There are numerous items I’d love to see people remove from their diets, but high on the list are artificial sweeteners.  Many people have become dependent and addicted to these controversial substances—but most don’t even realize it.

I understand that.  At one point I used artificial sweeteners on a regular basis. I would consume diet soda, use artificial sweeteners in my coffee, and use them in cooking and baking. Growing up, I remember hearing about the dangers of “the little pink packet,” better known as Sweet and Low®.  Proudly at the time, I never used that product.  Instead, I used “the little blue packet,” or aspartame (Equal®), and didn’t give it a second guess. Low and behold, studies began rolling out about the dangers of aspartame. So I cleverly switched to the newest solution—Splenda®, “the little yellow packet.” After all, they say it is made from real sugar (oh yea, that made it healthy).  The marketing said it was “safe,”unlike the other artificial sweeteners because Splenda® is so natural.  Yes, I bought into that for many, many years.

Eventually, some chronic health issues led me to become more conscious of my health. I took some time to research and learn about artificial sweeteners, and I learned about how detrimental they truly were to my body. Besides all of the controversy over whether or not they cause cancer, I discovered a host of other reasons to avoid them. These include (but are not limited to) weight gain, insulin resistance, diabetes, metabolic syndrome, bladder issues, and addiction to the sweeteners. In fact, in our personal training studios, we find our clients have the greatest difficulty eliminating diet soda.

Since then, I have stopped using artificial sweeteners for me and my family. I have realized, however, the importance of being vigilant about reading ingredient labels—artificial sweeteners have found their way into so many foods these days! Just recently, I was about to purchase some fruit cups for my children. The package read “packed in its own juice,” which is typically what I look for when I purchase this type of item. But the label “no added sugars” made me wonder. Upon reading the label, I found there were no added natural sugars—just added aspartame! Thankfully I noticed before I made the purchase. Buyer beware!

So the choice is yours: use these highly controversial chemicals and hope they are safe,  or simply stay away and not worry about it any more. If you must sweeten, check out the natural sweetener Stevia.

The following is a great article on artificial sweeteners:

http://www.doctoroz.com/ videos/artificial-sweeteners- and-other-food-substitutes- dangerous-your-health

Our last post on artificial sweeteners provoked some interesting discussion on our Facebook page.  We discussed the dangers of using artificial sweeteners in one’s diet, as well as healthier alternatives.

In the same week we made our post, some new news came out about another place we may be seeing artificial sweeteners show up in our food supply (oh, and without it even being on the label).  Where?  In our milk and other dairy products.  Find out about why this might be the case and about studies that show some new potential side effects of artificial sweeteners that may surprise you!

READ ALL ABOUT IT BELOW.
Artificial Sweeteners coming to our milk?  By Naturally Savvy.com

READ ALL ABOUT IT BELOW.

Dairy Industry Wants to Spike Milk with Aspartame (And not tell you) By Care2.com

WHOLE GRAINS: WHAT WE’VE BEEN TOLD

Remember when we thought that eating fat made you fat?  Turns out most people eliminated essential and necessary fat from their diet and turned to carbohydrates (grains and starches) to meet their dietary needs. The pasta industry loved it.  How did that work out – people got FATTER, diabetes rose, inflammatory bowl conditions and other gut diseases including auto-immune diseases skyrocketed!  During the last decade, we have been inundated with advertising and marketing directing us away from those “white” non-nutritious carbohydrates that were being blamed for our fatness, and told to eat “Whole Grains.”  In fact, we still hear on commercials today that the best weight loss methods should  “include Whole Grains” in our diets.  Of course, those t.v. commercials are typically from cereal products and other very sugary products!  I’m sure that serving of whole grain in the Kellogg’s Whole Grain Pop Tarts is melting off the pounds, right?  WRONG!

THE TRUTH

Bottom line on grains (and starches) – many people simply cannot tolerate them and they are detrimental to many people’s health and weight issues. Can some people tolerate them better than others?  Yes.  But, can everyone live without them?  Yes.  The question is – can you tolerate them well?  This is the million dollar question and I encourage you to find out for yourself!  Take the NO-GRAIN, NO STARCH Challenge for 30 days and you will have a much better understanding of how these carbohydrates affect you personally.

MY CHALLENGE, AND YOURS

Whole grains do provide many nutrients that their highly processed “sister” products (highly processed grains) do not.  However, like many things in life, you need to outweigh the good from the bad.  Personally, grains and the anti-nutrients in them (specifically gluten and lectins) caused me to have Leaky Gut syndrome that lead to malnutrition and a very painful inflammatory gut disease.  It has taken years to repair and because of this personal journey, I have become quite researched and knowledgeable on gut permeability and intestinal diseases, and the harm that grains and starches can cause in many people.   I know – for you pro-wheat, pro-grain people – these might be fighting words.  Truly, I’m looking to provide you factual information on potential problems that are known to be caused by grains of any kind.  What you ultimately decide to eat is a personal decision.  For those of you still struggling to lose weight even though you are eating the right portions of good protein sources, lots of veggies, some fruits and “whole grains,” see what happens if you cut them out entirely for just 4-6 weeks!

MORE INFORMATION ON WHOLE GRAINS AND YOUR HEALTH

Because of scope of the variety of problems associated with grains (and starches), I plan to write a few posts on the topic, including information about gut health.  This is an introduction to those posts and I encourage you to read these two articles which present a great overview on the topic – What is Wrong With Grains?, and 10 reasons to avoid grains.  These articles are not at all any special endorsement of the specific Paleo Diet Theory – it just so happens that Paleo dieting eliminates grains and thus provides lots of research on the topic.

Remember – life is about balance.  If you can tolerate a little bit of grains (after testing by elimination and re-introduction), perhaps eat them 10-15% of the time while making vegetables your best replacement choice.  Need a little crunch – go for the nutritious raw nuts like almonds, walnuts, macadamia, etc.  And take the time to do an internet search on some great baking using almond and coconut flours and sweeten with applesauce or Stevia.  Enjoy Health!

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten

Today we are continuing a series called “Why ‘Whole’ Grains Might Not Be As Healthy For You As You Think”.  In our first post of this series, we discussed the many negative health effects that eating a diet high in grains and starches has had on many Americans.  I shared my own journey of battling severe health issues which I was able to stop and turn around by changing how I ate, and offered a challenge to you!  Make sure you check out the full introductory post to our series here.

HOW DOES THE BODY PROCESS THE GRAINS WE EAT?

The first reason you may want to consider eliminating (or reducing) grains and starches from your diet is as simple as sugar.  You see, when you eat a grain, it is quickly converted in the body to a sugar.  Yes, even the organic, whole grain kind!

Grains are carbohydrates (some with a little bit of protein and fat).  Carbohydrates are either starch, sugar, fiber or a combination.  While WHOLE grains do provide about 3 times the amount of fiber as refined, highly processed grains – they all aren’t super-high in fiber to begin with.  Take a look at the fiber content of these popular grains compared with some fruit/veggies:

When you eat your slice of 100% whole wheat bread you receive approximately 2 grams of fiber, but you consume 20 grams of carbohydrates (starch and sugar) and 100 calories.  To compare, if you eat a cup of cooked spinach, you get the same 2 grams of fiber but only 4 grams of carbohydrate and just 35 calories.  By eating the wheat bread – your body now must deal with the 20 grams of sugar it has just digested.

BLOOD SUGAR SCIENCE – KEPT SIMPLE

As the glucose (sugar) enters your blood stream quickly, it cannot remain there for a long time or it would cause severe damage. This is known as a “blood sugar surge.”  To get the sugar out, your pancreas produces a lot of insulin (a fat storage hormone), which helps your cells to allow the sugars to enter and be utilized as energy. This is known as the “blood sugar plummet.”  Some of the “leftover” sugars can be stored in small amounts in the form of glycogen (in muscle and liver), but most will be stored as triglycerides (or fat) in your cells.  Many of us have the telltale signs of this with the excess fat in our waist, belly and hips!

Over time, eating grains and starches with a high carbohydrate count and high glycemic load, (which we will discuss in a follow-up post) will create a continual irregular blood sugar pattern of surges and crashes and thus begin to wreak havoc on one’s body.  Conditions like metabolic syndrome, insulin resistance, diabetes, and silent inflammation are all examples of what can result from the surge/crash patterns we create by our food choices.  Our bodies long for homeostasis (stability) in our blood sugar and function best when we keep sugars to a minimum and balance them out with good proteins and beneficial fats.

SUGAR DOES NOT DO A BODY GOOD

So remember – limiting your overall sugar intake means limiting those grains and starches.  While the grains may contain more nutrients than the plain sugar does, the body still treats the sugar (carbohydrate) the same!  Want to really kick start your weight loss program, or want to get past that plateau? Try cutting out the grains!  Want to feel more energy, more balance, less jittery, less cravings?  Cut out the grains!  Remember, you cannot get past “sugar” cravings by only cutting out simple sugars – you need to cut out all sources of sugar.

Coming next in this series – The glycemic load of Grains, explained!

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten

If you’re like most people, you make a plan to eat better!  Breakfast begins the day just great with a nice green protein shake filled with spinach, protein powder, berries and Coconut oil.  Lunch is a green salad with organic chicken, kale, chopped egg, veggies, and olive oil with balsamic vinegar dressing.  And dinner will be 5-Star: salmon sautéed with garlic and dill, with a side of steamed carrots.  You’re feeling really great about your efforts!

Uh oh!  Sometime around mid-afternoon, hunger sets in. You’re at work or on the go and you can’t run out and find a healthy snack that won’t blow your hard work!  You know you should have brought something from home, but you were so busy planning your three healthy meals that day, time got away from you.u.

Plan for Healthy Snacking

Here’s what you do. Plan ALL your snacks out.  Not for just one day, but every day.  Then, every day that you wish to have a healthy snack, you simply eat an allowed snack and your hunger pains won’t stand a chance.  When you are hungry is the worst time to think of a snack you wish to eat.  It’s also the worst time to go grocery shopping. You need to always be on offense when it comes to snack time and hunger in between meals.

There are many healthy snacks to choose from, but remember: having too many to choose from creates more work. Pick from a handful that you actually like; not ones you are settling for just because you believe they are good for you.  When you settle, hunger pains can actually still win because you may reject your choice. When you actually like your snack, you will choose to eat it because it’s delicious. You probably will be look forward to snack time.time.

Here are some of my favorites Some contain chocolate!:

Handfuls of nuts, seeds coconut flakes and dried fruits*.  Pick which type you like and prepare small bags or small containers with them in advance. Treat yourself in some of your sacks by putting in a few dark chocolate pieces with no added sugars.

Antioxidant Dark Chocolate Bark*.  Make a big batch and store in small bags or containers in the fridge. (recipe located on www.exercisecoach.com / resources / nutritional information).

Cacao Powder Protein Shake.  If you have a break room at work, keep an individual size smoothie blender on hand and whip one up. Cacao powder, almond or coconut milk, protein powder (Coach Fuel or Coach Fuel-DF recommended), and a little bit of ice. You can also add a dollop of nut butter or various fruits to keep it interesting.

Apples with Almond or Cashew Butter.  Chop up an apple in the morning and put a splash of lemon juice to keep from it from browning. Scoop a tablespoon of nut butter in a bowl and dip your apple to enjoy the great-tasting combo. Works well with bananas too!

Guacamole. A batch can last two to three days if sealed properly. Dip fresh veggies like carrots, peppers or celery. (recipe on www.exercisecoach.com / resources / nutritional information).

Raw Veggies.  Chop ahead and put in snack packs to go! Carrots, celery, peppers, cauliflower, broccoli, mushrooms, cucumbers, etc. Mix and match. Dip in nut butters, guacamole, or homemade vinaigrette dressing (recipe on www.exercisecoach.com / resources / nutritional information).

Fresh Fruits. Any individual fruits that you like, or a variety.  Chop ahead and put in snack packs.  (If you have issues with blood sugar, choose blackberries, raspberries or strawberries, which are lower in sugar).

Plantain Chips.  Crunchy and sweet – Trader Joe’s has them ready to go!

Avocado. Scoop out half one day and half the next. Seal tightly to keep from browning.

RXBAR.  They come in a variety of flavors and have only five natural ingredients! No added sugars! Rxbar.com or at your local The Exercise Coach® Studio.

Grapes.  Have a handful with an ounce or two of raw milk cheese (sold at Whole Foods or Trader Joe’s).

Hard Boiled Eggs.  Have one or two – they’re only about 70 calories each. Tons of nutrition are packed into this easy-to-eat snack. Have some salt or pepper on hand to season. Make a dozen for the week!

Start planning your own snack attack packs, and be ready when between-meal hunger sets in!

*Dried fruit is not allowed during The 30 Day Metabolic Comeback Challenge.

Our grain series continues today with our discussion of the Glycemic Index, Glycemic Load, and what this all means in relationship to grain consumption.  Before jumping into today’s article, you may want to read our series introductory post Why Whole Grains May Not Be As Healthy For You As You Think and Part 2: It’s As Simple As Sugar.

Understanding the Glycemic Load

No series on grain avoidance would be complete without a discussion of The Glycemic Load (GL).  When I left off on the last post, I gave a basic explanation of the carbohydrate values in grains and explained that sugars ultimately were a big reason one might want to reduce or eliminate grains from their diet.  As explained, the carbs (sugars) cause blood sugar surges and insulin responses that over time, wreak havoc on the body.  Because of this process, interest in The Glycemic Index  (GI) has skyrocketed! It seems everyone interested in stabilizing their blood sugar is looking to this index to make food choices.  As such, we have seen a surge in people eating honey or agave nectar thinking it was “good” for them since it was lower on the GI than sugar.  And, we see people neglecting to eat bananas or carrots because they have a high GI index rating!  As you can probably tell, this way of eating means that some people are avoiding healthy, nutritious foods and eating foods that are simply  “kinder” alternatives to table sugar!

GLYCEMIC INDEX – A basic understanding

Before we can understand the difference between the Glycemic Index (GI) and the Glycemic Load (GL) (and why I think the GL is of far more importance practically speaking), it is important to understand the GI.  Simply put, the GI ranks carbohydrates on a scale of 1 to 100 based upon the rate of how 50 grams of that food affects your blood sugar levels (i.e. how rapidly they are digested and absorbed, thus affecting blood sugar fluctuation). Lower GI foods will digest slowly and require only gradual rises in blood sugar and insulin.  High GI foods digest quickly and will cause rapid increases in blood sugar and insulin.  A GI of 1-55 is considered low, 56-69 is considered medium, and 70-100 is high.  50 grams of glucose is ranked at 100.   There are many published charts which give you the GI for common carbohydrates. This chart gives the glycemic information for a great variety of foods, and this one gives information on grains and cereals.

GI, however, is not a measure of “how much” of that food you are eating.  When the GI is determined, all foods tested are given in the same quantities (50 grams). Thus, if you had just a tiny amount of a “high” GI food, the actual affect on your blood sugar may not be as great as a large amount of a medium GI Food. For example, if you came home really hungry – you might indulge in a large bowl of pasta (which has a high GI Index rating).  Yet, you probably would not indulge in the same size bowl of pineapple or beetroot (which has a high GI Index rating).  We typically eat these types of foods in lower quantities.

Introducing the Glycemic Load

This practical fact spawned the development of another measure for blood sugar affect called The Glycemic Load.  The GL is calculated by multiplying it’s GI by the amount of carbohydrate (sugar and starch) contained in a standard portion size.  That amount is then divided by 100.  Simply put – the Glycemic Load will tell you the affect on blood sugar based on a common portion size of that food. GL’s of 10 or below are low, 20 or below are medium and over 20 are high.  For example, watermellon has a GI of 72 (High).  Yet, it’s Glycemic Load based upon a 1 cup portion size, is only 8 (LOW).  An equal 1 cup serving of “healthy” whole grain brown rice has a GI of 55 (medium) and a GL of 23 (High).

The bottom line is, both measures are good but the Glycemic Load will tell give you more data on the affect of that food based on the amount you would actually eat vs. the affect based on a fixed quantity of every food item on the index.   If we looked only at GI to choose foods, we wouldn’t even choose to eat the carrots, for example, since they are relatively high on index! Yet, in reality, the small quantity we would eat would have nominal affect on our blood sugar but a great affect based on the nutrients contained. Looking only to the GI, we may even justify choosing peanut   M-N-M’s which have a lower (33) GI index rating over many healthy, nutrient dense foods!  I’m guessing we all can agree that the candy would not be the better choice.

What this all means for Grains

When it comes to grains, we can see from the GI and GL charts that grains simply are a medium to high GI and GL choice.  Anything made from processed grains (breads, pasta’s, cereals, baked good, etc. are all high and we typically over-indulge making our serving size (and GL Load) extremely high.  But even when we look at the grain itself (1 cup of brown rice, barley, buckwheat, millet, bulgar, corn) you can see that the GI and the GL are still medium to high. Bottom line — eating grains regularly will unfortunately cause the detrimental affect on blood sugar described in the previous post.

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten

Welcome to our series entitled “Why Whole Grains Might Not Be As Healthy For You As You Think”.  If you are just joining us, check out our introductory post Why Whole Grains May Not Be As Healthy For You As You Think, Part 2: It’s As Simple As Sugar, and Part 3: Understanding the Glycemic Load.

If you have been following my posts from this series, (and I hope you have been), you have learned that there is another side to the “healthy” whole grain story.  My goal is to give you fact-based information so that you will weigh out the good with the bad and make an informed decision. At The Exercise Coach®, we emphasize whole food nutrition and our nutrition playbook goes into great detail explaining the simple facts of healthy eating.  Do I eat rice or other grains?  Yes, but only on occasion.  Because of my history of digestive issues and my gluten intolerance (which you will soon learn that many people have), it is easy for me to avoid most grains.  Yet to be honest, rice, and corn can still be quite enticing!

REMEMBER – IT IS AS SIMPLE AS SUGAR

In my earlier posts, I explained that grains are primarily carbohydrates (starches and sugars), and eating a large amount of starches and sugars leads to blood sugar instability, insulin problems, and fat storage.  Sugar does not do a body good.  I also educated you on the Glycemic Index and the Glycemic Load so that you will be able to choose foods, and portions of foods, that have a lesser affect on blood sugar.  Ultimately, choosing foods that help you to feel good!  Unfortunately, a typical serving of grains did not fit the criteria.  Believe me – it makes me sad too!

ANTINUTRIENTS – WHAT ARE THEY?

Besides the fact that grains are sugars (and sugars harm the body), grains also contain what are known as “antinutrients.”  An antinutrient is simply a compound that interferes with the absorption of nutrients. The antinutrients in grains are gluten (a protein), phytic acid (phytates), lectins, and two enzymes called alpha-amylase inhibitors, and protease inhibitors.  I hope to shed some light on each of these and help you understand the ways in which they can potentially hinder your good health.  Today’s post will concentrate on Phytic Acid.

#1 – PHYTIC ACID – WHY YOU SHOULD CHOOSE TO REDUCE THIS COMPOUND

Phytic Acide (Phytates):  Phytic acid is the storage form of phosphorus found in plant-based foods. Fruits and vegetables have almost none.  Grains, legumes, seeds and nuts have the highest amounts. It is primarily in the bran or outer hull portion of these foods. Humans cannot digest it.  The main problem with phytic acid is that it binds to the precious minerals you consume (calcium, magnesium, iron, and zinc) preventing you from absorbing them properly. Many people suffer from mineral deficiencies due to the consumption of phytic acid. Mineral deficiencies lead to symptoms and disease such as muscle cramps, menstrual issues, skin problems, PMS, osteoporosis, fatigue, anemia, and poor immunity, to name a few.  So I know what you are thinking.  I’ll cut out the nuts to lower my phytic acid intake.  Well, chances are, you are not having “meal” portions of nuts each and every day like you are having with grains (cereal for breakfast, bread for lunch, pasta or rice for dinner, etc.).  That handful of nuts would certainly be less risky than that day’s worth of grains!

Besides blocking the absorption of these important minerals, phytic acid also inhibits enzymes that we need to digest our food including pepsin which is needed to break down proteins in the stomach, amylase needed to break down starches into sugars, and trypsin needed for protein digestion in the small intestine.  This leads to a whole host of digestive issues which can then lead to a whole host of other seemingly non-related symptoms like headaches, tooth decay, fatigue, rashes, etc.  If you suffer from digestive issues, reducing phytic acid should be a big priority.

While phytic acid is not something you will be able to completely eliminate from your diet, chances are if you substantially cut down on the grains and eat seeds and nuts in moderation, you will be just fine!

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten

BY: CYNTHIA HENRICH, CONTRIBUTOR

The primary seat of insanity is generally in the region of the stomach and intestines.” – Philippe Pinel, 1807

Imagine for a moment that you find yourself in a strange room. Surrounding you are heaps of garbage which are oozing a rather disturbing toxic substance onto the floor that even the bugs are avoiding. And the bugs; hoards of bugs munching on some sticky, sugary stuff wedged into the nooks and crannies of the floor boards. There’s a cleaning lady frantically trying to mop up the mess, but it’s impossible to keep up. You’re starting to feel a bit nauseous and unable to focus. Out of the corner of your eye you notice a rather shady looking gang of people and notice the flash of a weapon here and there on their bodies. Your tend to really absorb the energy of your surroundings, so at this moment you are teetering between a soul-sucking depression and a massive breath-stealing anxiety attack. There were a couple of policeman patrolling a moment ago, you seem to remember, until you notice that they are tied up over in the corner. You suddenly have a flash of clarity and see that there are gaping holes in the walls and that you can escape through them. No sooner are you through the nearest breach, when you are assaulted, asked for your ID (which no one can decipher) and pinned to the ground. You are told that you have triggered a security alert and have been determined a threat to the community. And your nightmare is just beginning.

That’s what conditions are like in an imbalanced digestive system.

Your intestinal system is a complex environment that is truly the core of your health. What you eat is only a part of the picture. What you absorb and what you can produce and defend against are the other big parts of this puzzle. A healthy small intestine is lined with villi, small finger-like projections that if spread out over a surface would be equivalent to the area of a tennis court. These villi are responsible for absorbing what we consume, by letting nutrients seep into our bloodstream so the body can use them for energy.

Throughout our intestinal system, we have bacteria that function almost as an independent organism. This is known as our microbiota. Eating fermented foods and taking different probiotics can help to keep this system balanced and healthy. These bacteria fight for real estate on the lining of our intestines. This can get challenging, because the typical diet tends to feed the bad bacteria and give them the edge in the battle. The good guys prefer to eat non-sugary, green based foods, and the bad guys just want sugar and junk. Guess who usually wins the battle?

These microbiota are where the story gets very interesting. They help to regulate inflammation in our body by controlling certain inflammatory markers known as cytokines. Cytokines are like the special forces warriors that support the bad bacterial troops with flame throwers. They run the good guys out of town and invite over their friends… the yeast, viruses, fungal colonies and (if the party is really happening) the parasites get in the game. At this point, it’s the Animal Housefraternity party of epic proportions, and you know what that’s like to clean up. Our inflammation gets out of control, and the good bacteria cannot produce the neurotransmitters that are crucial for a calm and balanced mood and brain. So the holy war going on in our intestines is mirrored in our brain, which is literally so inflamed that it feels like it’s on fire.

Now that we’ve broken the proverbial windows and punched holes in the sheetrock of our intestines, food that is not properly digested is making its way into our bloodstream. This is known as a leaky gut and these undigested proteins are being coded as invaders by our immune system. The immune system now initiates an attack which is the basis of many of our autoimmune conditions. This is similar to my example earlier where you were trying to escape the room but security considered you a threat to the environment. You know that you’re a good guy, but no one recognizes you anymore.

The gut is the production and storage facility for approximately 90% of the neurotransmitters that enable our brains to perform with clarity. Some of the top offenders responsible for throwing our system out of balance are:

• chemically laced processed foods
• foods treated with pesticides and fertilizers
• genetically modified foods
• sugar and substances digested as sugar
• antibiotic usage
• unrecognized or ignored food allergies and intolerances
• stress
• hormonal imbalances
• resultant nutritional deficiencies

There is a relationship between certain neurotransmitters and our microbiota. Different strains can reduce anxiety, reduce inflammation in bowel conditions, like colitis, IBD and IBS, regulate those inflammatory cytokine warriors, and importantly regulate the neurotransmitters like serotonin and dopamine. If we think of serotonin as being responsible for a happy mood, then we should think of dopamine as being in charge of the rush associated with risk taking. This risk taking could come in the form of gambling, risky sexual behavior, drinking, drug use; these behaviors wash your deprived brain in dopamine. Your brain then craves more dopamine because it is not getting it from a balanced gut system, and this leads to addictive behaviors to constantly provide the pleasure chemical of dopamine to your thirsty brain. Similarly, those feelings of being choked with emotion are due to a release of serotonin in our esophagus; the feeling of having to run to the bathroom is also due to a release of serotonin, but in our intestines (often why Selective Serotonin Reuptake Inhibitors, or SSRI’s, are prescribed off label for constipation).

The key is achieving and maintaining the health and balance of your digestive system and the over one hundred million neurotransmitters that line its length, which incredibly is approximately the same number as in the brain. So when you have a gut feeling about something, it’s not just a saying – it’s the reality of your physiology.

Welcome to our series entitled “Why Whole Grains Might Not Be As Healthy For You As You Think”.  If you are just joining us, check out our introductory post Why Whole Grains May Not Be As Healthy For You As You Think, then also Part 2: It’s As Simple As Sugar, Part 3: Understanding the Glycemic Load, and Part 4: The Antinutrients in Whole Grains

As we learned in the last blog post of this grain series, an antinutrient is simply a compound that interferes with the absorption of nutrients.  Phytic acid, we learned, is the storage form of phosphorus found in plant-based foods and cannot be digested by humans.  As a result, we learned that phytic acid binds to the precious minerals we digest and robs our bodies of those nutrients.  In turn, this leads to a host of symptoms like skin problems, muscle cramps, menstrual issues, osteoporosis, etc.  In addition, phytic acid inhibits enzymes that we need to digest our food including pepsin which is needed to break down proteins in the stomach, amylase needed to break down starches into sugars, and trypsin needed for protein digestion in the small intestine.

WHAT ARE LECTINS?

In addition to phytic acid, there is another antinutrient wreaking havoc to our digestive system called lectins. Lectins are a type of protein found in both plants and animals (and humans), to varying degrees. Consumption is inevitable! However, lectins are much more concentrated in grains and legumes and soy. In plants, lectins are found in the seed as a protective agent – to the seed!  The way they protect the seed is by causing intestinal distress to the “predator” who eats that seed, in hopes of deterring that “predator” (things that eat them) from coming back for more.  Basically, it’s a survival mechanism.

WHAT ARE THE MAIN PROBLEMS THAT LECTINS CAUSE?

Lectins are very sticky and thus they bind easily to the lining of your intestines, particularly to the Villi, of the small intestine.  This results in intestinal damage including reduced absorption of nutrients to your cells, impaired cellular repair, and altered gut flora (good and bad bacteria), which can allow bacterial infections and pathogens like Candida to take over.  Next, food sensitivities begin. Ultimately, this continued assault on your intestines can lead to Leaky Gut Syndrome.  Leaky Gut is basically a hole in your intestinal lining caused by lectins and other antinutrients. Once you have this breach, lectins and other larger particles (like undigested food and toxins) leak into your blood stream where they are free to move about the body and bind to any tissue they come across (pancreas, kidney, thyroid, etc.).  The body sees this as an invasion and launches an attack! This is the beginning of an autoimmune nightmare. Lectins are associated with autoimmune conditions such as IBS, crohns, colitis, thyroiditis, fibromyalgia, chronic fatigue syndrome and arthritis.

HOW TO REDUCE YOUR EXPOSURE

While eliminating lectins is not possible, reducing the consumption can be achieved by, once again, avoiding grains and legumes and soy as much as possible, since these are the highest offenders. Cooking, sprouting, and soaking are all other methods that can reduce some of the lectins in the food, depending on the food type, but you would have to be quite adept and knowing which foods, and how to soak and sprout correctly. Probably more work than what most people today are willing to take on!

COMING NEXT, GLUTEN!

Our final entry in the grain series will focus on the antinutrient Gluten, a word many of us know but may not fully understand.

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten

The grain series is coming to and end!  Thanks to everyone who has taken the time to read each post and hopefully, benefit from the lessons taught.

If you are just joining us, check out our introductory post Why Whole Grains May Not Be As Healthy For You As You Think, then also Part 2: It’s As Simple As Sugar, Part 3: Understanding the Glycemic Load, Part 4: The Anti nutrients in Whole Grains, and Part 5: Lectins

This final post in the series will deal with a word we have all become familiar with, yet probably know very little about.  GLUTEN!  I personally have been gluten free for over 4 years and certainly know the benefits first hand!  Yet, it is not only people, like me, who suffer from digestive issues such as leaky gut, inflammation, food sensitivities, etc. who can benefit.  ALL can benefit.

Are you a woman who has had a very hard time losing weight even though you eat “very little?”  Are you a man or woman with excess belly fat?  Do you suffer from lack of energy, sore muscles, lack of motivation, lack of mental clarity?  Do you have food allergies or digestive irregularities (diarrhea, constipation, gas, bloating, indigestion, reflux)?  If yes to any of these, trying a Gluten Free diet may be your answer.

Whether you realize it or not, gluten is a staple of the American diet.  Gluten is a protein found in wheat, barley, spelt, kamut.  And, it is generally found in oats due to processing procedures.  Translated….it is in pizza, pasta, sandwiches, wraps, rolls, cereal, and the majority of all processed foods, dinners in a bag, and most fast foods.   In addition, you will find gluten in most commercial salad dressings, soups, baked goods, soy sauce, candy, snack foods, etc.  Yep – pretty much everything most people eat.

What many people do not know is that Gluten can cause serious health problems – even for those without full-blown celiac disease (severe gluten allergy).  I found his out the hard way years ago when my own digestive issues became serious digestive issues and landed me in the emergency room with more pain than I had during child birth! Not kidding.

Dr. Mark Hyman recently wrote a blog post indicating that The Journal of The American Medical Association found that people with diagnosed, undiagnosed, or latent celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease or cancer.  30,000 people who died were looked at from the years 1969 to 2008.  Those with Celiac had a 39% higher chance of death, those with inflammation in the gut due to gluten – 79% higher (wow!), and 35% increased risk for those with gluten sensitivity but no celiac. So you don’t have to have Celiac to have serious health problems caused by Gluten!

Most people who have gluten-related illness are misdiagnosed.  They are diagnosed with something else and are thus typically taking medications, which in reality make their gut issues even worse over time.  Celiac disease itself (serious allergy to gluten) occurs in about 1 of every 100.  Milder forms of gluten sensitivity are very common and may affect up to one-third of the American population.

In Dr. Hyman’s blog post, he shares that there are currently 55 diseases that can be caused by eating gluten.  These include:  Osteoporosis, Irritable Bowel Disease (IBS), Inflammatory Bowel, Anemia, Cancer, Fatigue, Canker sores, Rheumatoid Arthritis, Lupus, M.S., and all other autoimmune diseases.  Gluten is also linked to many psychiatric and neurological diseases including anxiety, depression, schizophrenia, dementia, migraines, epilepsy, nerve damage, and autism. * While all cases of these illnesses may NOT be related to gluten, it is important to explore that possibility.

The very best way to see how you are affected by gluten is to eliminate it for 30 days and see how you feel. For the best results, keep a journal and write down each day’s symptoms or lack of them.  Then, add gluten back in and again, journal how you feel over a period of a few weeks.  Remember, to do this you cannot have a single “morsel” of gluten in any form!  Many people will immediately notice the reduction in abdominal bloat.  Many may feel more energy within a short period of time.  Many will lose some weight!

I truly hope you take the “no grain” challenge (gluten and/or gluten free for that matter) for 30 days and see how you feel.  I encourage you to adopt a grain-free or at least reduced-grain lifestyle so that you can experience the joy of a longer, healthier life!

*Read the complete article by Dr. Mark Hyman here: Gluten: What You Don’t Know Might Kill You

I also highly recommend the books Wheat Belly and Grain Brain

Read the rest of this series:

Why “Whole” Grains May Not Be As Healthy For You As You Think: Series Introduction

Part 2: It’s As Simple As Sugar

Part 3: Understanding the Glycemic Load

Part 4: The Antinutrients in Whole Grains

Part 5: Lectins

Part 6: Gluten