Gluten free diets criticised

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  • posted by Michael Rolls
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    From the Daily Telegraph 10-3-17:-
    Researchers at Harvard University claim that gluten free diets increase the risk of Type 2 Diabetes by 13%. The study covered 200,000 patients’ data over a period of 30 years, so seems pretty thorough. The study found that the data studied showed that most people ate less than 12g of gluten per day – which is seen as the equivalent of two or three slices of wholemeal bread, and those consuming at the higher lever showed 13% lower risk of developing T2D than those consuming less the 4g a day.
    Seeing that in following the BSD I have cut out all bread and similar products, I find the report concerning, especially as I have also cut down drastically on cereal fibre – which the report also says protects against diabetes.
    I wonder what others think of the thrust of the report?
    Mike

  • posted by sunshine-girl
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    All diets will have risks and to be honest we don’t know what the BSD is doing to us long term as I read yesterday that lack of sugar type glucose to the brain causes both T2 and Alzheimers, the headline will be something else next week. The thing about gluten free is that a lot of people are doing the diet because it is trendy and they think that wheat is the cause of all ills, i.e. bloating, IBS, weight gain etc. I always think that eliminating basic nutrients from your diet ‘just because’ is a bit faddy and, for me, I eliminate bad carbs because of my diabetes. If is wasn’t diabetic there is no way I would do this diet for any length of time. Same applies to any diet that is difficult to maintain. But that is just my opinion and I know there are a lot of people doing this diet to lose weight quickly but if followed strictly most diets do that too, whether it is SW all the pasta you can eat or BSD where pasta is the devil. If you read the book you will see Dr Mosley doesn’t ban any white carbs, just says they should be used a side dish not the majority of a meal.

  • posted by Patsy
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    Could it be that most of the people on long term gluten free diets are doing that because of a medical condition and that condition also makes them more likely to develop diabetes?

    Also does it say what else they’re eating? Sugar is gluten free and if they’re eating lots of that, this could cause the diabetes.

  • posted by KrysiaD
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    That’s a good point Patsy. Also the gluten free processed foods will really spike blood sugars. Just think how high in carbs rice cakes are and there is a whole section of high carb gluten free substitutes in the supermarkets. So it is no surprise that people substituting gluten free stuff are getting an even bigger blood sugar spike than if they were able to eat products with gluten.

  • posted by Michael Rolls
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    Must look at Dr. Mosely’s book again – I got the impression that he was effectively say ‘no’ to high carb items such as bread, etc?
    I haven’t got the full Harvard report, of course – just what was printed in the Telegraph – but given the time span I wonder if it could cover full dietary histories of the data reviewed.
    Mike

  • posted by Esnecca
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    I read this story in the news yesterday and I don’t think it has much relevance to the BSD, at least not as described. Unless the subjects of the study were on a low carb diet as well as a gluten-free one, it’s an apples and oranges comparison. Gluten-free just means no wheat flour. Flourless breads, cookies and cakes abound in shops and in recipes online. They use substitutes like rice flour and potato starch to create a bread-like texture, and of course, sugar.

    The ingredient list for one popular brand of gluten-free bread in the US includes the following: tapioca & potato starch, brown rice & teff flour, modified tapioca starch, evaporated cane juice, tapioca maltodextrin, tapioca syrup, cultured corn syrup solids and dry molasses. That makes for 22 grams of carbohydrates, 3 of them sugar, per two slice serving. Not bad for bread — getting rid of wheat gets rid of carbs too — but still damn bad for blood sugar.

    Even if the subjects were enjoined from eating these kinds of products or just happened to avoid them (an extremely unlikely scenario given how focused gluten-free sources are on creating plausible substitutes for flour-based baked goods), they could very easily be eating vegetables and fruit that are high in carbs. It wasn’t until I started the BSD that I learned how many carb traps there are in fresh whole foods, and distributors are very much into taking advantage of the gluten-free fad to market their wares. I saw a “GLUTEN FREE!” sticker on a box of tangerines at the grocery store last week. Potatoes are gluten-free. So is white rice.

    Get a load of this GI specialist’s suggested menu for a gluten-free diet. https://www.gicare.com/diets/gluten-free-diet/

    Breakfast
    Cream of rice – 1/2 cup
    Skim milk – 1 cup
    Banana – 1 medium
    Orange juice – 1/2 cup
    Sugar – 1 tsp

    Lunch
    Baked chicken – 3 oz
    Rice – 1/2 cup
    Green beans – 1/2 cup
    Apple juice – 1/2 cup
    Ice cream – 1/2 cup

    Dinner
    Sirloin steak – 3 oz
    Baked potato – 1 medium
    Peas – 1/2 cup
    Fruit gelatin – 1/2 cup
    Butter – 1 Tbsp
    Tea – 1 cup
    Sugar – 1 tsp

    Total calories for the day: 1748. Total carbs: 225 grams. It’s like the anti-BSD.

  • posted by Michael Rolls
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    Must admit that I tend to get more confused the more I read!
    Mike

  • posted by sunshine-girl
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    Michael, look at page 87 where he states ‘The Truth About Carbohydrates’ – I’m not saying all carbs are bad. Along with fats and proteins they have an important role in our diets. The problem occurs when you eat TOO MUCH (my caps) of the wrong sort.

    He goes on to classify them as Easily Digestible and mainly talks about sugars in tea a fizzy drinks and honey, agave etc and processed foods. “Easily digestible carbs also include starches like bread, rice, pasta and potatoes. This doesn’t mean that rice or potatoes are evil, but dont your plate with them. Think of them more as a side dish than a staple and try to find alternatives” He then goes on to talk about Complex, Unrefined Carbs – (which will include bread and pasta) saying there are “good types that contain a lot of fibre, making them harder to absorb. Examples include vegetables, legumes and whole grains. Unfortunately, genuine whole grains are hard to find.” To me that means good whole grain breads would be acceptable but you would find it difficult to find. I also take from the above quotes that potatoes and rice are not evil, just to be avoided.

    I choose not to eat ANY starchy carbs due to my diabetes but others on this plan might be taking it all a bit too much to the letter. Sorry if that upsets people who have come to believe we should never eat another potato or slice of bread for fear of whatever. I also know that avoiding them completely can give a quicker weight loss but it is up to the individual. As I said before, maybe we should all read the book again.

  • posted by JulesMaigret
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    Here goes nothing.

    In my opinion, BSD is based on some research that demonstrates rapid weight loss and a low carb diet can reverse the symptoms of diabetes. It is a diet book which takes an interpretation of that research, and sets out some principles which seem to work for a number of people, including me.

    Certainly if it wasn’t for my diabetes diagnosis, I wouldn’t look at a diet like this and I wouldn’t recommend it to anyone. I am consistently genuinely amazed that people who have no blood sugar-related health problems have the motivation and commitment to take on a way of eating like this. A real triumph of the human will.

    The longer term cohort studies are still underway. There is no long-term research on its long-term effects – benefits or consequences, so there is nothing to compare with the Harvard gluten studies.

    I am probably of the opinion that when I hit maintenance weight I will introduce some more carbs and quite likely some in the white category – just limited and few and far between. I can also take comfort that if it has an adverse effect on either blood sugar or weight I can just hack them back using BSD. it wouldn’t surprise me if the answer came out that the right answer is “moderation in everything”

    The glucose and Alzheimers research has been around for a few years, and before the inevitable comments appear it wasn’t funded by the sugar industry, andthere seems to be a debate around what constitutes an “acceptable” or “advisable” glucose level in the diet.

    As my grandmother, who lived to 98, always said of such studies – “you’ve got to die of something”.

  • posted by Michael Rolls
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    sunshine-girl
    Thanks for that.
    Julesmaigret
    Grannie knows best!
    Mike

  • posted by sunshine-girl
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    There is also the theory or anecdote reporting that some people cannot control their carb intake once they have the taste. Maybe I am lucky in that I can eat one slice of baguette and not bother for a second or third, same with any other refined carbs. I can even eat one piece of chocolate and put the bar away for another week. I have bags of Malteesers that have gone out of date and are in the draw right next to where I am sat right now. So I dont understand the carb flu or craving when doing without. However, I am not so lucky when it comes to alcohol, not an alkie but one glass is just not enough so I would rather go without completely. If the same applies to people on carbs then so be it but don’t make your lives miserable if you don’t have to. By that I mean, as JM says, if you are not diabetic or pre-diabetic.

  • posted by KrysiaD
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    Very interesting thread. I often read on this forum that one glass of wine isn’t enough. I have absolutely not a clue what that feels like as I would only drink to be sociable and would often not even drink the whole of my first and only glass. What joy I felt when I became allergic to wine and I had an excuse not to drink it.

    My daughters used to say ‘thank goodness I didn’t like alcohol and that my addiction was to sugar because at least that wasn’t harmful’. Of course we now know that isn’t true. My addiction to sugar and carbs got me admitted to hospital with blood sugars and ketones so high that I was very seriously ill – I think that is quite unusual for a person with T2D.

    So I think I am probably the carb addicts version of an alcoholic. It is so interesting that some people are like me and one piece of the white carbs leads to a massive carb fest while others one piece isn’t enough but only leads to a few more pieces of the white stuff while others can eat one piece and that’s it – they can’t understand this craving issue – it’s a real puzzle to them. They feel just like me with alcohol because I don’t have a clue what it feels like to want one more glass of wine.

    My consultant has said that I will always have to avoid the white stuff and that even fruit will always be too much for my pancreas to cope with – so I am one of those people who will have to go strictly ‘tetotal’ when it comes to the white stuff.

  • posted by Lindarina
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    My first two thoughts when I read about this.

    1. You can be gluten free the highly processed way, or you can be gluten free the unprocessed way. Buying ready made products in the store is more convenient, and ultimately what a lot of people do. These people are also included in the statistics.

    If you replace wheat with healthy alternatives like Gf oats and quinoa, and make healthy food at home I can’t imagine why that should be bad for you. There are plenty of healthy cultures in this world that eat very little gluten.

    2. People with gluten intolerance can have other serious conditions, like diabetes. That will effect the statistics as well.

  • posted by Esnecca
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    Oats and quinoa are high in carbohydrates. They can therefore be bad for people with blood sugar issues.

  • posted by Lindarina
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    Esnecca: same with wheat, barley and rye. So why should switching to a gluten free diet suddenly increase your risk of type 2. My guess is that a lot of people turn to highly processed foods instead of replacing wheat with other whole grains and seeds.

  • posted by Baristagirls
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    Lindarina has a very good point:

    1. You can be gluten free the highly processed way, or you can be gluten free the unprocessed way. Buying ready made products in the store is more convenient, and ultimately what a lot of people do. These people are also included in the statistics.

    Some members of my family are truly coeliac rather than a gluten free fad. They’re not diabetic but this may simply be because in their allergy being as serious as it is, they go for a wide range of foods. Meat and vegetables, dairy products, eggs, all gluten free.

  • posted by JulesMaigret
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    I suppose it depends what they replaced the gluten with. I they ate, say baked potatoes instead of bread, then……..

  • posted by KrysiaD
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    The other nightmare option for gluten free would be rice cakes!

  • posted by KrysiaD
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    Or maybe milk chocolate covered rice cakes!

  • posted by Michael Rolls
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    I’m getting really puzzled here – any views as to whether the Harvard research is actually credible? In simple terms (I’m a simple soul) it says if you are not suffering from coleiac problems, the gluten free fad is not good. Yes? No?
    Mike

  • posted by JulesMaigret
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    I think what it says is that one of the side effects of a gluten-free diet is an increased risk of T2D. It’s a bit like the debate on here that if you didn’t have blood sugar problems why would you do BSD800?

    All diets have pro’s and cons and I guess it’s down to the individual.

  • posted by Lindarina
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    Like Mark Twain said, there are three types of lies. Lies, damn lies and statistics 😉

    The Harvard research is a solid study, but correlation does not necessarily imply causation. Just because statistically, people eating GF has a higher risk of T2 it doesn’t have to be the lack of gluten that’s the problem. There could be a number of different reasons for this result. Maybe the lack of fiber or the added fructose in GF products, or other underlying medical conditions.

    A otherwise healthy person eating a balanced, unprocessed GF diet does not necessarily have a higher risk of T2. But the research might have touched something important. How utterly crap most GF products on the shelf are.

  • posted by JulesMaigret
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    I’ve always said that 85% of statistics are made up 😉 and don’t get me started on risk and probability…..

    But equally I can’t see why someone who hasn’t got coeliac disease, would want to follow a gluten-free diet either.

    Huzzah for porridge!

  • posted by Apple
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    I started to eat gluten free about 18 months ago. For me it was through looking into auto immune diseases as I have 2 already and if you have 1 you are apparently more susceptible to others. For me personally changing to a gluten free diet changed my life – no more feeling exhausted, the disorientation stopped and my skin cleared up. There seems to be some sort of link between hypothyroidism and gluten which I why chose to give it a go. I must admit I didn’t expect to feel any better and planned to trial it for a month. I can’t explain why it helps but for me personally it has enabled me to get back to feeling myself again. As for any link between a GF diet and T2D I agree with what has already been said – surely it depends on what is being eaten instead. For me, GF foods are poor imitations so I avoid them and now eat loads more veg, pulses and seeds than ever before. I have my blood sugar checked annually as 4 family members have T1D or T2D and last month my hba1c was 37 so I’m confident I’m doing what is right for me 🙂

  • posted by je55icat
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    Just a quick one as I’m about to post on something else and spotted this. I was diagnosed Coeliac (i.e. medically can’t eat gluten) 3 years ago and have since put on 2 stone (28lbs). My blood sugar is fine at the moment. I’m doing this to lose weight but based on my experience links with gluten free diet and any risk would be the absolute crap they put in GF food. And it really varies from product to product and supermarket to supermarket. I went from eating all wholegrain products like wholegrain rice, pasta and bread to crappy GF products filled with white rice flour, potato starch and maize flour. That’s just my take. As an example the Asda near us ONLY sells white versions of GF products. White pitta, white bread, white wraps, etc. I have to go to Sainsbury’s or Waitrose to find higher quality GF foods. I’m actually not losing much weight on the BSD (which I’m about to post separately) but one thing I have noticed is how much better my stomach feels. I presume that’s because I’m no longer eating all the rubbish and I didn’t each much of that to start with….

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