Fat Head: Tom Naughton's manifesto for low-carb eating

12. March 2010 William Davis (16)
I just got back from Jimmy Moore's low-carb cruise to the Bahamas.

Among the many interesting people I met on the cruise was the creator of the documentary film, Fat Head, Tom Naughton.

Tom brings both creative insights into low-carbohydrate eating as well as humor. Low-carb eating can be a pretty contentious issue, but Tom made it fun. He will make you laugh about many of the odd notions we have about diet.

Among the best parts of Fat Head is Tom's portrayal of the effects of carbohydrates on insulin and fat metabolism:






Fat Head joins the ranks of films like Food, Inc, that make nutrition information entertaining. For anyone interested in a unvarnished look at diet, weight loss, along with a few laughs along the way, Tom Naughton's Fat Head is worth viewing.

Oatmeal: Good or bad?

11. March 2010 William Davis (67)

You've heard it before: oatmeal reduces cholesterol. Oatmeal producers have obtained permission from the FDA to use a cholesterol-reducing claim. The American Heart Association provides a (paid) endorsement of Quaker Oats.

I've lost count of the times I've asked someone whether they ate a healthy breakfast and the answer was "Sure. I had oatmeal."

Is this true? Is oatmeal heart healthy because it reduces LDL cholesterol?

I don't think so. Try this: Have a serving of slow-cooked (e.g., steel-cut, Irish, etc.) oatmeal. Most people will consume oatmeal with skim or 1% milk and some dried or fresh fruit. Wait an hour, then check your blood sugar.

If you are not diabetic and have a fasting blood sugar in the "normal" range (<100 mg/dl), you will typically have a 1-hour blood glucose of 150-180 mg/dl--very high. If you have mildly increased fasting blood sugars between 100 and 126 mg/dl, postprandial (after-eating) blood sugars will easily exceed 180 mg/dl. If you have diabetes, hold onto your hat because, even if you take medications, blood sugar one hour after oatmeal will usually be between 200 and 300 mg/dl.

This is because oatmeal is converted rapidly to sugar, and a lot of it. Even if you were to repeat the experiment with no dried or fresh fruit, you will still witness high blood sugars in these ranges. Do like some people and pile on the raisins, dried cranberries, or brown sugar, and you will see blood sugars go even higher.

Blood sugars this high, experienced repetitively, will damage the delicate insulin-producing beta cells of your pancreas (glucose toxicity). It also glycates proteins of the eyes and vascular walls. The blood glucose effects of oatmeal really don't differ much from a large Snickers bar or bowl of jelly beans.

If you are like most people, you too will show high blood sugars after oatmeal. It's easy to find out . . . check your postprandial blood sugar.

In past, I recommended oat products, specifically oat bran, to reduce LDL, especially small LDL. I've changed my mind: I now no longer recommend any oat product due to its blood sugar-increasing effects.

Better choices: eggs, ground flaxseed as a hot cereal, cheese (the one dairy product that does not excessively trigger insulin), raw nuts, salads, leftovers from last evening's dinner.

Mustard: Super health food?

6. March 2010 William Davis (32)
Could mustard--yes, the yellow condiment you smear on hot dogs--be a super heart healthy food in disguise?

Consider that mustard contains:

Vinegar

Turmeric

No appreciable sugar


The vinegar slows gastric emptying, resulting in slower absorption of any carbohydrates and a reduced glucose area-under-the-curve. Of the little fats contained (about 3 grams per 1/4 cup), most are desirable monounsaturates. Mustards are relatively rich in selenium, with 20 mcg per 1/4 cup, helpful for protection against cancer and thyroid disease, and magnesium, 31 mg per 1/4 cup.

Turmeric is added to most mustards. One of the constituents of turmeric, curcumin, the substance that confers the bright yellow color, has been a focus of interest for its anti-inflammatory effects. Curcumin has been documented to reduce activity of the inflammatory enzymes cyclooxygenase-2 (COX-2), lipoxygenase, and reduce activity of inflammatory signal molecules, tumor necrosis factor-alpha (TNF-a), interleukin (IL)-1,2,6,8, and 12, and monocyte chemoattractant protein (MCP). Curcumin also has been shown to reduce LDL oxidation, a potentially important step in atherosclerotic plaque formation. Turmeric is used as a tea by Okinawans. (Hmmmm . . . )

Turmeric content of mustard can vary, of course. Likewise, sugar content. Look for mustards that are not sweetened, so avoid honey mustard in particular. Look for hot, brown, horseradish, Dijon, etc. If there is a downside to mustard, it's sodium content, though the 709 mg per 1/4 cup should only be a problem for those who are sodium-sensitive (African Americans, in particular).

So perhaps mustard isn't exactly a super health food. But it may have some bona fide health effects and should be used generously especially if you are concerned about blood sugar and inflammatory phenomena.

Exercise and blood sugar

5. March 2010 William Davis (30)
There is no doubt that exercise yields benefits across a spectrum of health: reduced blood pressure,  reduced inflammation, reduced blood coagulation, better weight control, stronger bones, less depression, reduced risk for heart attack.

Exercise also influences blood sugar. Diabetics understand this best: Exercise reduces blood sugar 20, 30, 50 or more milligrams. A starting blood sugar, for instance, of 160 mg/dl can be reduced to 80 mg/dl by jogging or riding a bicycle. (I recently had brunch at an Indian restaurant with my family. Blood sugar one-hour postprandial: 134 mg/dl. I was sleepy and foggy. I got on my stationary bike and pedalled at a moderate clip for 60 minutes. Blood sugar: 90 mg/dl.)

Could the reduction of blood sugar with exercise be THE reason that exercise and physical activity provide such substantial benefits?

Think about it. Reduced blood sugar:

1) Reduces risk for future cardiovascular events.
2) Reduces glycation of proteins, i.e., reduced glucose binding to proteins like the ones in artery walls and the lenses of your eyes.
3) Reduces blood coagulation
4) Reduces endothelial dysfunction (abnormal artery constriction that leads to atherosclerosis)

This might explain why it doesn't require high levels of aerobic activity to derive benefit from exercise, since even modest efforts (e.g., a 15-minute walk after eating) reduce blood sugar substantially.

The incredible 33-year, 18,000-participant Whitehall study tells us that a postprandial (after-eating) blood sugar of an impossibly-difficult 83 mg/dl is required to erase the excess cardiovascular risk of blood sugar. Could this simply be telling us that physical activity or exercise is required to suppress blood sugars to these low levels?

It makes me wonder if an index of the adequacy of exercise is your post-exercise blood glucose.

The most important weight loss tool

4. March 2010 William Davis (15)

Question: What is the most effective tool available to help you lose weight? 


A pedometer (walk 10,000 steps, etc.)?

A treadmill? 




A bicycle?






No. None of the above. 

The most important tool you can use to achieve weight loss is your glucose monitor:



Timing of blood sugars

3. March 2010 William Davis (5)
Because different foods generate different blood sugar (glucose) responses, the timing of your blood sugar is an important factor to consider.

This question has come up a number of times. Commenters have asked whether the one-hour postprandial glucose is timed with the start of the meal or the conclusion of the meal.

In my view, if we simply ignored all aspects of meal composition, then blood glucose should be obtained one hour after the conclusion of a meal. This is because most mixed meals (i.e., mixed in composition among proteins, fats, and carbohydrates) yield peak blood glucose levels at 60-90 minutes after consumption. Timing blood glucose to 60 minutes after the conclusion of a meal puts the sample right about at the peak.

But this is an oversimplification. For instance, here is the blood glucose behavior after so-called "complex" carbohydrates wheat bread, rye bread, rye made with beta glucan, and whole wheat pasta (50 grams carbohydrates each) in slender, healthy volunteers, mean age 29 years:


From Juntunen et al 2002

Note that blood glucose peaks at 35 minutes postprandial. (To convert glucose in mmol/L to mg/dl, multiple by 18. Thus, whole wheat bread increased blood glucose from 94 mg/dl to 122 mg/dl. Also note the lower peak glucose for pasta, but sustained higher glucose levels hours later.)

In another study, older (mean age 64 years), overweight (BMI 27.9) females with diabetes were given 50 grams carbohydrate, 50 grams carbohydrate with olive oil, or 50 grams carbohydrate with butter:


From Thomsen et al 2003. Control meal of soup plus 50 g carbohydrates ({blacktriangledown}), the control meal plus 80 g olive oil ({circ}), and the control meal plus 100 g butter (•).

In this experience, note that postprandial glucose peaks 60-120 minutes after the meals (consumed within 10 minutes), delayed more when either oil is included. Blood glucose started at 144 mg/dl and peaked as high as 230 mg/dl with carbohydrates only; peaks were reduced (along with AUC) when oil was included. (Note the differential effect, olive oil vs. butter.)

These two sets of observations give you a range of blood glucose behavior. One side lesson: Carbohydrates should never consumed by themselves, else you will pay with a high blood sugar (not to mention the hypoglycemic response later for many).

Psssst . . . There's sugar in there

1. March 2010 William Davis (13)
You non-diabetics who check your postprandial blood sugars already know: There are hidden sources of sugar in so many foods.

By now, everybody should know that foods like breakfast cereals, breads, bagels, pretzels, and crackers cause blood sugar to skyrocket after you eat them. But sometimes you eat something you thought was safe only to find you're showing blood sugars of 120, 130, 150+ mg/dl.

Where can you find such "stealth" sources of sugars that can screw up your postprandial blood sugars, small LDL, inflammation, blood pressure, and cause you to grow visceral fat? Here's a few:

Balsamic vinaigrette
Many commercially-prepared balsamic vinaigrettes, especially the "light" varieties, have 3 or more grams carbohydrates per tablespoon. Generous use of a sugar-added vinaigrette can therefore provide 12+ grams carbs. (Some, like Emeril's and Wish Bone, also contain high-fructose corn syrup.)

Hamburgers
I learned this lesson the hard way by taking my blood sugar after having a hamburger, turkey burger, or vegetarian burger (without bun): blood sugar would go way up. The effect is due to bread crumbs added to the meat or soy.

Tomato soup
If it were just tomatoes, it would still be somewhat high in sugars. But commercially-prepared tomato soup often contains added high-fructose corn syrup, sucrose, and wheat flour, bringing sugar totals to 12 to 20+ grams per half-cup. A typical 2-cup bowl of tomato soup can have upwards of 80 grams of sugar.

Granola
Sure, granola contains a lot of fiber. But most granolas come packed with sugars in various forms. One cup of Kellogg's Low-fat Granola with Raisins contains an incredible 72 grams (net) carbohydrates, of which 25 grams are sugar.


Given modern appetites and serving sizes, you can see that it is very easy to get carried away and, before you know it, get exposed to extraordinary amounts of sugar and carbohydrates eating foods you thought were healthy.

And don't be fooled by claims of "natural" sugar. Sugar is sugar--Just check your blood sugar and you'll see. So raw cane sugar, beet sugar, and brown sugar have the same impact as white table sugar. Honey, maple syrup, and agave? They're worse (due to fructose).

How low should blood sugar be?

28. February 2010 William Davis (0)
What should your blood sugar (glucose) be after eating?

Take a look at the data from the Whitehall study reported in 2006. The Whitehall Study stands apart from other studies in that it was very large (over 18,000 participants) who were observed for an unusually long time (33 years). All participants were administered a 50 gram glucose "challenge" at the start with glucose levels checked after the glucose challenge.

Here's what they found:




From Brunner et al 2006.
A wheat-free 2010

A wheat-free 2010

2. January 2010 William Davis (22)
A Heart Scan Blog reader sent this fascinating description of his wheat-free adventure.

Whenever I discuss this notion of going wheat-free and the incredible health effects that develop, I invariably receive comments or emails saying something like "I eat wheat and feel fine. That can't be true." The problem is that not everybody needs to go wheat-free. 20-30% of people can include wheat in their diet and suffer little more than weight gain, some not at all.

But stories like Michael's (below) are commonplace in my experience. I've had many patients who, at first, refused to believe that wheat exposure might be the underlying cause for health struggles. But they finally give it a try and find that rashes, arthritis, acid reflux, irritable bowel symptoms, mood swings, anger, etc. are miraculously improved or gone.

Anyway, hear what Michael has to tell us:


Dr. Davis,

I want to thank you. I was browsing the web a while back and happened to stumble upon your blog post about wheat belly. The first thing that caught my attention was that I thought you had somehow gotten a photograph of me. The young man you posted an image of looked exactly like me. So I read what you had to say. After reading, I thought "Four weeks isn’t so bad. I think I can handle this."

It has now been nine weeks and all I can say is that I am completely amazed. Let me say first that twice in the past twenty years I have been tested for allergies. The first time I was tested I showed a slight reaction to Timothy Grass, but not enough to cause me any problems. The second testing I did not show a reaction to anything. So, I have always assumed that my chronic sinus problem were due to sensitivities to environmental pollutions. Now I am not so sure. I would like to list for you everything that has happened to me since I eliminated wheat from my diet.

1. I have lost a total of 12 pounds in the last 9 weeks.
2. I have lost 1 ¼ inches of belly fat
3. I have lost a tremendous amount of fat from my neck.
4. My entire life I have had problems with oily hair. I could wash my hair and three hours later I looked as if I hadn’t washed in a week. Now my hair stays clean and soft for two to three days without shampoo.
5. My hair was always flat and stringy. Now it has lots of body.
6. I used to have thick layers of dry skin on my scalp. It would come loose in chunks as large as a fingernail. That dry scalp is gone.
7. I used to have dry flaky skin that seemed to secrete oil. That no longer happens. My skin is now soft and smooth.
8. I have lived with bad acne for at least 35 years. Now it is hard to find a pimple on my body.
9. I have always had to fight dehydration. That is no longer a problem.
10. I used to drink two large cups of coffee every morning just to be able to function. I now have enough energy that I have eliminated caffeine from my diet.
11. I sleep more soundly than ever before and my dreams are clear and vivid.
12. My thought processes are more active and clear than they have ever been.
13. My chronic sinus issue is now a thing of the past.
14. I used to have problems with getting the “shakes” if I had gone more than a couple of hours without eating. It was as if I was suffering from low blood sugar. I would even be afraid that I would pass out. Now all I feel is hunger. I can go all day without eating and never feel in danger of losing consciousness.


Today is Thursday. This past Monday my wife and I were eating out and I ordered a burger without a bun. What I didn’t realize was that the burger would arrive covered in onion rings. I knocked the mountain of onion rings onto the plate but there were still a couple that were embedded in the cheese. I decided, what the hell, a couple of onion rings shouldn’t make that much of a difference. I will not make that mistake again anytime soon. Within 30 minutes I felt like there was a steel spike going through my left eye socket. I don’t remember ever being in that much pain. My sinuses were exploding. This morning, as I write this, I still feel the vestiges of that pain. Just enough that I know it is there. But after two and a half days, I am at least able to function again.

I owe you a debt of gratitude. You may have just saved my life. In the very least you have given me the means to improve my life in ways that I never thought possible.

Thank you so much,
Michael B.


Now, if wheat exposure can do that in Michael, what damage can it do in other people?

Personally, I previously experienced many of the same symptoms that Michael suffered, all gone with wheat elimination.

My advice: If you have any inkling that you might have a wheat sensitivity, make a New Year's resolution to stay wheat-free for 4 weeks and see whether you can feel any difference. Not everybody will, but many will be telling us about the dramatic health turnarounds they experienced.
Tags :

Comments (22) -

  • Anonymous

    1/2/2010 4:22:52 AM |

    worrisome. with such a dramatic reaction to wheat, should he consider testing for celiac? Should he encourage his relatives to test for gluten sensitivity? should he make the effort to avoid even miniscule amounts of gluten, such as in OTC meds or supplements?

  • Eclecbit

    1/2/2010 4:23:40 AM |

    Wheat-free is the way to be! Before going wheat-free I was taking anti-histamines and decongestants several times a week and my sinuses would still be hurting. My doctor was no help, he would just blame it on allergies. Now that I'm wheat-free I can go for months without a sinus headache and when I do get one I can usually trace it to something that I ate.

    I also haven't had a cold or flu in the 1 1/2 years that I've been wheat-free and the joint pain in my knees and fingers is gone along with my chronic cough. Now I'm just dealing with some linger thyroid issues.

    I see so many people at my work that would benefit from going wheat free, but it's difficult to bring up the subject with them. I guess my New Year's resolution will be to convince at least one person that I know to go wheat-free for at least 4 weeks.

  • elanecu

    1/2/2010 7:21:54 AM |

    Are we to infer that the belly was from wheat and the sinus problem from onions?

  • Dr. William Davis

    1/2/2010 1:40:31 PM |

    I should have mentioned that the majority of people who show positive effects of wheat elimination  are negative for antibodies for celiac.

    While somewhere around 1 in 100-133 Americans have celiac disease (and the Celiac Disease Foundation estimates that only 3% know it), I would estimate that many, many times that have some form of wheat intolerance.

  • Anonymous

    1/2/2010 4:08:11 PM |

    Gluten is poison.

    A good post by Dr. Harris
    http://www.paleonu.com/panu-weblog/2009/12/28/avoid-poison-or-neutralize-it.html

    "The biggest circle in the Venn diagram encompasses 83% of the population –all the smaller circles plus those who might show evidence of an innate response but in whom testing for antibodies may show nothing, and who therefore would never be known to have been damaged by gluten consumption, even if they had MS, schizophrenia, Hashimoto’s thyroiditis, Grave’s disease. Lupus, Type I diabetes, Sjogren disease, etc. or any other of the many diseases that travel with celiac as a consequence of leaky gut and ensuing molecular mimicry that occurs when you damage your gut with wheat."

  • JD

    1/2/2010 4:49:15 PM |

    Here is an interesting abstract from Science Daily on the possible cause of irritable bowel syndrome: Breakthrough on Causes of Inflammatory Bowel Disease http://www.sciencedaily.com/releases/2009/12/091217094905.htm

    ""All the food that we eat is foreign to our body," Dr Eastaff-Leung says. "In healthy people the immune system has a mechanism to tolerate these foods and not react. But some people do not have enough of these regulatory cells and their body overreacts and goes into attack mode. That is where the inflammation occurs," she says."

    One would think wheat causes varying degrees of inflammation as well.

  • Ryan Koch @ Health Matters to Me

    1/2/2010 5:56:03 PM |

    Great post, Dr. Davis.  I reference your blog frequently to explain wheat's affects on health.  You are doing a great service to many people by promoting such a simple, yet transformational dietary change.

    Thank you!

  • Flowerdew Onehundred

    1/2/2010 8:02:53 PM |

    If your health improves from eliminating gluten grains, why even *bother* testing for celiac?  There's no treatment except to continue eating a clean diet, so what's the point of having an official diagnosis?

    No one demands to see your celiac card to serve you a burger without a bun or a salad without croutons!

    I had pretty random symptoms until I developed what turned out to be secondary lactose intolerance.  I had never had a problem with lactose, but I tried taking lactaid first...and that did absolutely nothing.  I researched why that would be, and I wound up eliminating gluten.  

    In the rear-view mirror, it all makes sense now.  My mystery rash *was* dermatitis herpetiformis after all.  I always felt like a million bucks on Atkins induction and my digestion *improved* - this is not what most people report the first week they do Atkins.  I used to have tinnitus, and if I accidentally eat wheat, it comes back.  I had a very hard time controlling my weight, and now I know why.

    I now only eat almost no grains at all, and I have no desire to go back to the bad old days of being bloated and crabby and experiencing a late-afternoon sleepy spell!

    Oh, and after eight weeks off gluten, the lactose intolerance completely disappeared.

  • Anne

    1/2/2010 9:17:10 PM |

    elanecu - the problem with the onions is they were probably coated in wheat.

    Scientists and doctors try to discovery how to change genes and manipulate the immune system, but the real answer to many chronic diseases may be as close as the food on our dinner plate.

  • Neonomide

    1/2/2010 11:46:55 PM |

    I'm going to try going 100% wheat-free, thanks! But it's easier said than done, as it's everywhere. I seem to have a very different reaction to grains depending largely on what I eat. Often (occasional) piece of bread is OK, but cereals are not. Bloating and periods on excess and unlogical hunger may follow.

    I hate to always talk about how things are here in Finland, but we also have that stupid "eat grains 6-9 times a day" dogma that americans have. Yet I think we have, on average, a bit more choice as rice, oat, barley and rye are just as popular here as wheat. But wheat still exists in so many foods, because gluten is so versatile in food processing and baking.

    If you have an access I beg you to check out this study in GUT on gluten if you haven't yet:

    http://gut.bmj.com/content/56/6/889.extract


    If a staggering 83% of the population might show evidence of an innate response to gluten, how can we know who is safe from ravages of wheat consumption ?

  • Amy B.

    1/3/2010 12:49:46 AM |

    elanecu - I am Michael B.'s wife - the problem with the onion rings was that they had been battered (with a wheat-flour based batter) and fried.

    I have been on this wheat-free diet along with Michael. The changes that I have experienced are minuscule in comparison to his, but I have experienced an increase in energy and better hydration. As Dr. Davis has pointed out, not everyone will experience such drastic changes. But I have seen first-hand that it DOES work wonders for some people, and even though I haven't experienced any drastic changes, I do plan to continue eating wheat-free along with Michael. And I would like to add my thanks to you, Dr. Davis!

  • Peter

    1/3/2010 1:17:19 PM |

    I wonder about flourless bread made from sprouted wheat, quite popular here in Portland, OR.  It doesn't seem to budge my blood glucose much at all.  If it doesn't raise my blood glucose is it unlikely to be raising small LDL?

  • Susan

    1/3/2010 8:00:00 PM |

    I too thought gluten was fine with me -- right up until I was diagnosed with an autoimmune disease, and no matter how many drugs they threw at me I didn't improve AT ALL until I eliminated wheat. It took a year for me to figure this out, and I'm so glad I did, because my doctors never mentioned it as a possibility.

    I now eat no grains, potatoes, soy, corn, or sugar and I've experienced a dramatic improvement in my condition.

  • Anonymous

    1/4/2010 12:54:09 PM |

    Neonomid,
    Wheat, barley, rye all contain gluten. Oats are frequently cross contaminated by gluten grains.
    Some celiacs also have trouble with avenin, the gluten in oats.

  • Anonymous

    1/4/2010 1:04:41 PM |

    Flowerdew Onehundred,

    If you have a formal diagnosis of DH, you are considered to have celiac. Getting a biopsy for DH is the easiest way to go for sure, compared to imperfect blood tests, endoscopys, and pathology reports.

    Any one individual may not consider a formal diagnosis worthwhile in the short run, but the health care system is set up differently. Good luck with the pharmacy and the insurance, if you should ever need a gluten free medication. And best wishes should you ever be hospitalized and need a special diet.  

    It can also help family members get the proper screening. All first degree relatives of celiacs should be screened periodically, even if asymptomatic.

  • joe

    1/4/2010 1:49:46 PM |

    For years I was using two inhalers to deal with severe seasonal allergies. When I went on the Atkins diet, I noticed that I didn't need the inhalers, and, in fact, didn't have so much as a runny nose. Through trial and error, I discovered it was the wheat that was triggering the allergies. I haven't used an inhaler in more than 10 years now, and I definitely don't eat wheat, or any other grain for that matter.

  • O Primitivo

    1/25/2010 12:54:11 AM |

    "Britons May Be Avoiding Wheat Unnecessarily, UK" - http://www.medicalnewstoday.com/articles/176895.php

  • Anonymous

    3/29/2010 10:02:45 AM |

    I had a similar reaction to wheat, but genetic testing was negative for celiac disease, putting me in the more common camp of "gluten intolerant".

  • Deb

    7/14/2010 8:49:51 AM |

    I was wondering about the spelt flour used in some health food store breads. Is that wheat free? Or is there an acceptable brand of bread available? I noticed at a yoga center my sinuses were much better due to absence of eggs, meat and I believe also wheat products.

  • Viagra Online

    8/24/2010 5:31:53 PM |

    I always try to take cake myself by I just want to know which could be the perfect diet to be healthier. I'm diabetic.

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    11/2/2010 8:53:04 PM |

    Personally, I previously experienced many of the same symptoms that Michael suffered, all gone with wheat elimination.

  • Shreela

    3/22/2011 6:03:27 PM |

    I also follow Dr. Scot Lewey, a GI, who posted this:
    Gluten Proven to Cause Digestive Symptoms and Fatigue in Non-Celiacs

    My GP tested my blood for celiac, even though I told him I hadn't eaten any wheat in many weeks, but he looked it up in a lab book which didn't say being wheat free was necessary (I suspect that lab book might have been outdated, but forgot to ask at that time). I was negative.

    Although eventually my 3rd GI figured out I'm most likely intolerant to food additives (which ones are up to me to figure out via my own rule out diets - figured 3 out, but either there's more, or I haven't figured out all the names for the same food additives).

    Well anyway, I went back on wheat since white wheat didn't trigger my "gut attacks" (extreme inflammation), and noticed my sinus problems returned.

    Also, I was able to go much longer without hypoglycemic symptoms (not diabetic, but quite familiar with low blood sugar symptoms).

    So now I "mostly" avoid wheat, and can still tell if I've overdone it (more than 1-2 times a week with a moderate amount). My sinuses act up, and once I had a few days of shakes and light-headedness until I stayed off wheat for a few more weeks.

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