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.

FAQ Friday: What's the Best Diet?

There are several definitions of the word "diet".  Here are a select few (Source:  Merriam-Webster)

Noun:  Food and drink regularly provided and consumed

Verb:  To cause to take food

Verb:  To cause to eat and drink sparingly, or according to prescribed rules

I'm a fan of those first two definitions, however it's that last one with which most Americans associate.  Funny too, because that last one is the most recently added.  With the new year about to begin, I'm sure there are many people out there who will resolve to lose weight.  It was once reported by the Boston Medical Center that about 45 million Americans diet each year.  In addition, TIME.com reported that the resolution to "Eat healthier and diet" is a top ten commonly broken new year's resolution.  That's not hard to believe.  After all, most Americans focus way too much on the number on the scale.  When they don't see what they want, they give up.

Source: iStockPhoto

That's not to mention the fact that most Americans set unrealistic goals, and follow diet plans that are way too restrictive.  The best "diet", in my opinion, is one that involves intuitive eating.  The Chicago Tribune posted a wonderful article about intuitive eating, titled  "EatingWell: The No-Diet Diet" (This is the "Diet" I am on.  It's basically all about channeling your inner child.  Remember when you were little and you only ate when you were hungry, and you didn't eat when you weren't?!  As we age we tend to lose that ability.  But, you can get it back!)

Source: iStock Photo

I also think it's important to remember that you really can't lose (and especially maintain) weight without also incorporating exercise.  I've counseled countless people on the importance of eating healthy, and many of them start to realize just how important exercise is as they get closer to their goal weight.  You can certainly lose weight by eating a balanced diet, but to keep it off for good (and to keep your body healthy) exercise is key.



Here are some more resources for you to read as you try to decide the path to take on your journey to weight loss and/or weight management; 

Academy of Nutrition and Dietetics; Consumer Diet and Lifestyle Book Reviews

Academy of Nutrition and Dietetics; Should We Eat Like Our Caveman Ancestors? 

(This is an unbiased review of the Paleo diet.  Personally, I'm not completely against this concept, but I do believe it's somewhat unrealistic to follow 100%, for a long time.  The truth is, I follow a somewhat modified Paleo diet/lifestyle myself, without even trying!  Read more about my "Paleo-like Diet" here). 

US News Health: Diet Reviews

(This is an unbiased review of 25 of the most popular diets, reviewed by 22 diet and nutrition experts.  Check it and out see how your favorite diet ranks!  Also, use this site to determine which plan might be best for you as you embark on your weight loss/maintenance journey)

Source: iStockPhoto
What's the best "diet snack"?  In my opinion it's stove top popcorn with a bit of oil and a dash of salt or nutritional yeast!

Stay tuned for my next two FAQ posts; "What are your thoughts on the Wheat Belly book?" and "What's the best weight loss/management app?"  Meanwhile, feel free to leave a question for me below.

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.

The Dr. Oz Effect

I don't often watch the Dr. Oz show, but every day I find out exactly what his topics were on his show that morning, even without checking the website or looking at the TV Guide. No, I'm not psychic or telepathic or anything, but instead I find out this information based on the random supplement requests (and sometimes food requests) we get from customers. Sometimes I wonder why he doesn't call himself "Dr. Supplements".

Check out his website and tell me what you think. BUT WAIT! STOP! Before you click the link....

Source: istock photo

Grab a stress ball, because you're going to need it!

Source: istock photo

After all, this website is really just one giant fad diet in disguise. Not to say that his information is inaccurate. In fact, the first couple times I watched his show several years ago I really enjoyed it. But as his show has evolved it's turned into a giant mess in my opinion. His show and his website are filled with about a thousand different options for how to "lose weight" and "be healthier" and you have to decide which one you want to choose...or heck, do them all! (hence the reason for the stress ball, for someone like me who just thinks this is information overload!).

Like I said at the beginning of this post, literally every day I have two or three (if not more) customers come into the store asking for a product that Dr. Oz is promoting. I call it "Dr. Oz's product of the day". Very rarely is is food based.


Have you heard of any of the following?

• Keto-7
• Raspberry ketones
• Satiereal Saffron supplements
• Artichoke heart root
• Coconut palm sugar

And did you know they are miracle cures for weight loss, lethargy, decreasing blood sugar, and so much more?! Note: I'm joking.
I could easily turn this post into a complete Dr. Oz bash post, but I won't. After all, I respect him in many ways. I think he's a brilliant man, I just don't think he understands the impact he has on American's, and how much of what he says and/or puts on his website is making people think that weight loss and health is as simple as taking A, B, and C.
Another issue is how much of what he says is misconstrued. Dr. Oz can make one statement on his show and it can get manipulated in so many ways. I had a women once tell me she was drinking 100% grapefruit juice because Dr. Oz said it would speed up metabolism and help her burn anything "bad" that she ate. Yikes. Sounds like adding insult to injury in my opinion.
And for others (like me), it's making health and wellness more complicated, because much of what he talks about on his show are products that I've never heard of and that simply can't be found in normal stores. In Dr. Oz's world, as it seems, the perfect cocktail of health is not found in food, but in supplements. So..... what should we eat?!

Dear Dr. Oz,

Why not focus more on whole foods, exercise, and good nutrition?

And why not be honest with your audience and let them know that losing weight is difficult, and maintaining that weight loss is even MORE difficult. Be there to support them and lift them up, give them motivation, and assure them that while it is difficult, it's doable, as long as you do it right by taking your time and making the appropriate lifestyle changes. Dr. Oz, you have the entire nation listening to you, TAKE ADVANTAGE! You're teaching people that weight loss (or beautiful skin, or wound healing, or getting a six-pack) is as simple as taking a pill, and you may not realize you are doing this, but I hear it every day.

Sincerely,

Gina Casagrande (a frustrated dietitian)


QUESTION: What are your thought son Dr. Oz? It's ok if you love him and love his show, I like him too, I just wish he would change his platform a bit (ok, a lot!) Do you have any suggestions for Dr. Supplements....I mean Dr. Oz?

One last thing for the day. Thank you for all of your wonderful comments on my last post. I received the following question from a reader;

I've struggled with anorexia for 11 years. I'm curious, when you say you have to "watch what you eat" in order to not gain, is it different than watching what you eat to lose (follow the ED)?

Here is my answer:

Yes, it is much, much different. Actually, when I had an eating disorder I was more obsessed with not gaining, rather than necessarily losing. When I lost weight I considered it a bonus, but I was more obsessed with controlling my weight and keeping it at 90 pounds (or around there). Now I feel much more comfortable in my own skin, and if I gain a pound or two I do not have the same reaction as I did back in those days. Now I have a more realistic and healthy attitude and reaction towards any shifts in weight, and I don't let a number ruin my entire day, as I did in the past. Thanks for your question, and I promise you will get to this point at one time too!

Do I Follow The Paleo Diet?

No, I do not follow the Paleo Diet, because I don't like having rules to follow.

I'll admit it, I do not eat the "perfect diet" based on my personal ChooseMyPlate recommendations. I do, however, follow the USDA Dietary Guidelines very well (I eat 5-6 cups of fruits and vegetables every day, I get at least 3 cups of dairy or dairy alternatives each day, I always choose whole grains, I enjoy a variety of lean meats, fish, and vegetable proteins, I watch my added sugar intake and drink mainly water instead of sugar-sweetened beverages). So what's stopping me from following my personal guidelines based on ChooseMyPlate? In my opinion, the grain recommendation is too high.

I'm not saying the USDA is wrong, and that the supporting research is inaccurate, but for me personally 6 ounces of grain is just too much (I typically eat closer to 2-3 ounces). And why do I think 6 ounces is too much for me?

• I've been diagnosed as "gluten sensitive" and therefore many of the foods I used to eat have been basically eliminated from my diet (mainly whole wheat bread). I can choose to eat whole grain gluten-free bread, but I'm cheap and I've yet to find one that is worth spending a lot of money on.

• I would rather get my carbohydrates from fruits, vegetables, and dairy products. They make me feel more energized than a bowl of pasta.

• I love what I eat, and feel great on my current diet. I really don't know how I could fit in anymore grains.....

• I'm a healthy weight (yeah!) and I do notice that I put more weight on (mainly in the dangerous and not-so-attractive belly) when I eat more grains. Whether this is just from bloating or whether it's because my body more readily turns carbohydrates into fat, I do not know.

The only problem I see in not getting enough grains is the lack of B-vitamins, but let's be honest, most gluten-free breads and pastas are pretty low in B-vitamins anyway, so by adding those to my diet I doubt it would make much of a difference. I do supplement my diet with a B-complex (hence the name "supplement". I am "filling in the gaps", not simply making up for an unhealthy diet). Some might argue I'm also missing out on fiber by not getting enough grains, but I beg to differ. I get close to 25-35 grams each day, based on my calculations (ummmm, hello 5-6 cups of fruits and vegetables!).



As it turns out, my diet is very similar to the Paleo Diet. I was checking out this latest fad diet to see what I thought about it, and it turns out the ratios of fat:carb: protein are very similar to my own. The only difference between the Paleo "FAD DIET" and my own is that that nothing is "off limits" on my diet (the first clue that something is a "fad" is that it makes certain foods and food groups off-limits). If you haven't heard of the Paelo diet, the premise is that you eat like a caveman, or a hunter-gatherer (as we did prior to the Agricultural Revolution). On this diet you feast on animals, eggs, nuts, seeds, vegetables, herbs and spices, and you neglect grains, dairy, and a few other things.

So what are the recommended macronutrient distributions on this diet? The following is from Wikepedia:

According to certain proponents of the Paleolithic diet, practitioners should derive about 56–65% of their food energy from animal foods and 36–45% from plant foods. They recommend a diet high in protein (19–35% energy) and relatively low in carbohydrates (22–40% energy), with a fat intake (28–58% energy) similar to or higher than that found in Western diets.


So, the Paleo diet suggests 19-35% protein, 22-40% carbohydrates, and 28-58% fat. The USDA DRI Guidelines suggest 10-35% protein, 45-65% carbohydrate, and 20-35% fat for adults. The main differences are more fats, less carbohydrates.

Here are my totals for a typical day, based on MyFitnessPal.

32% protein

37% carbohydrate
35% fat

(I know this doesn't add up to exactly 100%....but I did the math and this is correct.)

Here are my totals on a typical weekend (I eat out more on the weekends, and typically drink one to two alcoholic beverages).

25% protein
34% carbohydrate
35% fat

Based on this I have decided to create my own "Fad Diet" (aka, my typical diet) where nothing is off limits.........

Gina's Fun and Fabulous FAD DIET
(Servings are based on ChooseMyPlate)

Breakfast
1 ounce of whole grain
1/2 cup of vegetable (non-starchy) or fruit (I do pumpkin)
1 cup of Greek yogurt
2 ounces of nuts/nut butter

Snack
1 ounce low-fat cheese
1 ounce nut/nut butter
1/2 cup fruit

Lunch
1 cup vegetable (non-starchy)
1 ounce dehydrated vegetable chips
1 cup Greek yogurt
1 ounce nut/nut butter
1 ounce whole grain

Snack
1 cup vegetable (non-starchy)


Dinner
3-4 ounces protein
2 cups non-starchy vegetable

Night Time Snack
(Or you can add some of this to your afternoon snack)
1 ounce of whole grain
1/2 cup of dairy (I do unsweetened almond milk)
1/2 cup Greek yogurt
1/2 cup fruit or vegetable
Dark chocolate (one piece)

TOTALS:3 ounces whole grain, 5.5 cups fruit/vegetable, 3 cups dairy/dairy alternatives, 11-12 ounces protein
(**my ounces of protein are mainly from nuts/nut butters, fish, chicken, pork, and lean beef but I also get a lot of protein from my dairy (Greek yogurt), which doesn't count towards my ounces of protein, it counts towards my dairy intake. My Greek yogurt does count towards my daily protein grams, which is depicted below**)

Macronutrient Breakdown:
32% protein
37% carbohydrate
35% fat

Benefits:
Nothing is OFF LIMITS! Wahoo!
You'll feel GREAT!

Ok, I'm joking, this is not something I recommend, necessarily. It works for me, but it may not work for you. You may read this and think I eat like a crazy women. But hey, I enjoy my diet and everything I eat!

QUESTION: Have you ever done a fad diet? Have you ever tried to follow your personal guidelines from ChooseMyPlate?

ON SALE NOW! Please check out my Food Label Guide "iPhone App" that I am now selling (see the top right corner of my blog). I've been working on this project for a year now and I really hope you find it helpful as you peruse the aisles. Let me know if you have any questions.