Wheat Belly

1. Modern wheat is a genetically altered crop with harmful effects on human health

Wheat ain't just gluten, any more than southern cooking is just grits.

Genetic modification. Modern wheat is the result of extensive genetic alterations and hybridization over the past 50 years. These changes have led to significant differences in wheat's protein structures, particularly gluten, which can trigger various health issues in humans. The modifications were primarily aimed at increasing yield and improving baking properties, without consideration for potential health consequences.

Widespread consumption. Wheat has become ubiquitous in the Western diet, found in everything from bread and pasta to unexpected sources like sauces and processed foods. This pervasive presence has led to overconsumption, with the average American consuming about 133 pounds of wheat per year. The dominance of wheat in our diets has coincided with increases in obesity, diabetes, and other chronic health conditions.

Beyond gluten. While gluten is a significant concern, wheat contains numerous other compounds that can affect human health:

• Amylopectin A: A type of carbohydrate that raises blood sugar more than table sugar
• Wheat germ agglutinin: A lectin that can damage the gut lining
• Exorphins: Opioid-like compounds that can affect brain function and behavior

2. Wheat consumption leads to blood sugar spikes and insulin resistance

Wheat is the great disrupter. It's the floozy girlfriend of the midlife crisis male, busting apart the entire happy family.

Blood sugar rollercoaster. Wheat, particularly its unique carbohydrate amylopectin A, causes rapid and significant increases in blood sugar levels. This spike is often followed by a sharp drop, leading to a cycle of hunger and cravings. Over time, this pattern can contribute to insulin resistance and increased fat storage, especially around the abdomen.

Visceral fat accumulation. The repeated blood sugar and insulin spikes triggered by wheat consumption promote the accumulation of visceral fat – the dangerous type of fat that surrounds internal organs. This "wheat belly" is not just a cosmetic issue but a significant health risk factor associated with:

• Increased inflammation throughout the body
• Higher risk of heart disease and diabetes
• Hormonal imbalances, including increased estrogen production in men

Long-term consequences. Chronic exposure to high blood sugar levels and insulin resistance can lead to:

• Type 2 diabetes
• Cardiovascular disease
• Non-alcoholic fatty liver disease
• Accelerated aging through glycation (the binding of sugar to proteins)

3. Wheat triggers addictive eating behaviors through opioid-like compounds

Bread is my crack. I just can't give it up!

Exorphins and addiction. When digested, wheat proteins break down into compounds called exorphins, which can cross the blood-brain barrier and bind to opioid receptors in the brain. This process can create mild euphoria and addictive eating behaviors, similar to those seen with narcotic drugs.

Withdrawal symptoms. Many people experience withdrawal symptoms when eliminating wheat from their diet, including:

• Fatigue
• Brain fog
• Irritability
• Intense cravings

These symptoms typically last for several days to a week and can make it challenging for some individuals to successfully eliminate wheat from their diets.

Impact on appetite and portion control. The addictive properties of wheat can lead to overconsumption and difficulty controlling portions. This effect, combined with the blood sugar fluctuations caused by wheat, can result in a constant cycle of cravings and overeating, contributing to weight gain and obesity.

4. Eliminating wheat can lead to significant weight loss and reduced inflammation

Lose the wheat, lose the weight.

Rapid weight loss. Many people experience significant and rapid weight loss when eliminating wheat from their diets, often losing up to 20 pounds or more in the first few months. This weight loss is primarily due to:

• Reduced calorie intake (wheat products are often calorie-dense)
• Decreased inflammation and water retention
• Improved insulin sensitivity and fat burning

Reduced inflammation. Wheat consumption can trigger inflammatory responses in the body, contributing to various health issues. Eliminating wheat often leads to:

• Decreased joint pain and stiffness
• Improved skin conditions (e.g., acne, eczema)
• Reduced gastrointestinal inflammation and symptoms

Metabolic improvements. Beyond weight loss, eliminating wheat can lead to significant improvements in metabolic health markers:

• Lower triglycerides
• Increased HDL (good) cholesterol
• Reduced small LDL particles (a major risk factor for heart disease)
• Improved blood sugar control

5. Wheat consumption is linked to various autoimmune and neurological disorders

The range of diseases associated with celiac is truly astonishing, from childhood (type 1) diabetes to dementia to scleroderma.

Celiac disease and beyond. While celiac disease is the most well-known wheat-related disorder, wheat consumption has been linked to numerous other autoimmune and neurological conditions, including:

• Rheumatoid arthritis
• Multiple sclerosis
• Hashimoto's thyroiditis
• Type 1 diabetes
• Autism spectrum disorders
• ADHD
• Schizophrenia

Neurological impact. Wheat consumption can affect brain function and neurological health through various mechanisms:

• Inflammation of brain tissue
• Disruption of the blood-brain barrier
• Interference with neurotransmitter function
• Formation of harmful protein aggregates in the brain

Silent damage. Many people may be experiencing negative effects from wheat consumption without realizing it, as symptoms can be subtle or seemingly unrelated to diet. Eliminating wheat can lead to improvements in:

• Mood and mental clarity
• Sleep quality
• Energy levels
• Cognitive function

6. A wheat-free diet can improve digestive health and nutrient absorption

Gluten is the unique component of wheat that makes dough "doughy": stretchable, rollable, spreadable, twistable, baking gymnastics that cannot be achieved with rice flour, corn flour, or any other grain.

Improved gut health. Wheat, particularly its gluten content, can damage the lining of the small intestine, leading to increased intestinal permeability ("leaky gut"). Eliminating wheat often results in:

• Reduced bloating and gas
• Improved bowel regularity
• Decreased abdominal pain and discomfort

Enhanced nutrient absorption. When the gut lining is damaged by wheat consumption, it can impair the absorption of essential nutrients. Removing wheat from the diet can lead to improved absorption of:

• Vitamins and minerals (e.g., iron, B vitamins, zinc)
• Proteins
• Healthy fats

Reduced inflammation. Wheat can trigger inflammatory responses in the gut, which can contribute to various digestive disorders. Eliminating wheat may help alleviate symptoms of:

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)
• Acid reflux
• Diverticulitis

7. Transitioning to a wheat-free lifestyle requires careful food choices and label reading

To find einkorn or emmer today, you'd have to look for the limited wild collections or modest human plantings scattered around the Middle East, southern France, and northern Italy.

Hidden sources of wheat. Wheat is present in many unexpected food items, making it crucial to read labels carefully. Common hidden sources include:

• Soy sauce
• Salad dressings
• Processed meats
• Canned soups
• Seasonings and spice mixes

Cross-contamination concerns. Even foods labeled as "gluten-free" may contain trace amounts of wheat due to cross-contamination during processing. This is particularly important for individuals with celiac disease or severe wheat sensitivity.

Nutritional considerations. When eliminating wheat, it's important to ensure adequate intake of nutrients commonly found in wheat products:

• Fiber: Increase consumption of vegetables, fruits, and non-wheat whole grains
• B vitamins: Choose foods fortified with B vitamins or consider supplementation
• Iron: Include iron-rich foods like lean meats, leafy greens, and legumes

8. Wheat-free alternatives can provide satisfying and nutritious meal options

In the great triage system that is your body, your bones will be turned into mush before pH is allowed to veer off course.

Grain alternatives. There are numerous nutritious alternatives to wheat-based grains that can be incorporated into a wheat-free diet:

• Quinoa
• Amaranth
• Buckwheat
• Millet
• Rice (in moderation)

Flour substitutes. For baking and cooking, various wheat-free flours can be used:

• Almond flour
• Coconut flour
• Flaxseed meal
• Chickpea flour
• Tapioca flour (in moderation)

Focusing on whole foods. The most nutritious wheat-free diet emphasizes whole, unprocessed foods:

• Vegetables and fruits
• Lean proteins (meat, fish, eggs)
• Healthy fats (avocados, nuts, olive oil)
• Legumes and lentils

By replacing wheat-based products with these alternatives and focusing on nutrient-dense whole foods, individuals can maintain a satisfying and balanced diet while avoiding the potential health risks associated with wheat consumption.

Last updated: January 22, 2025