Issue #390: Gluten - Friend or Foe?
Good morning. It’s Tuesday, October 1st.
In today’s email:
Learn: Gluten is Bad (right?)
Try: Bread Options
In the News: The Best Defense Against Alzheimer’s
Eat: Sweet Potato Hash with Tofu
Stat of the Day
The global gluten-free food market. It’s more than tripled since 2010 ($2.5B) and is expected to grow to $14B by 2032. (Statista)
Learn
Gluten is Bad (right?)
For nearly 15 years I’ve tried to limit how much gluten I eat. I wasn’t diagnosed as celiac so I still snuck in some pizza or sandwiches once in a while. But I’d read enough to convince me that gluten was crushing my gut and potentially going to lead me down the road of dementia or other brain diseases.
Was all that wrong?
Here’s the formula that seems to lead to cognitive decline:
Higher Inflammation —> Higher Plaque in Brain —> Higher Alzheimer’s Risk
Amyloid is a plaque in the brain that responds to invaders in the brain the way white blood cells attack unwanted visitors in our body. Most experts don’t think it’s the cause of Alzheimer’s (that was a previous theory), rather the increased presence of the amyloid is a result of some chronic inflammation.
There’s no shortage of causes for inflammation - too much sugar (metabolic disease), mold or toxins, bad bacteria, viruses, even Lyme disease.
One of the culprits is thought to be gluten.
And for people diagnosed with celiac disease (estimated to be 1% of the global population) this is absolutely true.
But it’s also people with wheat sensitivity. The data isn’t definitive, but it seems like this might be 4-6% of the US population. Notice I said “wheat” sensitivity, not “gluten” sensitivity.
While gluten makes up 70-80% of all the protein in wheat, there are actually 2,896 different proteins in wheat and it’s possible that any one or combination can be a problem for your gut.
If you think you might be intolerant to wheat (bloating and other digestive issues), but don’t have celiac there are two tests you can take to confirm:
Why Now?
We’ve been eating wheat for thousands of years - why all of the sudden is this such a big deal?
You might have heard that today’s wheat has way more gluten than it used to. Well that doesn’t seem to be true.
A study showed that protein in wheat has gone down in the last 120 years and specifically gliadins (part of the gluten protein that is thought to cause gut problems) went down by 18%.
But today’s wheat has changed and doesn’t look like it did 100 years ago.
Just about all the wheat we eat is “dwarf wheat.” It’s much smaller than it used to be, but has a much higher yield per acre (which is the whole point).
If you went out to a field today, the wheat would most likely be shorter than you. That means it’s no longer taller than the weeds surrounding it in the field so it has to be doused with more pesticides than ever before, a.k.a, it’s loaded with chemicals.
The changes aren’t just in the seed or the field.
Milling operations now remove the outer husk and the germ, and we just eat the endosperm. Without the husk - we don’t have fiber that takes a long time to digest (and feed our gut bacteria). Without the germ - we don’t have the nucleic acids and healthy flavonoids.
We’re left with just the endosperm - which is really just a bunch of starch that immediately hits our bloodstream and no nutrients (most of what’s fortified in bread like folic acid we don’t want either).
So when you go to the grocery store - don’t believe the “whole grain” label. You aren’t getting whole grain bread.
How do we know? According to Dr. Robert Lustig, actual whole grain bread is like a brick and not something you want to make a sandwich with or be easily and cost-effectively transported - weight = $$.
So going back to that formula above - is all the inflammation that leads to amyloid and brain disease from gluten?
Maybe - for some people, yes. But for other people (probably most of us) it’s not gluten. It could be the added pesticides or the added preservatives to keep the bread shelf-stable for longer periods of time, or even the lack of minerals in our soil.
That stuff doesn’t change with regular gluten-free bread. Most of it has a glycemic index just as high as “regular” bread and is also probably full of pesticides.
But don’t go loading up on the bread - gluten-free or not.
Even if you’re good with gluten, it’s still an overload of carbs (without the fiber) that overwhelms our metabolism with too much glucose.
Just be mindful of what you’re eating and how it’s affecting you - everyone is different.
The gut-brain axis is real and the more we treat our gut the right way the more we protect our brain.
Try
Bread Options
If you’re craving a sandwich or avocado toast once in a while, here’s how I’d think about it.
Go for organic bread - you’ll at least get rid of some of the pesticides.
Upgrade to organic sourdough - it’s easier on the gut (benefits include lactic acid) and a slightly lower glycemic index.
Go for whole grain - a more nutritious option with added fiber.
Skip the bread - go with lettuce wraps for a wheat-free alternative.
BONUS: Always add healthy fats or protein - think avocado, eggs, smoked salmon, apple or peanut butter.
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H&L in the News
Stay Cool, Perform Better?: You may have seen the Omius’ $200 cooling headband at the Paris Olympics. The headband claims to improve performance by lowering skin temperature. A new study explores if it works, or if a splash of water could give similar results. (Outside)
DASH to Lower Blood Pressure: The DASH diet can dramatically lower blood pressure, yet few follow it. Rich in fruits, veggies, and whole grains, it’s backed by science. Like most religions, the principles of diets are roughly the same, we just promote and fight over the details. (NYTimes)
Exercise - The Best Defense Against Alzheimer's: Aerobic exercise can slow Alzheimer's progression and boost brain health, rivaling costly drugs. Studies show regular workouts can prevent cognitive decline, making exercise essential for both prevention and treatment. (Big Think)
Eat
Sweet Potato Hash with Tofu
This vegan sheet pan hash is a flavor-packed twist on the classic! It’s aligned to the DASH diet (see above) and loaded with sweet potatoes, crispy tofu, and smoky bell peppers, this dish brings a perfect balance of sweet, smoky, and spicy. Tofu delivers plant-based protein, while sweet potatoes provide a rich source of fiber and vitamin A. Chili powder adds a zesty kick, and the vinegary red onions bring that irresistible crunch. Whether for breakfast or dinner, this hash is a delicious, nutrient-dense meal that’ll leave you feeling energized and satisfied! 🌱🍠🌶
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.