if you have family members who have been diagnosed with Celiac, yet I haven't practiced what I preach. I have a cousin who was recently diagnosed with Celiac disease, and an aunt who is "gluten intolerant", and as you all know I have had GI issues my entire life, plus I was iron deficient at one time in my life (and haven't really been tested since then) both of which are signs of Celiac. Many people believe that GI upset or weight loss are the two main symptoms of Celiac Disease, but in reality weight gain, iron-deficiency, depression, dermatitis, and osteoporosis or osteopenia are more common symptoms.

The New York Times wrote a fantastic article about the testing that is done for Celiac Disease. The following passage, taken from the article, describes two of the proteins that are looked for when tested;

One protein is an enzyme called tissue transglutaminase, or TTG, that is found in many cells of our body. TTG is released from the damaged intestine during active celiac disease, and antibodies to TTG are found to be elevated in the blood of most patients with untreated celiac disease.

The other protein to which the body’s immune system responds to abnormally in someone with active celiac disease (and occasionally in some other disorders) is a group of proteins found in gluten called gliadins.

I've been following the low FODMAPs diet for over two years now, and since wheat contains FODMAPs, I try to stay away from it. The other two grains that contain gluten are rye and barley, which I really don't consume. So I know my intake of gluten has been pretty low, but I've certainly not been "gluten free". I drink beer, eat gluten-containing samples at work, sometimes eat desserts at parties, plus I take bites of Nick's pastas and breads on occasion, but I want this test to be as accurate as can be, so after reading the following passage from the New York Times article I decided to increase my gluten intake before getting tested.

Going on a gluten-free diet for many months, and particularly for a year or more, can lead to the most commonly used diagnostic tests for celiac disease to no longer being helpful. Even intestinal biopsies can go back to a normal or near-normal appearance if you have been gluten-free for a long time. Without an intestinal biopsy that shows the abnormalities of celiac disease, you cannot be diagnosed with celiac disease. The only way to make a diagnosis of celiac disease after starting a gluten-free diet is to go back on gluten. This is referred to as a “gluten challenge” and is the subject of another discussion.

Here is what I've been eating/drinking:

BEER; Barley contains gluten

Wheat cakes; made from wheat and other gluten-containing ingredients

Panko Bread Crumbs (made from wheat bread)

Tuna: Yes, this does contain wheat, check out the ingredients!

Toasted Oats: While oats aren't a natural source of gluten, many are contaminated. Also, this particular cereal has wheat clearly listed in the ingredient list.

And, of course, Thanksgiving leftovers (turkey sandwich on whole wheat bread).

QUESTION: Do you have any tips for me before I get tested for Celiac? The big day is Wednesday!

If you know someone who has been diagnosed with Celiac Disease within the past 12 months (or if you have been diagnosed yourself), I encourage you to check out what the University of Chicago is doing this season to help those who have been diagnosed. Check out how you can help, or receive a generous gift of your own, here.

Elimination Diet; End of Day Four

Only three more days! And guess what? My cravings have pretty much disappeared. Sometimes it just takes a few days of getting it "out of your system" for cravings to diminish. Does this mean I will never eat chocolate or peanut butter or dairy again? Heck no, because I never had a problem with eating too much of it in the first place. However, if I really felt I ate too much and didn't have control over these foods, I might end up giving them up for good.

By the way, thanks for your suggestions on a dairy and soy free yogurt. The only issue I have is that the most popular suggestion I received, coconut yogurt, doesn't come in a plain flavor! Thankfully the cultured coconut milk does come in plan. The flavored ones all contain ingredients I can't have either on the elimination diet, or FODMAPs. My life is over. hehe, jk.


A few more new things I've discovered since my last post;

- I love organic chicken. Seriously, it tastes like a whole new product! I always buy natural chicken (without added hormones) but the extra benefits of the organic chicken really show up in the taste. Maybe it's just the particular brand I bought? Who knows, but it's delicious.

- I am not really feeling any better, overall, but then again, I never felt bad. I think my real elimination diet was my FODMAPs diet. I've felt great since taking all of those foods out of my diet. Actually I'm finding out that I really shouldn't be drinking the cultured coconut milk. It's giving me bad gas. I'm not supposed to have coconut according to FODMAPs, but someone told me that some people can handle the milk. Apparently, I can't.

I was hoping giving up dairy would help my allergies (I've heard some people swear by that concept...) but I'm still getting random allergy flare ups in the middle of the day. Maybe I should be more patient?

- I'm able to survive on only about 200-250 mg caffeine per day, still! Sure, you may be thinking that's still a lot, but considering just last week I was doing 300-350 mg/day, I'm pretty proud of myself. We even have coffee available to us all day long, for FREE, at Market District, but I haven't touched it.

Here are some things I've been eating:

Lunch is still a spinach salad with veggies, quinoa, and balsamic vinegar. Tomorrow I'm going to add organic chicken to my salad.

I've also been packing this delicious acorn and butternut squash soup, for which I will post directions and the recipe soon. It turns more soupy once it's heated (the picture below was taken when it was cold).

I'm also packing my granola, veggies chips, and a banana.

I've also started eating these curry flavored twigs. They are fabulous!



Dinners have been steamed kale, topped with tomatoes and nutritional yeast. This combination is actually very satisfying. I have some type of fish every night for my protein. Last night it was salmon, tonight I did tilapia.

We gave out Halloween candy tonight.

This was staring me in the whole time (and still is...).

Now that the Trick-Or-Treating is over, I will make my new favorite "elimination diet dessert"!


I mix about 1/2 cup frozen blueberries with about 3/4 cup almond milk and some Stevia in the Magic Bullet. I then put it in the freezer for about twenty minutes. It's incredibly satisfying and I plan on making this even when I'm no longer on this diet. Who needs ice cream when you have this?!?! Ok, maybe I still want ice cream, but this is a great substitute every once in a while.


I'll post again on Sunday, my last day! I may end the diet Sunday evening, since I started on last Sunday evening so technically that would be a full week.... We'll see how I feel!

The Elimination Diet Experiment

I was recently approached by a doctor from The Ohio State University who works with individuals who have intolerances and allergies to certain foods and ingredients. He asked me how much I knew about elimination diets, to which I replied, "I know the basics, but not the details."

The main purpose of an elimination diet is to restrict all of the foods and ingredients to which many individuals tend to have allergies and/or intolerances. After discussing the diet details for a while, the doctor asked if I could be a resource for his clients who are trying to figure out how to eat on this diet (the diet typically lasts between 14 and 28 days). He then proceeded to ask me if I would try out the diet myself in order to learn firsthand how to eat on this highly restricted diet. You will probably think I'm crazy (since I already have a fairly restricted diet), but I agreed to try it. In reality, this is something I should have done a long time ago, since I have always had stomach and GI issues. I'm only trying the diet for one to two weeks. Who knows, maybe I'll feel even better!




**If you would like to read more about elimination diets, please check out this link, which explains them very well.**


I cannot provide the list of foods which must be eliminated (since people pay money for the actual details and support!), but I will provide examples of some of the foods I will be eating in the next week or two. And in case you were wondering, I am still following the low FODMAPs diet at the same time....

(the above photo is the list of foods I can and cannot eat)


Here are some of my staples on this diet:

Almond butter

Black beans

Quinoa

Gluten-free oats

Brown rice flour

Plain rice cakes

Veggie chips

Butternut squash

Spaghetti squash

Not included in the picture: Daiya cheese, organic chicken, and coconut milk kefir


I'm starting on Monday. I'll be keeping you updated as the week goes on.....


The things I do for work, my goodness. Wish me luck!!

Question: Have you ever tried an elimination diet? If so, did you learn about some foods to which you were intolerant or allergic?

Wheat Free Vs. Gluten Free

Nick came home super early from poker last night (he lost, big time) and therefore I was unable to watch the Biggest Loser. Stay tuned for a full review soon, but if you want one now, check out Angie's Blog, she is an RD and did a review very similar to mine.

Wheat Free Vs. Gluten free

I get this question a lot; "What's the difference between gluten free and wheat free?"

Here is the definition of gluten, from Wikepedia:
Gluten is a composite of the proteins gliadin and glutenin. These exist, conjoined with starch, in the endosperms of some grass-related grains, notably wheat, rye, and barley. Gliadin and glutenin comprise about 80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing away the associated starch.

If a food is "gluten free", it doesn't contain wheat, barley, or rye (and sometimes oats) but if a food is "wheat free" it could still contain gluten from of rye, oats, or barley. People with Celiac Disease stay away from wheat because it contains gluten, which is a protein. I need to stay away from wheat because of its high fructose content. Fructose is not a protein, it's a monosaccharide (sugar). I have no problems with gluten (well, I still need to be tested) therefore I can consume barley, oats, and rye. When I consume foods that are high in fructose, it will bypass my small intestine and get fermented by bacteria in my large intestine. This fermentation causes gas and bloating (no fun).

Lesson in molecular biology: Sugar, or sucrose, is a disaccharide that is 50% fructose and 50% glucose. I can eat sucrose because the equal amount of glucose aids in the absorption of the equal amount of fructose. When one molecule of glucose gets absorbed, it can take along with it one molecule of fructose. Therefore there is no problem. High-fructose corn syrup (which I normally don't try to avoid, as it's not any worse for you than regular sugar. Everything in moderation, right?!) has a bit more fructose (~55%), therefore I will malabsorb it because of the lack of enough glucose to help absorb the extra fructose (~45% glucose).

Celiac disease is actually an auto-immune disease, unlike fructose intolerance. When someone with Celiac disease consumes gluten their body will react by increasing the inflammation in their small intestine (as a way to "fight the offender"). The villi in the small intestine, which normally aid in the absorption of nutrients, will shorten or flatten, thus will be unable to aid in the absorption of nutrients. Learn more about Celiac Disease here.

Another reader showed me this website, with fructose-friendly recipes. I will be using this site in the future. Check it out if you're interested.

Coming Up

Tomorrow I will post my Biggest Loser Review, then on Friday my friend from high school (who currently lives in New York City) will be posting her recipe for tempeh meatloaf!

Our business has a great blog on which I recently started posting. Click here to view the post about the "fiber" found in your yogurt and sweeteners. Click here for my most recent post about sugar, and the latest recommendations.

Thanks for reading, and have a great evening/day!