How many ways can you disguise sugar?

28. July 2006 William Davis (0)
I came across this shockingly silly report on AOL, who obtained their info courtesy Health Magazine:

The Best New Healthy Foods for Busy People
from Health

The foods on their list:

Kettle Brand Bakes Hickory Honey BBQ--the healthy claim is based on the lack of trans-fatty acids and low-fat.










Post Healthy Classics Raisin Bran Cereal Bars, Cranberry--Likewise, low-fat, sweet, and addictive means healthy to these people.




Amy’s Mediterranean Pizza With Cornmeal Crust --Please!!



Horizon Organic Colby Cheese Sticks --Because it's made by cattle without use of growth hormone or antibiotics, they declare this healthy. I guess we can ignore the saturated fat content and high total fat content.

100% Whole Grain Chips Ahoy! Cookies --You mean we can add the bran back to wheat products and make it healthy?!


This kind of mass-market marketing trickery leaves me incredulous. Don't believe it for a moment. This is typical of the food industry: Take one aspect of nutrition that is truly healthy, such as high-fiber, or low-fat, or organic. Then add undesirable, unhealthy ingredients. The current fad is to add lots of sugar and or sugar-equivalents (usually flour and other wheat products). Because there's one healthy ingredient, they'll call the end-product healthy, too.

If you want to see what health looks like if you indulge in "healthy" products like this, just look up and down the grocery aisles at your neighborhood grocery store. You're likely to see the results: Gross obesity, diabetes, and arthritis.

You won't, of course, see the huge acceleration of growth in coronary plaque, but it's there, ticking away.
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Being regular is dangerous to your health

Being regular is dangerous to your health

25. September 2011 William Davis (21)
No, I'm not referring to your daily morning ritual in the bathroom. I'm talking about heart rate.

Counterintuitively, a perfectly regular heart rate is a marker of poor health. People with perfect regularity of heart rate have more heart attacks, for instance.

Regularity of heart rate occurs more commonly in people with hypertension and other metabolic derangements, and it signals increased risk for both heart attack and death. A perfectly regular heart rate, i.e., no variation in the time interval from beat to beat, suggests that the parasympathetic nervous system, the component of automatic ("autonomic") nervous system control that is associated with the relaxation response, feelings of well-being, quiet, and relaxation, is weak. It also means that the opposing sympathetic nervous sytem that regulates the "fight or flight," adrenaline-like response is allowed to be dominant. Dominance of the sympathetic over the parasympathetic system generates regularity of heart rate. Heart rate also tends to be faster, e.g., 85 beats per minutes rather than 55 or 60 beats per minute. So perfect regularity, as well as increased rate, is undesirable.

What we want is irregularity of heart rate. But not irregularity that occurs chaotically with no rhyme or reason. More precisely, we want variability in heart rate. And we want variability to occur in synchrony with breathing, i.e., the respiratory cycle.

The ideal response is:

1) increase in heart rate with inspiration

2) decrease in heart rate with expiration.

Heart rate in healthy people typically varies 15-20 beats per minute within the respiratory cycle, e.g., 60 bpm at end-exhalation, 80 bpm at end-inspiration.

Restoration of increased heart rate variability is associated with reduced blood pressure, reduced blood sugars (HbA1c), reduced inflammatory markers and cortisol (associated with stress), even an increase in DHEA levels. Feelings of well-being and calm also develop.

Among the strategies to consider to restore heightened heart rate variability and slowed heart rate include:

--Omega-3 fatty acid supplementation
--Exercise
--Weight loss
--Deep breathing exercises
--Meditation, prayer, and biofeedback

For our Track Your Plaque purposes, we are folding in the HeartMath strategies, i.e., use of a heart rate monitor that calculates heart rate variability in the context of respiratory cycle. If you've not already done so, take a look at the two Special Reports devoted to this topic on the Track Your Plaque website.
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Comments (21) -

  • Tim Huntley

    9/25/2011 2:06:58 PM |

    Dr. Davis,

    I have spent about 6 months taking daily HRV measurements using a Suunto t6d watch and analyzing the output with a software tool from Kubios.  From my n=1 experience, the most meaningful long-term impact to improved HRV has been regular exercise.  A lot of the research studies I looked at are in agreement with the other factors you mentioned above; however some of the factors tend to be more transitory (breathing, meditation, etc. ) and create a change during the time that you are working on them vs. the more lasting effects from exercise.

    I would be happy to share more specifics from my experience if you are interested.

    ...Tim

  • me@me.com

    9/25/2011 3:20:56 PM |

    Dear "Dr. Davis"

    i'd love to read more !

    warmly
    interested one Smile

  • Geoffrey Levens, L.Ac.

    9/25/2011 4:20:46 PM |

    The folks at Heart Math have had this mastered for years.  Books, classes, seminars, and they sell a portable and a computer based biofeedback device for training "coherence".  I am not affiliated with them in any way and do not sell their products but I do think it is a pretty good way to get into the whole arena of meditation and of very directly training HRV.

  • Diana

    9/25/2011 8:01:23 PM |

    This is really interesting, because it goes along exactly with what I learned in studying midwifery - that hearing an absolutely regular/non-variable heartbeat on a fetoscope is a sign of a seriously compromised baby. Interesting that that carries on into the adult world!

  • LINDA

    9/25/2011 9:19:57 PM |

    (The FASEB Journal. 2011;25:971.10)
    © 2011 FASEB
    ________________________________________
    971.10
    Daily apple consumption promotes cardiovascular health in postmenopausal women
    Sheau C Chai, Shirin Hooshmand, Raz L Saadat and Bahram H Arjmandi
    Nutrition, Food & Exercise Sciences, Florida State University, Tallahassee, FL
    Animal findings suggest that apple and its components, e.g. apple pectin and polyphenols improve lipid metabolism and lower the production of proinflammatory molecules. To our knowledge, the present study is the first that evaluated the cardioprotective effects of daily consumption of apple for one year in postmenopausal women. Qualified women (160) were randomly assigned to one of the two dietary intervention groups: dried apple (75g/day) or comparative control dried fruit. Fasting blood samples were collected at baseline, 3-, 6-, and 12-month to measure various parameters. Our findings indicate that the additional daily caloric intake of ~240 from dried apple not only do not increase body weight but rather lower it by 1.5 kg without altering habitual dietary intake. In this study, apple consumption significantly reduced serum levels of TC and LDL by 14% and 23%, respectively. The daily apple consumption also profoundly improved atherogenic risk ratios in addition to lowering serum levels of lipid hydroperoxide (33%) and C-reactive protein (32%). In conclusion, incorporation of apple into regular diet is encouraged because of its highly favorable effects in reducing the risk factors for cardiovascular disease.
    Grant Funding Source: Partly supported by USDA
    Table of Contents
    This Article
    1.  FASEB J. April 2011 25 (Meeting Abstract Supplement) 971.10
    1.  Â» Meeting Abstract

  • LINDA

    9/25/2011 10:27:18 PM |

    Effects on Thyroid
    The National Institutes of Health (NIH) note that although little scientific data is available about the effects of flax on the thyroid, some experts in natural medicine advise that patients avoid flaxseed in cases of hypothyroidism. (See Resource 2) The Univeristy of Maryland Medical Center also suggests that patients with thyroid disorders stay away from flaxseed and other foods that may interfere with thyroid function. (See Reference 3)
    Goitrogens
    Thiocyanite, a substance found in flax products and other foods, such as apricots, rye, millet and broccoli, might act as a goitrogen-that is, it may block the uptake of iodine in the thyroid gland. When your diet is too rich in goitrogens and too low in iodine, it can cause the thyroid gland to swell and form a lump, or goiter. However, the typical diet in the United States contains enough iodine that problems like goiter have been practically eliminated, so goitrogens should not be a concern for the average American. (See Reference 2, pages 100-101)
    Read more: Flaxseed and Thyroid Disease | eHow.com http://www.ehow.com/facts_5629982_flaxseed-thyroid-disease.html#ixzz1Z0N1SV8j

  • Dr. William Davis

    9/26/2011 12:37:25 PM |

    I didn't know that, Diana!

    That's very interesting, a phenomenon consistent in widely variable situations.

  • Dr. William Davis

    9/26/2011 12:38:51 PM |

    Hi, Geoffrey--

    My experience with HeartMath goes back around 15 years, long ago that I still remember using Holter monitors, shipping the tape to LA, and waiting for the analysis to come back--long delay, no real-time feedback.

    The new do-it-yourself device really changes the entire equation: real-time feedback, much faster results.

  • Dr. William Davis

    9/26/2011 12:41:32 PM |

    Hi, Tim--

    I'd love to hear more! Specifically, what is the heart rate feedback like on your watch? Is it a visible signal?

    You are absolutely correct: Many effects are transitory. However, the more you do it, the more you habituate the response, the more likely it becomes "coherence" occurs spontaneously.

  • Teresa

    9/26/2011 4:14:34 PM |

    HeartMath exercises are more than regular breathing.  They advocate activating a positive feeling, such as gratitude or appreciation, during the breathing exercises.  This helps maintain the increased heart rate variability.  Here is a link to one of their techniques.  

    http://www.heartmath.com/personal-use/quick-coherence-technique.html

    This is a summary of some of the scientific concepts of HeartMath.  It is an older publication, but still interesting to read.

    http://www.heartmath.org/research/science-of-the-heart/introduction.html

    More research studies are listed here.

    http://www.heartmath.org/research/research-library/research-library.html#educational-research

    While the computer programs and gadgets are helpful, they are not essential to learning and being successful with the techniques.

    Teresa

    P.S.  I am not affiliated with HeartMath in any way except that I have a relative who works for them.  I don't make any money off of them.

  • Bill

    9/26/2011 8:03:36 PM |

    With regard to your play on "being regular", apart from being grain free with not one lapse for 4 years, I have been squatting for 5 years and believe it's natural and very beneficial. Strongly recommend!

  • Dr. William Davis

    9/27/2011 2:53:40 AM |

    Hi, Teresa--

    Yes, there are many ways to achieve enhanced parasympathetic tone, HeartMath coherence being one of them.

    You could meditate for months to years, you could perform thermal biofeedback. What I like about HeartMath is its immediate accessibiity.

  • Rita

    9/27/2011 10:44:58 AM |

    This is just a housekeeping issue. I used to get your posts via email but not for months now. When I try to re-subscribe, Feedburner says I am already subscribed, but still no posts come to email. Can you get this fixed? Thanks.

  • Makro

    9/28/2011 12:21:30 PM |

    Dr. Davis - OT question:

    When is WB showing up in the Kindle store? Looking forward to giving it a read.

  • MaryB

    9/28/2011 1:11:31 PM |

    This is very interesting information.  It parallels the test they do for Diabetic Neuropathy.  

    If the heartbeats are the same on inhale and exhale you have it pretty bad.  The closer they are to the same, the worse the Neuropathy is found to be.  They use an EKG test and compare the peaks... If I understand correctly.  This sounds like it relates to what you are discussing Dr. Davis... am I correct

  • MaryB

    9/28/2011 1:14:19 PM |

    hmmm did you read the article?  LOL  This is not about constipation but heartbeats.

  • Lance Strish

    9/28/2011 11:41:33 PM |

    DrGreger talked about heart rate variability in 2009 once
    http://www.youtube.com/watch?v=sK0PHQLpw4U&feature=BFa&list=PL53AA35449C7DD652&lf=PlayList#t=4m
    -
    http://tinyurl.com/drgregerPDF

  • Dr. William Davis

    9/29/2011 1:02:36 AM |

    Yes, indeed, MaryB: Absolutely correct.

    Diabetes, in particular, can lead to a marked lack of heart rate variability and its health consequences.

  • Dr. William Davis

    9/29/2011 1:03:11 AM |

    Hi, Makro--

    It should already be there. Are you outside the U.S.?

  • Dr. William Davis

    9/29/2011 1:04:56 AM |

    Hi, Rita--

    Sorry. Thought this was fixed.

    I'll have it looked into.

  • Ginger

    1/1/2013 4:16:09 AM |

    Any info on stopping PVC's? I don't do caffiene, very little sugar, i do deep breathing and meditation. I'm dairy free and don't eat gluten.

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In search of wheat: Emmer

In search of wheat: Emmer

23. June 2010 William Davis (13)
While einkorn is a 14-chromosome ancient wheat (containing the so-called "A" genome), emmer is a 28-chromosome wheat (containing the "A" and "B" genomes, the "B" likely contributed by goat grass 9000 years ago).

Both einkorn and emmer originally grew wild in the Fertile Crescent, allowing Neolithic Natufians to harvest the wild grasses with stone sickles and grind the seeds into porridge.

Having tested einkorn with only a modest rise in blood sugar but without the gastrointestinal or neurological effects I experienced with conventional whole wheat bread, I next tested bread made with emmer grain.

The emmer grain was ground just like the other two grains, cardiac dietitian Margaret Pfeiffer doing all the work of grinding and baking. Margaret added nothing but water, yeast, and a little salt. The emmer rose a little more than einkorn, but not to the degree of conventional whole wheat.

I tested my blood sugar beforehand: 89 mg/dl. I then ate 4 oz of the emmer bread. It tasted very similar to conventional whole wheat, but not as nutty as einkorn. Also not as heavy as einkorn, only slightly heavier than conventional whole wheat.

One hour later, blood sugar: 147 mg/dl. I felt slightly queasy for about 2-3 hours, but that was the end of it. No abdominal cramps, no sleep disturbance or crazy dreams, no nausea, no change in ability to concentrate.

I asked four other wheat-sensitive people to try the emmer bread. Likewise, nobody reacted negatively (though nobody tested blood sugar).

So it seems to me, based on this small, unscientific experience, that ancient einkorn (A) and emmer (AB) wheat seem to act like carbohydrates, similar to, say, rice or quinoa, but lack many of the other adverse effects induced by conventional wheat.

Modern wheat , Triticum aestivum, contains variations on the "A," "B," and "D" genomes, the "D" contributed by hybridization with Triticum tauschii at about the same time that emmer wheat hybridization occurred. It is likely that proteins coded by the "D" genome are the source of most of the problems with wheat products: immune, neurologic, gastrointestinal destruction, airway inflammation (asthma), increase in appetite, etc. This is consistent with observations made in studies that attempt to pinpoint the gliadin proteins that trigger celiac, the area in which much of this research originates.

If I ever would like an indulgence of cookies or cupcakes, I think that I will order some more einkorn grain from Eli Rogosa.
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Comments (13) -

  • Stephan

    6/23/2010 5:24:11 PM |

    Thanks for subjecting yourself to these experiments!  Very interesting.  I have a friend who reacts poorly to wheat but tolerates spelt.

  • Anonymous

    6/23/2010 5:35:44 PM |

    Wheat is eaten everywhere in the world. I'd hope GM crop scientists design a variety which can solve this problem.

  • k

    6/24/2010 2:40:27 AM |

    If I am not mistaken, corn is also the result of the domestication of wild grasses existing some 8,000 years ago. Fooling with mother nature put us on a collision course with consequences.

  • Anne

    6/25/2010 2:25:31 AM |

    My concern is that the body could be reacting without symptoms. Could  these ancient grains cause inflammation even though there is no obvious reaction? I have lived 7 years without gluten and have no desire to add it back to my diet. Before I eliminated gluten I was very ill. It is not worth the risk to me.

  • Anonymous

    6/25/2010 4:11:10 AM |

    Dr. Davis,

    In your experience, in terms of small LDL and the like, what's better: a high peak of 150 that's brought down relatively quickly or a lower peak, but extended over a longer duration?

    Thanks,
    David

  • Dr. William Davis

    6/25/2010 3:25:38 PM |

    Anne--

    Please don't interpret these casual observations to mean that we should eat einkorn.

    My goal with this little experience is to gain an understanding of where along the way of wheat's 10,000+ year human consumption history did things go wrong.

    It seems to me that humans could have gotten away with eating einkorn much more freely, with fewer health problems than with modern wheat. I still would like to know where the extreme adverse effects were acquired, however. I suspect this occured in the 1960s and 1970s with the hybridization experiments conducted in Mexico. more on that later.

  • Dr. William Davis

    6/25/2010 3:26:15 PM |

    Anon--

    No data. I suspect that the high peak is worse, but that is based on no formal data.

  • Anonymous

    6/26/2010 9:48:57 AM |

    FODMAPs comprise a monosaccharide (fructose), a disaccharide (lactose), oligosaccharides (fructans and galactans), and polyols.

    In one study, as obese people lose weight, the balance between the Firmicutes and the Bacteroidetes changes - the latter increasing in abundance as an overweight person gets slimmer.

    Fructans, found in wheat, are fermented by bacteria in the large intestine into short chain fatty acids.


    Besides human metabolism, the digestion of wheat is also affected by how it is metabolized by the particular intestinal flora inhabiting a person.


    Sources:

    Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach

    An obesity-associated gut microbiome with increased capacity for energy harvest


    Food tables: fructose



    Fructose in the diet appears to be even more dangerous in the presence of trans-fats.


    Source:

    High Levels of Fructose, Trans Fats Lead to Significant Liver Disease, Says Study

    "The investigators found that mice fed the normal calorie chow diet remained lean and did not have fatty liver disease. Mice fed high calorie diets (trans-fat alone or a combination of trans-fat and high fructose) became obese and had fatty liver disease.

    "Interestingly, it was only the group fed the combination of trans-fat and high fructose which developed the advanced fatty liver disease which had fibrosis," says Dr. Kohli. "This same group also had increased oxidative stress in the liver, increased inflammatory cells, and increased levels of plasma oxidative stress markers.""

  • Tom Moertel

    6/26/2010 7:47:08 PM |

    Your experience with einkorn and emmer is interesting. They do not seem to cause you the problems that wheat does, and that evidence supports the theory that they are less harmful than wheat.  But the same evidence makes another theory equally plausible: that foods such as wheat harm you through pathways that form only through repeated exposure.  Under this theory, einkorn and emmer could be just as harmful as wheat but, being novel to your diet, haven't had enough time for their pathways to form.

    It would be interesting, then, to learn what happens if you were to incorporate einkorn or emmer into your diet more regularly.

  • carrmh37

    6/27/2010 1:48:06 AM |

    This abstract would seem to support your view that it may be a modern phenomenon.

    Journal of Medicinal Food
    Effects of Short-Term Consumption of Bread Obtained by an Old Italian Grain Variety on Lipid, Inflammatory, and Hemorheological Variables: An Intervention Study

    http://www.liebertonline.com/doi/abs/10.1089/jmf.2009.0092

    Michael

  • Anya

    9/9/2010 11:45:05 AM |

    Naturopath David Getoff recently did a podcast on this subject, it is worth listening to: http://naturopath4you.com/mp3s/Gluten%202010%20Final.MP3

  • lindaharper

    9/11/2010 8:47:02 PM |

    Just wondering if you have experimented with fermenting the wheat or sprouting wheat and then drying it to make bread. I've read  that making bread through this method helps celiac problems and wondered if there is a connection  since soaking and/or sprouting neutralizes the phytic acid and supposedly aids in digestion and keeps blood sugars from rising as much.

  • Janet Creamer

    11/30/2012 3:07:09 AM |

    Wondering if there is a difference in European wheat types verses American. I have illness, vomiting and nausea when I consume wheat here in the US. But when I tried it in France, Germany and Switzerland, I did not have any problems. I thought it might be the way US wheat is processed, but it might be the wheat type, as well.

    Thank you,
    Janet Creamer

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