Wheat Belly Quotes

Aside from some extra fiber, eating two slices of whole wheat bread is really little different, and often worse, than drinking a can of sugar-sweetened soda or eating a sugary candy bar.

L'union libre [Freedom of Love]" My wife with the hair of a wood fire With the thoughts of heat lightning With the waist of an hourglass With the waist of an otter in the teeth of a tiger My wife with the lips of a cockade and of a bunch of stars of the last magnitude With the teeth of tracks of white mice on the white earth With the tongue of rubbed amber and glass My wife with the tongue of a stabbed host With the tongue of a doll that opens and closes its eyes With the tongue of an unbelievable stone My wife with the eyelashes of strokes of a child's writing With brows of the edge of a swallow's nest My wife with the brow of slates of a hothouse roof And of steam on the panes My wife with shoulders of champagne And of a fountain with dolphin-heads beneath the ice My wife with wrists of matches My wife with fingers of luck and ace of hearts With fingers of mown hay My wife with armpits of marten and of beechnut And of Midsummer Night Of privet and of an angelfish nest With arms of seafoam and of riverlocks And of a mingling of the wheat and the mill My wife with legs of flares With the movements of clockwork and despair My wife with calves of eldertree pith My wife with feet of initials With feet of rings of keys and Java sparrows drinking My wife with a neck of unpearled barley My wife with a throat of the valley of gold Of a tryst in the very bed of the torrent With breasts of night My wife with breasts of a marine molehill My wife with breasts of the ruby's crucible With breasts of the rose's spectre beneath the dew My wife with the belly of an unfolding of the fan of days With the belly of a gigantic claw My wife with the back of a bird fleeing vertically With a back of quicksilver With a back of light With a nape of rolled stone and wet chalk And of the drop of a glass where one has just been drinking My wife with hips of a skiff With hips of a chandelier and of arrow-feathers And of shafts of white peacock plumes Of an insensible pendulum My wife with buttocks of sandstone and asbestos My wife with buttocks of swans' backs My wife with buttocks of spring With the sex of an iris My wife with the sex of a mining-placer and of a platypus My wife with a sex of seaweed and ancient sweetmeat My wife with a sex of mirror My wife with eyes full of tears With eyes of purple panoply and of a magnetic needle My wife with savanna eyes My wife with eyes of water to he drunk in prison My wife with eyes of wood always under the axe My wife with eyes of water-level of level of air earth and fire

A wheat belly represents the accumulation of fat that results from years of consuming foods that trigger insulin, the hormone of fat storage.

Carbohydrates trigger insulin release from the pancreas, causing growth of visceral fat; visceral fat causes insulin resistance and inflammation. High blood sugars, triglycerides, and fatty acids damage the pancreas. After years of overwork, the pancreas succumbs to the thrashing it has taken from glucotoxicity, lipotoxicity, and inflammation, essentially “burning out,” leaving a deficiency of insulin and an increase in blood glucose—diabetes.

Therefore, wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars.

Modern wheat, despite all the genetic alterations to modify hundreds, if not thousands, of its genetically determined characteristics, made its way to the worldwide human food supply with nary a question surrounding its suitability for human consumption.

As is the case for diabetes and cardiovascular disease, central obesity [belly fat] is also a risk factor for dementia.

Small changes in wheat protein structure can spell the difference between a devastating immune response to wheat protein versus no immune response at all.

As Davis puts it in a characteristic sentence from Wheat Belly: “Increased estrogen, breast cancer, man boobs . . . all from the bag of bagels shared at the office.

To this day, the notion of treating diabetes by increasing consumption of the foods that caused the disease in the first place, then managing the blood sugar mess with medications, persists.

But clouds bellied out in the sultry heat, the sky cracked open with a crimson gash, spewed flame-and the ancient forest began to smoke. By morning there was a mass of booming, fiery tongues, a hissing, crashing, howling all around, half the sky black with smoke, and the bloodied sun just barely visible. And what can little men do with their spades, ditches, and pails? The forest is no more, it was devoured by fire: stumps and ash. Perhaps illimitable fields will be plowed here one day, perhaps some new, unheard-of wheat will ripen here and men from Arkansas with shaven faces will weigh in their palms the heavy golden grain. Or perhaps a city will grow up-alive with ringing sound and motion, all stone and crystal and iron-and winged men will come here flying over seas and mountains from all ends of the world. But never again the forest, never again the blue winter silence and the golden silence of summer. And only the tellers of tales will speak in many-colored patterned words about what had been, about wolves and bears and stately green-coated century-old grandfathers, about old Russia; they will speak about all this to us who have seen it with our own eyes ten years - a hundred years! - ago, and to those others, the winged ones, who will come in a hundred years to listen and to marvel at it all as at a fairy tale. ("In Old Russia")

In addition to the potential to cause health problems, lectins can also stimulate weight gain. The reason that wheat became the grain of choice in northern climates is thanks to a uniquely small lectin in wheat, known as wheat germ agglutinin (WGA), which is responsible for wheat’s weight-gaining propensity. You read that correctly. Wheat helped your ancestors gain or maintain weight in ancient times when food was often scarce; back then, a “wheat belly” was a great thing to possess! And guess what? That WGA in the “ancient” forms of wheat is just as present in modern wheat—hence the weight gain.

Song of myself Now I will do nothing but listen, To accrue what I hear into this song, to let sounds contribute toward it. I hear bravuras of birds, bustle of growing wheat, gossip of flames, clack of sticks cooking my meals, I hear the sound I love, the sound of the human voice, I hear all sounds running together, combined, fused or following, Sounds of the city and sounds out of the city, sounds of the day and night, Talkative young ones to those that like them, the loud laugh of work-people at their meals, The angry base of disjointed friendship, the faint tones of the sick, The judge with hands tight to the desk, his pallid lips pronouncing a death-sentence, The heave'e'yo of stevedores unlading ships by the wharves, the refrain of the anchor-lifters, The ring of alarm-bells, the cry of fire, the whirr of swift-streaking engines and hose-carts with premonitory tinkles and color'd lights, The steam-whistle, the solid roll of the train of approaching cars, The slow march play'd at the head of the association marching two and two, (They go to guard some corpse, the flag-tops are draped with black muslin.) I hear the violoncello, ('tis the young man's heart's complaint,) I hear the key'd cornet, it glides quickly in through my ears, It shakes mad-sweet pangs through my belly and breast. I hear the chorus, it is a grand opera, Ah this indeed is music--this suits me.

The original study showed that the GI of white bread was 69, while the GI of whole grain bread was 72 and Shredded Wheat cereal was 67, while that of sucrose (table sugar) was 59.5 Yes, the GI of whole grain bread is higher than that of sucrose. Incidentally, the GI of a Mars bar—nougat, chocolate, sugar, caramel, and all—is 68. That’s better than whole grain bread. The GI of a Snickers bar is 41—far better than whole grain bread.

breeze which had crossed a thousand miles of wheat-lands bellied her taffeta skirt in a line so graceful, so full of animation and moving beauty, that the heart of a chance watcher on the lower road tightened to wistfulness over her quality of suspended freedom. She lifted her arms, she leaned back against the wind, her skirt dipped and flared, a lock blew wild. A girl on a hilltop; credulous, plastic, young; drinking the air as she longed to drink life. The eternal aching comedy of expectant youth.

disguised as a bran muffin or onion ciabatta, is not really wheat at all but the transformed product of genetic research conducted during the latter half of the twentieth century. Modern wheat is no more real wheat than a chimpanzee is an approximation of a human.

The higher the blood glucose after consumption of food, the greater the insulin level, the more fat is deposited. This is why, say, eating a three-egg omelet that triggers no increase in glucose does not add to body fat, while two slices of whole wheat bread increases blood glucose to high levels, triggering insulin and growth of fat, particularly abdominal or deep visceral fat.

In terms of mitigating wheat’s adverse effects, there is no need to restrict fats. But some fats and fatty foods really should not be part of anyone’s diet. These include hydrogenated (trans) fats in processed foods, fried oils that contain excessive by-products of oxidation and AGE formation, and cured meats such as sausages, bacon, hot dogs, salami, etc. (sodium nitrite and AGEs).

But our ill fortune did not afflict the Portuguese in our town: they still shipped gold and wool to Porto and still sent hanbals, kiswas and other woven goods to Guinea. If anything, the drought and famine we were experiencing had only made their trade more profitable, because the price of the wool had fallen so low that they could purchase larger quantities of it. That year, a strange thing happened. The farmers who had neither the funds to pay the Portoguese tax nor grain to sell at marked had to give their children as payment. Girls of marriagable age were worth two arrobas of wheat; boys twice as that. A custom official of my acquaintance swore that he had seen three Portuguese caravels leave Azzemur, each carrying two hundred girls and women, who would be transported to Seville, where they would be sold as domestics and concubines. From that blighted time came the saying: when bellies speak, reason is lost.

ASPARAGUS WITH ROASTED GARLIC AND OLIVE OIL Asparagus packs a lot of health benefits into a little package. The little bit of extra effort required to roast the garlic will be more than worth it to liven up a batch. Makes 2 servings 1 head garlic Extra-virgin olive oil ½ pound asparagus, trimmed and cut into 2-inch pieces 1 tablespoon ground pecans or almonds ½ teaspoon onion powder Preheat the oven to 400°F. Peel off the papery layers from the garlic head, then slice off the top ¼ inch to expose the garlic cloves. Place in the center of a square of foil and drizzle with olive oil. Seal the garlic in the foil and place in a shallow pan. Bake for 30 minutes. Remove from the foil and let cool. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the asparagus and cook, stirring, until bright green, 3 to 4 minutes. Sprinkle with the ground pecans or almonds and then the onion powder. Squeeze the roasted garlic out of the skins into the pan. Continue to cook the asparagus, stirring, until the asparagus is crisp-tender, 1 to 2

Summary: Wheat Belly Detox Supplements Look for the supplements we use in the Wheat Belly 10-Day Grain Detox in health food stores. Because of regional variation in brands, the reputable brands that are available to you may differ from the ones I list below. Where national brands are widely distributed, I will specify a few quality representative ones. High-potency probiotic supplement: 30 billion to 50 billion CFUs per day for 6 to 8 weeks. My favorite brands include Garden of Life, Renew Life, and VSL#3, all of which contain a long list of preferred bacterial species, as well as high CFU counts. Vitamin D: 4,000 to 8,000 IUs per day to start for adults, as gelcaps or drops; long-term dose adjusted to achieve a 25-hydroxy vitamin D blood level of 60 to 70 ng/mL. Excellent vitamin D preparations are widely available in many brands and surprisingly low in cost. Look for oil-based gelcaps (that look like little fish oil capsules) or liquid drops, but not tablets. Even the big-box stores like Costco and Sam’s Club have excellent preparations. Magnesium: Preferably magnesium malate, 1,200 mg two or three times per day, or magnesium glycinate, 400 mg two or three times per day; or magnesium citrate, 400 mg two or three times per day. (If elemental magnesium—i.e., magnesium without the weight of malate, glycinate, or citrate—is specified on your supplement, aim for around 400 mg magnesium per day.) Source Naturals, NOW, and KAL are excellent brands. Fish oil: 3,000 to 3,600 mg per day of EPA and DHA, divided into two doses. Among my preferred brands are Nordic Naturals, Ascenta Nutra-Sea, and Carlson. Iodine: 500 to 1,000 mcg per day as potassium iodide drops or kelp tablets. Like vitamin D, there are many excellent preparations available at low cost. Iron: Look for supplements in the ferrous form and take only if low ferritin levels or iron deficiency anemia is identified; the dose depends on the severity of anemia and the form chosen. Sundown Naturals, Feosol, and Pure Encapsulations are among preferred brands. Zinc: 10 to 15 mg per day of (elemental) zinc as gluconate, sulfate, or acetate. Twinlab, Thorne, and NOW provide great choices.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

then you should consider reducing or eliminating the following foods in addition to eliminating wheat. • Cornstarch and cornmeal—cornmeal products such as tacos, tortillas, corn chips, and corn breads, breakfast cereals, and sauces and gravies thickened with cornstarch • Snack foods—potato chips, rice cakes, popcorn. These foods, like foods made of cornstarch, send blood sugar straight up to the stratosphere. • Desserts—Pies, cakes, cupcakes, ice cream, sherbet, and other sugary desserts all pack too much sugar. • Rice—white or brown; wild rice. Modest servings are relatively benign, but large servings (more than ½ cup) generate adverse blood sugar effects. • Potatoes—White, red, sweet potatoes, and yams cause effects similar to those generated by rice. • Legumes—black beans, butter beans, kidney beans, lima beans; chickpeas; lentils. Like potatoes and rice, there is potential for blood sugar effects, especially if serving size exceeds ½ cup. • Gluten-free foods—Because the cornstarch, rice starch, potato starch, and tapioca starch used in place of wheat gluten causes extravagant blood sugar rises, they should be avoided. • Fruit juices, soft drinks—Even if they are “natural,” fruit juices are not that good for you. While they contain healthy components such as flavonoids and vitamin C, the sugar

It starts with a thwack, the sharp crack of hard plastic against a hot metal surface. When the ladle rolls over, it deposits a pale-yellow puddle of batter onto the griddle. A gentle sizzle, as the back of the ladle sparkles a mixture of eggs, flour, water, and milk across the silver surface. A crepe takes shape. Next comes cabbage, chopped thin- but not too thin- and stacked six inches high, lightly packed so hot air can flow freely and wilt the mountain down to a molehill. Crowning the cabbage comes a flurry of tastes and textures: ivory bean sprouts, golden pebbles of fried tempura batter, a few shakes of salt, and, for an extra umami punch, a drift of dried bonito powder. Finally, three strips of streaky pork belly, just enough to umbrella the cabbage in fat, plus a bit more batter to hold the whole thing together. With two metal spatulas and a gentle rocking of the wrists, the mass is inverted. The pork fat melts on contact, and the cabbage shrinks in the steam trapped under the crepe. Then things get serious. Thin wheat soba noodles, still dripping with hot water, hit the teppan, dancing like garden hoses across its hot surface, absorbing the heat of the griddle until they crisp into a bird's nest to house the cabbage and crepe. An egg with two orange yolks sizzles beside the soba, waiting for its place on top of this magnificent heap. Everything comes together: cabbage and crepe at the base, bean sprouts and pork belly in the center, soba and fried egg parked on top, a geologic construction of carbs and crunch, protein and chew, all framed with the black and white of thickened Worcestershire and a zigzag of mayonnaise. This is okonomiyaki, the second most famous thing that ever happened to Hiroshima.

A True Story Let me tell you about Wendy. For more than ten years, Wendy struggled unsuccessfully with ulcerative colitis. A thirty-six-year-old grade school teacher and mother of three, she lived with constant cramping, diarrhea, and frequent bleeding, necessitating occasional blood transfusions. She endured several colonoscopies and required the use of three prescription medications to manage her disease, including the highly toxic methotrexate, a drug also used in cancer treatment and medical abortions. I met Wendy for an unrelated minor complaint of heart palpitations that proved to be benign, requiring no specific treatment. However, she told me that, because her ulcerative colitis was failing to respond to medications, her gastroenterologist advised colon removal with creation of an ileostomy. This is an artificial orifice for the small intestine (ileum) at the abdominal surface, the sort to which you affix a bag to catch the continually emptying stool. After hearing Wendy’s medical history, I urged her to try wheat elimination. “I really don’t know if it’s going to work,” I told her, “but since you’re facing colon removal and ileostomy, I think you should give it a try.” “But why?” she asked. “I’ve already been tested for celiac and my doctor said I don’t have it.” “Yes, I know. But you’ve got nothing to lose. Try it for four weeks. You’ll know if you’re responding.” Wendy was skeptical but agreed to try. She returned to my office three months later, no ileostomy bag in sight. “What happened?” I asked. “Well, first I lost thirty-eight pounds.” She ran her hand over her abdomen to show me. “And my ulcerative colitis is nearly gone. No more cramps or diarrhea. I’m off everything except my Asacol.” (Asacol is a derivative of aspirin often used to treat ulcerative colitis.) “I really feel great.” In the year since, Wendy has meticulously avoided wheat and gluten and has also eliminated the Asacol, with no return of symptoms. Cured. Yes, cured. No diarrhea, no bleeding, no cramps, no anemia, no more drugs, no ileostomy. So if Wendy’s colitis tested negative for celiac antibodies, but responded to—indeed, was cured by—wheat gluten elimination, what should we label it? Should we call it antibody-negative celiac disease? Antibody-negative wheat intolerance? There is great hazard in trying to pigeonhole conditions such as Wendy’s into something like celiac disease. It nearly caused her to lose her colon and suffer the lifelong health difficulties associated with colon removal, not to mention the embarrassment and inconvenience of wearing an ileostomy bag. There is not yet any neat name to fit conditions such as Wendy’s, despite its extraordinary response to the elimination of wheat gluten. Wendy’s experience highlights the many unknowns in this world of wheat sensitivities, many of which are as devastating as the cure is simple.

biscuit face.

In fact, wheat has been modified by humans to such a degree that modern strains are unable to survive in the wild without human support such as nitrate fertilization and pest control.3

Eating wheat, like ice climbing, mountain boarding, and bungee jumping, is an extreme sport. It is the only common food that carries its own long-term mortality rate.

Let me describe a typical person with wheat deficiency: slender, flat tummy, low triglycerides, high HDL (“good”) cholesterol, normal blood sugar, normal blood pressure, high energy, good sleep, normal bowel function.

If the gap left by wheat is filled with vegetables, nuts, meats, eggs, avocados, olives, cheese—i.e., real food—then not only won’t you develop a dietary deficiency, you will enjoy better health, more energy, better sleep, weight loss, and reversal of all the abnormal phenomena we’ve discussed

Eat a larger portion of baked chicken, green beans, scrambled eggs, Cobb salad, etc.

People who habitually consume wheat products become crabby, foggy, and tired after just a couple of hours of not having a wheat product, often desperately searching for any crumb or morsel to relieve the pain, a phenomenon I’ve watched with dry amusement from my comfortable wheat-free vantage point.

The incredible range of tastes, textures, and versatility of vegetables means there are choices for everyone, from eggplant sliced and baked with olive oil and meaty portobello mushrooms; to a Caprese salad of sliced tomatoes, mozzarella, fresh basil, and olive oil; to daikon radish and pickled ginger alongside fish. Extend your vegetable variety beyond your usual habits. Explore mushrooms such as shiitake and porcini. Adorn cooked dishes with alliums such as scallions, garlic, leeks, shallots, and chives. Vegetables shouldn’t just be for dinner; think about vegetables for any time of day, including breakfast.

Eat some fruit.

While vegetables should be consumed ad libitum, fruit should be consumed in limited quantities. Sure, fruit contains healthy components, such as flavonoids, vitamin C, and fiber. But fruit, especially herbicided, fertilized, cross-bred, gassed, and hybridized fruit, has become too rich in sugar. Year-round access to high-sugar fruits can overexpose you to sugars, sufficient to amplify diabetic tendencies. I tell patients that small servings, such as eight to ten blueberries, two strawberries, a few wedges of apple or orange, are fine; more than that starts to provoke blood sugar excessively.

Berries (blueberries, blackberries, strawberries, cranberries, cherries) are at the top of the list with the greatest nutrient content and the least sugars, while bananas, pineapple, mango, and papaya need to be especially limited due to high sugar content.

Eat raw nuts. Raw almonds, walnuts, pecans, pistachios, hazelnuts, Brazil nuts, and cashews are wonderful. And you can eat as much as you want. They’re filling and full of fiber, monounsaturated oils, and protein. They reduce blood pressure, reduce LDL cholesterol (including small LDL particles), and consuming them several times a week can add two years to your life.2 You can’t overdo nuts, provided they’re raw.

Use oils generously. Curtailing oil is entirely unnecessary, part of the nutritional dietary blunders of the past forty years. Use healthy oils liberally, such as extra-virgin olive oil, coconut oil, avocado oil, and cocoa butter, and avoid polyunsaturated oils such as sunflower, safflower, corn, and vegetable oils (which trigger oxidation and inflammation). Try to minimize heating and cook at lower temperatures; never fry, since deep-frying is the extreme of oxidation that triggers, among other things, AGE formation.

eggs, sirloin, and pork because of their saturated fat content—but saturated fat was never the problem. Carbohydrates in combination with saturated fat, however, cause measures of LDL particles to skyrocket. The problem was carbohydrates more than saturated fat.

You should also eat eggs. Not “one egg per week” or some such non-physiologic restriction. Eat what your body tells you to eat, since appetite signals, once rid of unnatural appetite stimulants such as wheat flour, will let you know what you require.

Eat dairy products. Enjoy cheese, another wonderfully diverse food. Recall that fat is not the issue, so enjoy familiar full-fat cheeses such as Swiss or Cheddar, or exotic cheeses such as Stilton, Crotin du Chavignol, Edam, or Comté. Cheese serves as a wonderful snack or the centerpiece of a meal. Other dairy products such as cottage cheese, yogurt, milk, and butter should be consumed in limited quantities of no more than one or two servings per day.

Check the labels for wheat in all its various forms, some of which are obvious and others that are not so obvious, with names such as modified food starch, panko, seitan, and bran.

Hidden Sources of Wheat Baguette Beignet Bran Brioche Bulgur Burrito Caramel coloring (?) Caramel flavoring (?) Couscous Crepe Croutons Dextrimaltose Durum Einkorn Emmer Emulsifiers Farina Faro Focaccia Fu (gluten in Asian foods) Gnocchi Graham flour Gravy Hydrolyzed vegetable protein Hydrolyzed wheat starch Kamut Maltodextrin Matzo Modified food starch (?) Orzo Panko (a bread crumb mixture used in Japanese cooking) Ramen Roux (wheat-based sauce or thickener) Rusk Rye Seitan (nearly pure gluten used in place of meat) Semolina Soba (mostly buckwheat but usually also includes wheat) Spelt Stabilizers Strudel Tabbouleh Tart Textured vegetable protein (?) Triticale Triticum Udon Vital wheat gluten Wheat bran Wheat germ Wraps

Clear your kitchen of all obvious wheat and grain sources •Wheat-based products: bread, rolls, breakfast cereals, pasta, orzo, bagels, muffins, pancakes and pancake mixes, waffles, doughnuts, pretzels, cookies, crackers •Bulgur and triticale (both related to wheat) •Barley products: barley, barley breads, soups with barley, vinegars with barley malt •Rye products: rye bread, pumpernickel bread, crackers •All corn products: corn, cornstarch, cornmeal products (chips, tacos, tortillas), grits, polenta, sauces or gravies thickened with cornstarch, corn syrup, high-fructose corn syrup, breakfast cereals •Rice products: white rice, brown rice, wild rice, rice cakes, breakfast cereals •Oat products: oatmeal, oat bran, oat cereals •Amaranth •Teff •Millet •Sorghum

Then eliminate hidden sources by reading labels Eliminate hidden sources of grains by avoiding the processed foods that fill the inner aisles of the grocery store. Almost all of these are thickened, flavored, or textured with grain products, or grains are added as cheap filler and/or appetite stimulants. Living without grains means avoiding foods that you never thought contained grains, such as seasoning mixes bulked up with cornstarch, canned and dry soup mixes with wheat flour, Twizzlers, soy sauce, frozen dinners with wheat-containing gravy and muffins, and all breakfast cereals, hot and cold. (You will find lists of the hidden aliases for wheat and corn, in particular, that can be found in so many processed foods in Appendix B.)

Indeed, grains—especially wheat and corn—are in salad dressings, seasoning mixes, licorice, frozen dinners, breakfast cereals, canned soups, dried soup mixes, rotisserie chickens, soft drinks, whiskies, beers, prescription drugs, shampoos, conditioners, lipstick, chewing gum, and even the adhesive in envelopes.

An avocado, intact in its skin, can be chosen with confidence, as no food manufacturer added grains to it. Eggs in their shell likewise.

Enjoy all the fresh or frozen veggies you want, except for potatoes

Explore the wonderful range of choices: spinach, chard, kale, broccoli, broccolini, collard greens, lettuces, peppers, onions, mushrooms, Brussels sprouts, zucchini, squash, and so on.

Choose from beef, pork, lamb, fish, chicken, turkey, buffalo, ostrich, and wild game. Consider pasture-/grass-fed, free-range, and organic sources whenever possible to minimize exposure to antibiotic residues, hormones, and other contaminants, as well as to do your part in encouraging a return to more humane livestock practices. There is no need to look for lean cuts; look for fatty cuts, often less expensive and full of the fats you need that facilitate success in this lifestyle. And try to overcome the modern aversion to organ meats, such as liver, heart, and tongue, the most nutritious components of all, especially liver and heart.

CHEESES. Purchase real cultured cheeses only (not Velveeta or single-slice processed cheese), preferably organic and full fat, not skim or reduced fat. The cheese-making process minimizes the undesirable aspects of dairy (such as whey and unhealthy forms of casein). Be careful with blue cheese, Gorgonzola, and Roquefort, which are occasionally sources of wheat.

Look for guacamole, hummus, pesto, tapenades, olives, and unsweetened condiments, such as mayonnaise, mustard, ketchup without high-fructose corn syrup, and oil-based salad dressings without high-fructose corn syrup, sugar, dextrose, or cornstarch.

Never exceed 15 grams net carbohydrates per meal or per 6-hour (digestive) period. We calculate net carbs by the following simple equation: NET CARBS = TOTAL CARBS – FIBER

Addiction to milk chocolate, gummy candy, or other junk indulgences will go the way of padded shoulders and harem pants. Good riddance.

•Don’t limit egg consumption. Have a three-egg omelet, for instance, with lots of extra-virgin olive oil, pesto, or olive oil–soaked sun-dried tomatoes.

No light coconut milk; we want the thickest, fattiest variety.

We also avoid hydrogenated fats, or trans fats, a common ingredient in processed foods, especially grain-based foods, as they contribute to heart disease, hypertension, and diabetes. Margarine is the worst, made with vegetable oils hydrogenated to yield a solid stick or tub form. Many processed foods, from cookies to sandwich spreads, contain hydrogenated oils and should be avoided for this and other reasons. Use real organic butter or ghee instead (if you include dairy).

ABSOLUTELY AVOID GLUTEN-FREE FOODS MADE WITH CORNSTARCH, RICE FLOUR, TAPIOCA STARCH, OR POTATO FLOUR. These are the four ingredients most commonly used in gluten-free processed foods. They are awful for health and will completely shut down any hope of weight loss, often resulting in outright, sometimes outrageous, weight gain and inflammation.

LIMIT FRUIT. Adhere to our carb management cutoff and limit yourself to no more than 15 g net carbohydrates per meal. Choose fruit with the least carbohydrate content and greatest nutritional value. From best to worst, choose from: berries of all varieties, cherries, citrus, apples, nectarines, peaches, and melons. One-half cup of blueberries, for example, contains 15 g total carbohydrates and 3 g fiber = 12 g net carbohydrates. This meets the 15 g or less net carbs limit (but don’t forget to factor in other foods you consume along with the blueberries, as it all adds up).

Minimize (ripe) bananas, pineapples, mangoes, and grapes, and when you eat them, do so only in small quantities, since their sugar content is similar to that of candy. A medium 7-inch banana, for example, contains 27 g total carbohydrates and 3 g fiber: 27 – 3 = 24 g net carbohydrates. One-half cup of (unsweetened) pineapple chunks contains 20 g total carbs and 1 g fiber = 19 g net carbs. Both the full ripe banana and the half cup of pineapple chunks are too much and enough to turn off all weight loss and actually begin to trigger some weight gain.

An exception to fruit guidelines are avocados, which are high in fats, rich in potassium, wonderfully filling, and low in net carbs (3 g per avocado).

Organic, full-fat cheese, full-fat cream cheese, and organic butter and ghee are the least problematic forms of dairy.

LIMIT LEGUMES, COOKED POTATOES, SWEET POTATOES, AND YAMS. Here is where carbohydrate counting can be put to work, keeping intake to no higher than 15 g net carbs per meal. In general, it means eating no more than ¼ cup of any of these foods per meal.

INDULGE IN THE DARKEST CHOCOLATES. Chocolates that are at least 70 percent cocoa, preferably 85 percent or higher, easily fit into your regimen. Count net carbohydrates: the delicious Ghirardelli Intense Dark 86% Cocoa chocolate bar, for instance, contains 15 g total carbs, 5 g fiber (lots of fiber in dark chocolate) = 10 g net carbs in 4 squares (45 g) of chocolate, which is half of the entire 3-ounce bar, more than enough to satisfy even the most serious chocolate habit.

And go ahead: Dip your chocolate into natural peanut butter or almond butter.

Among the safest sweeteners are pure liquid or powdered stevia; stevia with inulin but not maltodextrin; monk fruit (also known as luo han guo); and two safe naturally occurring sugar alcohols, erythritol and xylitol. (Be careful with xylitol around dogs, as it is toxic

MEATS SHOULD BE UNCURED AND UNPROCESSED AND SHOULD NOT CONTAIN SODIUM NITRITE. Sausage, pepperoni, bacon, salami, and other processed meats often contain the color-fixing chemical sodium nitrite. Upon cooking, sodium nitrite reacts with amino acids in meat, yielding nitrosamines that have been linked to gastrointestinal cancers.

You should look for meats labeled “uncured” and without sodium nitrite listed on the label (not to be confused with nitrates). Of course, also make sure processed meats contain no wheat, cornstarch, or other hidden grains, particularly lunchmeats, sausage, and deli meats.

Brain serotonin levels can be increased by taking the nutritional supplements tryptophan or its closely related 5-hydroxytryptophan (5-HTP).

Tryptophan can be taken during the day, e.g., 500 to 1,000 mg three times per day. Alternatively, it can be taken at a higher dose once per day at bedtime to encourage sleep at a dose of 1,000 to 3,000 mg. Tryptophan is most effective taken on an empty stomach. If tryptophan is not available to you, the more widely available 5-HTP, taken at a dose of 50 to 100 mg three times per day, exerts similar effect. Or, as with tryptophan, a single daily bedtime dose of 100 to 300 mg can be used to improve sleep and obtain the daytime benefits.

Green bananas (truly green and unripe) and plantains: Up to 27 g fiber in one medium banana Raw white potato (peeled): 20 g fiber per 1 medium (3½ inches long) Hummus or roasted chickpeas: 15 g fiber per ¼ cup (10 g net carbohydrates) Inulin powder: 5 g fiber per teaspoon Fructooligosaccharide (FOS) powder: 5 g fiber per teaspoon Lentils: 2.5 g fiber in ½ cup (11 g net carbohydrates) Beans: 1.8 g fiber in ¼ cup (11 g net carbohydrates)

We aim for a total prebiotic fiber intake of 20 g per day. The easiest way to accomplish this is to include a coarsely chopped green banana or raw white potato in a smoothie every day.

Inulin or fructooligosaccharide (FOS) powders, found in health food stores, are an especially convenient way to obtain such fibers.

I like to slice or chop a raw potato to include in salads, blend a chopped raw potato or green banana into a smoothie, add a couple of teaspoons of powdered inulin to various dishes, and dip vegetables or grain-free crackers into hummus. Consuming small quantities—e.g., no more than ¼ cup per meal—of lentils, chickpeas, and starchy beans (black, kidney, white, lima) adds to your daily total.

Restoration of vitamin D, in my view, is second only to wheat and grain elimination as the most powerful tool for health available.

Restore vitamin D to healthy levels and wonderful things happen: improved mood, clearer thinking, better bone health and protection from osteoporosis, reduced blood sugar and blood pressure, and improved physical performance and protection from dementia and cancer—compounding many of the wonderful effects begun by wheat and grain elimination.

therefore advise people to take 4,000 to 8,000 international units (IUs) per day of oil-based vitamin D3, or cholecalciferol, in gelcaps or drops, for assured absorption. This dose is sufficient to achieve a 25-hydroxy vitamin D blood level of 60 to 70 ng/mL after 2 to 3 months of supplementation in the majority of people, just like a young lifeguard with a tan.

Try to buy meats from grass-fed livestock (which have greater omega-3 fatty acid composition and are less likely to be antibiotic- and growth hormone–ridden), and preferentially those raised under humane conditions

EGGS—If your budget permits, look for organic eggs obtained from pastured chickens. Truly healthy eggs have a deep yellow, orange, or even red-colored yolks, along with richer flavor.

Understand that while you are actively trying to lose weight, more than one alcoholic drink will shut down your capacity to lose weight that day.

Understand that while you are actively trying to lose weight, more than one alcoholic drink will shut down your capacity to lose weight that day. Ideally, you should not drink, or you should at least sharply curtail your consumption, while trying to lose weight. Then, once you have achieved your goal weight, loosening up to two drinks per day is perfectly safe (provided you have no history of struggles with alcohol).

(You can recognize real cheese by the words “culture” or “live culture” in the list of ingredients, meaning a live organism was added to ferment the milk.)

(Predictably, this strategy is being pursued by the pharmaceutical industry to commercialize a weight loss drug that contains naltrexone, an oral equivalent to naloxone. The drug is purported to block the mesolimbic reward system buried deep within the human brain that is responsible for generating pleasurable feelings from heroin, morphine, and other substances.

The carbohydrates in wheat are digested very quickly and turned into glucose. When there is glucose present in your bloodstream, your body responds by secreting insulin. Insulin’s job is to get that glucose out of your bloodstream and into your cells, where it can be used as energy. The more glucose in your blood, the more insulin is secreted. However, if your body doesn’t require all of the glucose present, it stores the excess as visceral fat, which is a layer of fat surrounding your organs. This is different from subcutaneous fat, which is the fat just below your skin.

There are several significant dangers of excess visceral fat. Aside from the added strain that it puts on your heart, visceral fat disrupts normal hormone balance and function so much that it has been labeled as an actual endocrine gland.

How does this affect your body? Several hormones are known to be disrupted, including leptin, ghrelin, insulin, and cortisol. Leptin and ghrelin tell you when you’re hungry and when you’re full. Insulin, of course, moves glucose into the cells or stores it as fat. Cortisol is a stress hormone that stimulates the storage of fat around the abdomen. The effects on insulin, however, are extremely troubling to the medical community because they have far-reaching consequences.

Researchers are just beginning to understand the effects of wheat and gluten on the body’s immune system. While we’ve known for some time now that gluten triggers serious inflammation in the body of a person with celiac disease, we are just now learning that the immune systems of people without celiac are also affected.

Because some aged cheeses are fermented with wheat, you want to eliminate them from your diet. These include bleu, Roquefort, Gorgonzola, and some cottage cheese. Cheeses such as mozzarella, Swiss, and goat cheese are fine.

There are many good wheat-free, gluten-free versions of many of these foods, but you need to be careful about which ones you use. Many gluten-free products still contain wheat, and many wheat-free products still contain gluten. Also, many gluten-free flours are made of starches such as potato starch that are just as hard on your blood sugar as white flour. For condiments, sauces, and the like, read the labels carefully. For baked goods, snacks, and treats, it’s much better to make your own.

Therefore, wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars. This has important implications for body weight, since glucose is unavoidably accompanied by insulin, the hormone that allows entry of glucose into the cells of the body, converting the glucose to fat. The higher the blood glucose after consumption of food, the greater the insulin level, the more fat is deposited. This is why, say, eating a three-egg omelet that triggers no increase in glucose does not add to body fat, while two slices of whole wheat bread increases blood glucose to high levels, triggering insulin and growth of fat, particularly abdominal or deep visceral fat.

In one of Dr. Westman’s recent studies, 84 obese diabetics followed a strict low-carbohydrate diet—no wheat, cornstarch, sugars, potatoes, rice, or fruit, reducing carbohydrate intake to 20 grams per day (similar to Drs. Osler and Banting’s early-twentieth-century practices). After six months, waistlines (representative of visceral fat) were reduced by over 5 inches, triglycerides dropped by 70 mg/dl, weight dropped 24.5 pounds, and HbA1c was reduced from 8.8 to 7.3 percent. And 95 percent of participants were able to reduce diabetes medications, while 25 percent were able to eliminate medications, including insulin, altogether.35

Indirect evidence for insulin’s role in causing acne also comes from other experiences. Women

acne also comes from other experiences. Women with polycystic ovarian syndrome (PCOS), who demonstrate exaggerated insulin responses and higher blood sugars, are strikingly prone to acne.11 Medications that reduce insulin and glucose in women with PCOS, such as the drug metformin, reduce acne.12 While oral diabetes medications are usually not administered to children, it has been observed that young people who take oral diabetes medications that reduce blood sugar and insulin do experience less acne.13

Eliminate the wheat, eliminate the problem. What have you got to lose except your wheat belly, your man breasts, or your bagel butt?

International Maize and Wheat Improvement Center (IMWIC), located east of Mexico City at the foot of the Sierra Madre Oriental mountains. IMWIC began as an agricultural research program in 1943 through a collaboration of the Rockefeller Foundation and

However, many gluten-free foods are made by replacing wheat flour with cornstarch, rice starch, potato starch, or tapioca starch (starch extracted from the root of the cassava plant). This is especially hazardous for anybody looking to drop twenty, thirty, or more pounds, since gluten-free foods, though they do not trigger the immune or neurological response of wheat gluten, still trigger the glucose-insulin response that causes you to gain weight. Wheat products increase blood sugar and insulin more than most other foods. But remember: Foods made with cornstarch, rice starch, potato starch, and tapioca starch are among the few foods that increase blood sugar even more than wheat products.

Understanding that wheat, specifically exorphins from gluten, have the potential to generate euphoria, addictive behavior, and appetite stimulation means that we have a potential means of weight control: Lose the wheat, lose the weight.

LESSONS FROM A WHEAT-FREE EXPERIMENT An interesting fact: Whole wheat bread (glycemic index 72) increases blood sugar as much as or more than table sugar, or sucrose (glycemic index 59). (Glucose increases blood sugar to 100, hence a glycemic index of 100. The extent to which a particular food increases blood sugar relative to glucose determines that food’s glycemic index.) So when I was devising a strategy to help my overweight, diabetes-prone patients reduce blood sugar most efficiently, it made sense to me that the quickest and simplest way to get results would be to eliminate the foods that caused their blood sugar to rise most profoundly: in other words, not sugar, but wheat.

DID YOU KNOW? Many people committed to lowering their sugar intake are still eating “healthful” wheat products such as whole-wheat bread even though one teaspoon of table sugar has a glycemic index of 59, while a slice of whole-wheat bread has a glycemic index of 72!

According to the American Heart Association, people with type 2 diabetes are two- to four-times more likely to have a stroke and two- to four-times more likely to die of heart disease. Type 2 diabetes can also lead to kidney damage or kidney failure, diseases of the eye and loss of vision, and nerve damage.