Be gluten-free without "gluten-free"

9. March 2011 William Davis (23)
While I've discussed this before, it is such a confusing issue that I'd like to discuss it again.

I advocate wheat elimination because consumption of products made from modern dwarf Triticum aestivum:

--Triggers formation of extravagant quantities of small LDL and LDL particle number (or apoprotein B)
--Triggers inflammatory phenomena like c-reactive protein, increases leptin resistance, and reduction of the protective adipocytokine, adiponectin.
--Encourages accumulation of deep visceral fat ("wheat belly") that is inflammatory and causes resistance to insulin
--Increases blood sugar more than nearly all other foods--higher than a Milky Way bar, higher than a Snickers bar, higher than table sugar.
--Is being linked to a growing number of immune-mediated diseases, including celiac disease (quadrupled over past 50 years), type 1 diabetes in children, and cerebellar ataxia and peripheral neuropathies.

This last group of wheat-related phenomena are primarily due to gluten, the collection of 50+ proteins found in each wheat plant. For this reason, people diagnosed with celiac disease are advised to eliminate gluten from wheat and other sources (barley, rye, triticale, bulgur) and to eat gluten-free foods.

Gluten-free has therefore come to be viewed as wheat-free and problem-free. It ain't so.

Among the few foods that increase blood glucose higher than wheat: cornstarch, rice starch, potato starch, and tapioca starch--Yup: the ingredients commonly used to replace wheat in gluten-free foods. They are also flagrant triggers of the small LDL pattern, along with increased triglycerides, reduced HDL, increased visceral fat, increased blood pressure. In short, gluten-free foods lack the immune and brain effects of wheat gluten, but still make you fat, hypertensive, and diabetic.

I tell patients to view gluten-free foods like jelly beans: Gluten-free pancakes, muffins, breads, etc. are indulgences, not healthy replacements for wheat. It's okay to have a few jelly beans now and then. But they should not be part of a frequent or daily routine. Same with gluten-free foods.
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Comments (23) -

  • Kris @ Health Blog

    3/8/2011 10:12:04 PM |

    I think it's kind of funny sometimes reading low-carb forums and recipe sites.

    It's incredible how much time they spend on inventing all sorts of "gluten-free" or "low-carb" cakes, muffins, pancakes and all sorts of stuff that definitely doesn't look healthy even though it might technically be "gluten-free or low-carb".

    These things surely aren't the real, wholesome foods that we need to be healthy. Like you say, good as rare indulgences though.

  • Tuck

    3/8/2011 10:22:59 PM |

    This is spot-on.

  • Vick

    3/8/2011 11:08:01 PM |

    What are your latest thoughts on Einkorn flour?

  • Anne

    3/8/2011 11:23:24 PM |

    I think the paleo/primal people have it right - remove all grains and processed foods.

    Don't substitute a SAD for a GF SAD.

    I started to heal when I removed gluten, but doing even better grain free and sugar free.

  • Batang Regla

    3/9/2011 12:26:42 AM |

    When i read the ingredients of a shampoo and hair styling products i saw wheat protein. Is this safe applying to my hair?

  • Patty

    3/9/2011 12:38:40 AM |

    I started a Paleo/Primal version of tastespotting and while most people have submitted Paleo friendly recipes, I was really surprised at how many recipes we have had to reject because they were Paleo or Primal remakes of some kind of dessert or bread.

  • Dr. William Davis

    3/9/2011 1:49:36 AM |

    Hi, Kris--

    I agree. A return to real, whole food is the right path.

    Interestingly, I was recently strongly encouraged by an editor of a forthcoming book I'm working on to develop wheat-free, low-carb recipes. I also walked down this path, having to develop recipes that mimicked wheat-containing dishes.

    After a 3-month exercise in cooking, cooking again, with several disasters along the way, I continue to believe that these wheat-free, low-carb dishes like "breads" and "muffins" are, at best, meant to be occasional indulgences.


    Hi, Tuck-

    Thanks.


    Hi, Vick--

    I continue to believe that einkorn is an interesting replacement for wheat for some, but not all, people.

    It raises the question: Are humans meant to consume wheat at all, regardless of form? I believe that most people can get away with occasional consumption of einkorn, but that the majority of people cannot safely consume modern dwarf Triticum aestivum.

    I classify einkorn not too far from gluten-free foods: it lacks many of the immunogenic properties of modern wheat, but it still a carbohydrate.

    Ideally, I continue to believe that the ideal diet is something close to what Anne is articulating.

  • Ari

    3/9/2011 1:50:34 AM |

    Doctor,
    How often is "now and then"?

    Personally, I eat a one or two small bread rolls on the Sabbath and that's the extent of my wheat consumption.  Does that count as "now and then"?

  • Richard A.

    3/9/2011 2:30:10 AM |

    There are recipes for flax bread made from flax seed meal. Here is one example --
    http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm

  • Amber

    3/9/2011 1:53:49 PM |

    I started using Coconut or Almond flour for the occasional dessert type dish with excellent results.

    Problems though with making a sauce since there isn't a real substitute that thickens correctly. I rely more on home made-legal marinades for flavor.  

    Now that I have been grain free since May, I find any exposure will cause intense illness that lasts for hours.

  • Dr. William Davis

    3/9/2011 3:52:05 PM |

    Hi, Ari--

    Provided you have no abnormal celiac markers to wheat, occasional consumption likely has no adverse consequences beyond the "re-exposure syndromes" of gastrointestinal distress, asthma, joint paints/arthralgias, and transient behavioral effects.

    There is no threshold to stay below except to individualize your exposure tolerance by such things as blood glucose control, expression of small LDL, triglycerides, etc. Most people can get away with one a month or so exposure.

  • Misty

    3/9/2011 9:11:18 PM |

    Long time "listener" first time "caller". Dr. Davis, thank you so very much for all the info you provide here. I am a 42 yr old 4th generation Type 2 diabetic. Six months ago I largely gave up wheat (still have pizza on occasion) and it is the ONLY thing that has EVER dropped my A1c since diagnosis 7 years ago - despite adding medications, etc. It dropped from 6.9 to 6.6. I am currently under an endo's care and am shooting for 6.0 with some tweaking and fine-tuning. As a younger diabetic, I plan to live a long life with this disease so good control is vital to me.

    I also wanted to thank you for the info on Vit D. I requested that test and found out I'm deficient - at 20 and 28 is the cutoff to normal. I know now that I had some pretty major symptoms of a deficiency - odd muscle pains, unexplained bone pain around January every year, etc. Not a huge surprise I'm deficient since I live in South Dakota and now coat myself in sunscreen thanks to basal cell carcinoma. My GP wanted me on the VitD2 horse pills to correct the deficiency but I refused. I raised it 8 points in 4 weeks by taking 1000iu/day of Vit D3 gelcaps (I metabolize meds extremely quickly so started small). Nobody could believe it. I did Smile I am taking 2000iu/day now and shooting for a much higher, normal number.

    Heart disease is the cancer in both sides of my family so your blog is a Godsend to me. Thank you so very much for the information you provide on this blog.

  • Jeanne

    3/9/2011 9:13:55 PM |

    How do you feel about arrowroot as a thickener to replace cornstarch, etc.?

  • Prachi

    3/10/2011 9:36:39 PM |

    Hi doc

    I have vit d level of 16 but blood calcium of 10. How much milk can i drink daily and what should be my starting dose for vit d

  • Anonymous

    3/10/2011 11:23:56 PM |

    Prachi: Try
    D3(IU) = Weight(lbs) * 40
    For example, a 150 lb person would take 6000IU D3 per day. Works well for many people.

  • ShottleBop

    3/11/2011 3:10:30 PM |

    I have heard from others (on Dr. Bernstein's diabetes discussion forum) that Konjac flour works well as a thickener, without affecting blood glucose levels.

  • Dr. William Davis

    3/11/2011 10:07:44 PM |

    Hi,Jeanne--

    Way too much carbohydrate in arrowroot.

    Shottle makes a good suggestion: konjac root, similar to that used to make shirataki noodles.

  • Anonymous

    3/12/2011 3:13:33 PM |

    I've got a question..it's not really germane to the blog post but here goes:  I've given up grains, only using natural organic products when possible, take CLO, and a myriad of vitamins including magnesium and all the rest.  I just started taking MK-7 about a week ago and noticed within 24 hours my blood pressure dropped substantially, my energy surged, and my mood has increased a ton.  Can I attribute this to the MK-7 or am I just experiencing a quasi-manic / placebo effect state?

  • Vick

    3/13/2011 2:58:59 AM |

    Dr. Davis:

    I see einkorn as a great choice when you feel you have a need for that slice of bread or waffle.  When you slip and feel you need a grain... choose einkorn.

    I make a small loaf of bread that is sliced and then frozen.  It lasts my wife and I a minimum of 2 weeks.  

    We treat as a good choice when we are going to fall off the wagon.

  • reikime

    3/15/2011 5:04:06 AM |

    Hi Dr.D,
    In your reply to Ari, you mention "re-exposure" syndromes. IMHO, these represent gluten or wheat intolerance and certainly excludes gluten in those testing positive for celiac.
    However, even in the non-celiac gluten sensitive population, new studies show damage occuring to joints, increased risks of lymphoma,neurological changes, just as if the person was diagnosed celiac.

    Cutting edge wisdom believes if you have any symptoms or re-exposure symptoms you should eliminate it before you either : 1. become celiac 2. develop an autoimmune disease, or 3. neurological damage.

    BTW, I agree wholeheartedly with avoiding the gluten free food traps. SO many fall headfirst into them.

    More people from the Celiac sites should read this post.

  • WereBear

    4/30/2011 1:12:05 PM |

    I've found this to be a highly pertinent article for me, gluten-free for four and a half months now. We recently got a new supermarket in town with a big gluten-free section, and bless their hearts, I had several friends tell me about it.

    But going there and reading the labels reveals they are very high in sugar and starch; so as a happy low carber, they do me no good at all!

    I've gotten a new mixer and am exploring the many ways of Rev Rolls, instead.

  • Shoiley

    5/6/2011 4:07:34 PM |

    Tried to go wheat-free several times, but the withdrawls including insomnia, constipation, head buzz and brain fog, were hell and I gave up. Each time I ate gluten-free breads. Has anyone else experienced this?

  • Gluten Intolerance

    5/10/2011 11:58:41 PM |

    I saw lots of people who are getting better after how many days because of gluten free diet and even sugar free. Most people are following the most recommended diet and its gluten free and dairy free.

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We got the drug industry we deserve

We got the drug industry we deserve

14. October 2011 William Davis (6)
A biting commentary on just who is writing treatment guidelines for diabetes and cardiovascular disease was published in the British Medical Journal, summarized in theHeart.org's HeartWire here.

"About half the experts serving on the committees that wrote national clinical guidelines for diabetes and hyperlipidemia over the past decade had potential financial conflicts of interest (COI), and about 4% had conflicts that were not disclosed.

"Five of the guidelines did not include a declaration of the panel members' conflicts of interest, but 138 of the 288 panel members (48%) reported conflicts of interest at the time of the publication of the guideline. Eight reported more than one conflict. Of those who declared conflicts, 93% reported receiving honoraria, speaker's fees, and/or other kinds of payments or stock ownership from drug manufacturers with an interest in diabetes or hyperlipidemia, and 7% reported receiving only research funding. Six panelists who declared conflicts were chairs of their committee.

"Of the 73 panelists who had a chance to declare a conflict of interest but declared none, eight had undeclared COI that the researchers identified by searching other sources. Among the 77 panel members who did not have an opportunity to publicly declare COI in the guidelines documents, four were found to have COI."

The closing quote by Dr. Edwin Gale of the UK is priceless:
"Legislation will not change the situation, for the smart money is always one step ahead. What is needed is a change of culture in which serving two masters becomes as socially unacceptable as smoking a cigarette. Until then, the drug industry will continue to model its behavior on that of its consumers, and we will continue to get the drug industry we deserve."

It's like having Kellogg's tell us what to each for breakfast, or Toyota telling us what car to drive. The sway of the drug industry is huge. Even to this day, I observe colleagues kowtow to the sexy sales rep hawking her wares. But that's the least of it. Far worse, even the "experts" who we had trusted to have objectively reviewed the evidence to help the practitioner on Main Street appears to be little more than a hired lackey for Big Pharma, hoping for that extra few hundred thousand dollars.
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Comments (6) -

  • Jim Purdy

    10/14/2011 1:36:03 AM |

    I am not a fan of any drugs, and as a result, I change primary care physician regularly, usually after two visits.
    ON THE FIRST VISIT, I explain to the new doctor that I do not, and will not, take prescription medications. I explain that the only reason I am in their office is to get orders for lab work, so that I can review the results and make my own decisions about lifestyle changes, especially diet. The doctor then calls me" non-compliant" and prints numerous computer-generated prescriptions anyway. Obviously, it is the doctor who is non-compliant, since I have already said I do not want drugs.
    ON THE SECOND VISIT, the doctor asks, "Have you been taking your medications as ordered?" When I tell the doctor again, as I did at the first visit, that I do not take medications, the doctor says, "You're crazy and suicidal." I then find the next doctor, and the cycle starts over.
    As I see things, I have two choices when I feel ill:
    1. I could attack my body with some bizarre BigPharma chemicals that our ancestors' bodies have never dealt with in millions of years of evolution (Oxycodone, hydrocodone? Really? Are doctors nuts?).
    2. Or I could get out of the way and let my body heal itself as has been done over many millions of years of evolution. All I want to do is support that process by making sure to give my body the proper nutrition in the form of the appropriate whole foods.

  • Dr. William Davis

    10/14/2011 3:40:23 AM |

    Wow, Jim. Creepy.

    Don't despair: I'm confident that you will eventually find a healthcare practitioner who will act as your advocate, not a provider of drugs. It may take, unfortunately, going through quite a few practitioners before you come on such a person.

  • Suze

    10/19/2011 1:44:46 AM |

    Great post. I am starting to think there are two kinds of people - those who seek drugs and those who run from them. LOL.
    Among other occupations, I am an OR nurse. I have been wined and dined by the best reps ever, to buy their wares for surgery. It's all about the money.The drug companies have a lot to lose if we all quit taking their meds. Which is exactly what I want to do. I do not want to be a slave to a diagnosis and accompanying pill bottle. I want to be freeeeee.
    This is not to say there is a time and place for medicine. There IS. But not for every sniffle.

  • Jeanne

    10/20/2011 11:44:20 AM |

    Boy Suze, I can relate!  I'm a nurse as well and spent lots of years in NICU, but a change to chemical dependancy/psych was eye opening and downright disgusting in the amount of meds handed out.

    I used to ask patients if they were hungry when dispensing a 6oz. Cup FULL of various pills before breakfast!
    Couldn't take it and quit. Couldn't be a party to pharm management over real therapy.  I also take as few pills as possible, especially antibiotics.

  • N

    11/30/2011 6:36:01 PM |

    Hi Doc,

    I just visited my parents, and my mom shared her recent blood work with me.
    Her cholesterol was a mere 210, and her doc (general practitioner), put her on a statin !!!
    I told her about your blog a bit and particle size, but of course she's hesitant since her doctor obviously has more credibility than me.

    Outside of eating better, what next steps should I advise her to take?  She agreed to request a cholesterol particle size test (is there an official name for this?).

  • Dr. William Davis

    12/1/2011 4:22:01 AM |

    Yes, N: Lipoprotein testing, such as NMR Lipoprofile or Atherotech VAP.

    It really shouldn't be that tough, but we are battling the incredible ignorance in the primary care community who is spread too thin to master any one area.

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