You've come a long way, baby

3. June 2011 William Davis (16)
In 1945, the room-sized ENIAC vacuum tube computer was first turned on, women began to smoke openly in public, and a US postal stamp cost three cents. And this was the US government's advice on healthy eating:



 

 

 

 

 

 

 

 

 

 

 

 

 

Green and yellow vegetables; oranges, tomatoes, grapefruit; potatoes and other vegetables and fruits; followed by milk and milk products; meat, poultry, fish, or eggs; bread, flour, and cereals, butter and fortified margarine.

In 2011, the computing power of the ENIAC can be performed by a microchip a few millimeters in width, smoking is now banned in public places, and a first class postage stamp has increased in price by 1466%. And this is the new USDA Food Plate for Americans:



 

 

 

 

 

Have we made any progress over the past 65 years? We certainly have in computing power and awareness of the adverse effects of smoking. But have US government agencies like the USDA kept up with nutritional advice? Compare the 2011 Food Plate with the dietary advice of 1945.

It looks to me like the USDA has not only failed to keep up with the evolution of nutritional thought, but has regressed to something close to advising Americans to go out and buy stocks on the eve of the 1929 depression. Most of us discuss issues like the genetic distortions introduced into wheat, corn, and soy; the dangers of fructose; exogenous glycoxidation and lipoxidation products yielded via high-temperature cooking; organic, free-range meats and the dangers of factory farming, etc. None of this, of course, fits the agenda of the USDA.

My advice: The USDA should stay out of the business of offering nutritional advice. They are very bad at it. They also have too many hidden motives to be a reliable source of unbiased information.

 

 

Fasting with green tea

1. June 2011 William Davis (34)
I've been playing around with brief (18-24 hour) fasts with the use of green tea. Of the several variations on fasting, such as juice "fasts,"  I've been most impressed with the green tea experience.

While the weight loss effects of daily green tea consumption are modest, there seems to be a specific satiety effect that has now been demonstrated in multiple studies, such as this and this. In other words, green tea, through an uncertain mechanism, reduces hunger. The effect is not just due to volume, since the effect cannot be reproduced with hot water alone.

I therefore wondered whether green tea might be a useful beverage to consume during a fast, as it might take the "edge" off of hunger. While hunger during a fast in the wheat-free is far less than wheat-consuming humans, there is indeed an occasional twinge of hunger felt.

So I tried it, brewing a fresh 6-8 oz cup evert two hours or so. I brewed a pot in the morning while at home, followed by brewing single cups using my tea infuser at the office. Whenever I began to experience a hunger pang, I brewed another cup and sipped it. I was pleasantly surprised that hunger was considerably reduced. I sailed through my last 18 hours, for instance, effortlessly. The process was actually quite pleasant.

I brew loose Chinese bancha, sencha, and chunmee teas and Japanese gyokuro tea. Gyokuro is my favorite, but also the most expensive. Bancha is more affordable and I've used that most frequently.

If anyone else gives this a try, please report back your experience.

Dreamfields pasta is wheat

28. May 2011 William Davis (11)
An active question on the blogosphere and elsewhere is whether Dreamfields pasta is truly low-carb. Dr. Andreas Eenfeldt of Diet Doctor detailed his high blood glucose experience with it. Jimmy Moore of Livin' La Vida Low Carb had a similar experience, observing virtually no difference when compared to conventional pasta.

The Dreamfields people make the claim that "Dreamfields' patent-pending recipe and manufacturing process protects all but 5 grams of the carbohydrates per serving from being digested and therefore lessens post-meal blood glucose rise as compared to traditional pasta." They call the modified carbohydrates "protected" carbs.



In other words, they are making the claim that they've somehow modified the amylopectin A and amylose molecules in durum wheat flour to inhibit conversion to glucose.

I'd like to add something to the conversation: Dreamfields pasta is wheat. It is a graphic demonstration that, no matter how you cut it, press it, sauce it up, "protect" it, it's all the same thing: wheat. (It reminds me of a bad girlfriend I had in my 20s: She'd put on makeup, a pretty dress, I'd take her out someplace nice . . . She was still an annoying person who whined about everything.)

Wheat is more than a carbohydrate. It is also a collection of over 1000 proteins, including gliadins, glutens, and glutenins. Gliadins, for instance, are degraded to polypeptide exorphins that underlie the addictive potential of wheat, as well as its withdrawal phenomenon on halting consumption. Gliadin-derived exorphins are also the triggers of auditory hallucinations and paranoid delusions in schizophrenia, as well as behavioral outbursts in children with ADHD and autism.

Wheat is a source of lectins that have the curious effect of "unlocking" the proteins of the intestinal lining, the oddly-named "zonulin" proteins, that protect you from ingested foreign molecules. Ingest wheat lectins and all manner of foreign molecules gain entry into your bloodstream. Cholera works by a similar mechanism. (How about a love story: Bread in the time of cholera?)

Glutens, of course, are responsible for triggering celiac disease, the devastating small intestinal disease that now afflicts 3 million Americans, although 2.7 million don't even know it. Glutens are also responsible for neurologic conditions like cerebellar ataxia, peripheral neuropathy, and dementia ("gluten encephalopathy") and the skin condition, dermatitis herpetiformis.

Then there are the conditions for which the active wheat components have not been identified, including acid reflux, irritable bowel syndrome, asthma (excepting "bakers' asthma), rheumatoid arthritis, edema and fluid retention, and a long list of skin conditions from alopecia to gangrene.

My point: Yeah, Dreamfields pastas, from these instructive experiences, acts a lot like conventional durum wheat pasta. But, even if Dreamfields or somebody else perfects the low-carb aspect of it, it's still wheat. Modern wheat is the genetically tarted-up version of Triticum aestivum, the product of genetic shenanigans from the 1960s and 1970s.

Bet you can't fast

26. May 2011 William Davis (28)
People who continue to consume the world's most destructive grain, i.e., wheat, can rarely endure fasting--not eating for an extended period--except by mustering up monumental willpower. That's because wheat is a powerful appetite stimulant through its 2-hour cycle of exaggerated glycemia followed by a glucose low, along with its addictive exorphin effect. Wheat elimination is therefore an important first step towards allowing you to consider fasting.

Why fast? I regard fasting as among the most underappreciated and underutilized strategies for health.

In its purest form, fasting means eating nothing while maintaining hydration with water alone. (Inadequate hydration is the most common reason for failing, often experienced as nausea or lightheadedness.) You can fast for as briefly as 15 hours or as long as several weeks (though I tell people that any more than 5 days and supervision is required, as electrolyte distortions like dangerously low magnesium levels can develop).

Among its many physiological benefits, fasting can:

  • Reduce blood pressure. The blood pressure reducing effect can be so substantial that I usually have people hold some blood pressure medications, especially ACE inhibitors and ARB agents, during the fast since blood pressure will drop to normal even without the drugs. (A fascinating phenomenon all by itself.)

  • Reduce visceral fat, i.e., the fat that releases inflammatory mediators and generates resistance to insulin.

  • Reduce inflammatory measures

  • Reduce liver output of VLDL that cascades into reduced small LDL, improved HDL "architecture," and improved insulin responsiveness. (The opposite of fasting is "grazing," the ridiculous strategy advocated by many dietitians to control weight. Grazing, or eating small meals every two hours, is incredibly destructive for the opposite reason: flagrant provocation of VLDL production.)

  • Accelerate weight loss. One pound per day is typical.


Beyond this, fasting also achieves unique subjective benefits, including reduced appetite upon resumption of eating. You will find that as single boiled egg or a few slices of cucumber, for example, rapidly generate a feeling of fullness and satisfaction. Most people also experience greater appreciation of food--the sensory experience of eating is heightened and your sense of texture, flavors, sweetness, sourness, etc. are magnified.

After decades of the sense-deadening effects of processed foods--over-sugared, over-salted, reheated, dehydrated then just-add-water foods--fasting reawakens your appreciation for simple, real food. On breaking one of my fasts, I had a slice of green pepper. Despite its simplicity, it was a veritable feast of flavors and textures. Just a few more bites and I was full and satisfied.

Once you've fasted, I believe that you will see why it is often practiced as part of religious ritual. It has an almost spiritual effect.

More on fasting to come . . .

Total cholesterol 220

24. May 2011 William Davis (17)
Talking about total cholesterol is like wearing a tie-dyed t-shirt with the peace sign emblazoned on the front: So totally 60s and out of date.

But talk of total cholesterol somehow keeps on coming back. After I spend 45 minutes discussing a patient's lipoprotein patterns, for instance, they'll asking something like, "But what's my total cholesterol?"

To help put this ridiculous notion of total cholesterol to rest, let me paint several pictures of what total cholesterol can tell you. Let's start with a theoretical, but very common, total cholesterol value of 220 mg/dl. Recall that:

LDL cholesterol = total cholesterol - HDL cholesterol - triglycerides/5

Note that LDL cholesterol is nearly always a calculated value. (Yes, your doctor has been treating a calculated, what I call "fictitious," value.)

Rearranging the equation:

Total cholesterol = LDL cholesterol + HDL cholesterol + Triglycerides/5

This relationship means that a great many variations are possible, all under total cholesterol = 220 mg/dl. For example:

LDL 95 mg/dl + HDL 105 mg/dl + Triglycerides 100 mg/dl

(a relatively low-risk pattern for heart disease)

LDL 160 mg/dl + HDL 50 mg/dl + Triglycerides 50 mg/dl

(an indeterminate risk pattern, potentially moderate risk)

LDL 120 mg/dl + HDL 30 mg/dl + Triglycerides 350 mg/dl

(a potentially high-risk pattern)

LDL 60 mg/dl + HDL 25 mg/dl + Triglycerides 675 mg/dl

(an indeterminate risk pattern)

 

That's just a sample of the incredible variation of patterns that can all fall under this simple observation, total cholesterol 220 mg/dl.

Total cholesterol is an outdated concept, one ready long ago for the junk heap of outdated ideas. It's time to throw total cholesterol out in the trash along with beliefs like high-fat intake causes diabetes, whole grains are healthy, and the tooth fairy will leave you money when you leave your molars under the pillow.

Scientists are freakin' liars

14. May 2011 William Davis (3)
So says Tom Naughton, referring to the frequent misinterpretations or misrepresentations of data that characterize much medical research. Dr. Andreas Eenfeldt posted Tom Naughton's recent wonderfully engaging and hilarious talk from Jimmy Moore's Low-Carb Cruise on his Diet Doctor blog.

Comedian and blogger Tom Naughton, also the filmmaker of the movie Fat Head, has brought humor and personality into the low-carb movement. I told my wife to watch it and I could hear her laughing from 30 feet away while watching her laptop.

Dr. Eenfeldt is a sensation of sorts himself, making a big low-carb splash in Sweden. While I missed the cruise this year (due to time pressures), it's clear that Eenfeldt and Naughton have contributed substantially to helping people understand the nonsense that passes as dietary advice in the U.S. and the world.

I watched Naughton's talk while eating my three eggs scrambled with ricotta cheese. I almost spit my eggs out at the computer screen I was laughing so hard.

 

Tell me your wheat elimination story and receive a copy of my new book, Wheat Belly

6. May 2011 William Davis (68)
I'm looking for interesting wheat-free experiences.

For the past year, I have been writing my new book, Wheat Belly . After many, many late nights and soccer games missed, it's now finished. The book will be out in fall, 2011, to be published by Rodale, the Prevention Magazine people.

Wheat Belly will provide, in excruciating detail, the discussion of how wheat was transformed from innocent wild grass to incredible genetically-altered Frankengrain and why it has become such a health nuisance.

I am looking for interesting stories of wheat elimination for the online and special editions of the book. If you have an interesting tale of wheat-elimination successes, woes, or drama, I'd like to hear about it. Even better, if you would agree to be interviewed by phone (not for live use, just for comments and detail), the editors at Rodale will help tell your story.

If we use your story, I will have a free copy of the new Wheat Belly sent to you when it becomes available.

Please post your story in the comments here. I will then need to obtain your contact info, which we will do privately.

 

Real men don't eat carbs

27. April 2011 William Davis (0)
Real men don't eat carbs. At least they don't eat them without eventually paying the price.

How do carbohydrates, especially those contained in "healthy whole grains," impair maleness? Several ways:

--Consume carbohydrates, especially the exceptional glucose-increasing amylopectin A from wheat, and visceral fat grows. Visceral fat increases estrogen levels; estrogen, in effect, opposes the masculinizing effects of testosterone. Overweight males typically have low testosterone and high estrogen, a cause for depression, emotionality, weight gain, and low libido.

--Sugar-provoking carbohydrates like wheat cause visceral fat to accumulate which, in turn, triggers prolactin to be released. Increased prolactin in a male causes growth of breasts: "man boobs,""man cans," "moobs," etc. This is why male breast reduction surgery is booming at double-digit growth rates. In cities like LA, you can see billboards advertising male breast reduction surgery.

--Carbohydrates increase visceral fat that sets the stage for postprandial abnormalities, i.e., markedly increased and persistent lipoproteins, like chylomicron remnants and VLDL particles, that impair endothelial function literally within minutes to hours of ingestion. Impaired endothelial function underlies erectile dysfunction. This is why Internet spammers so enthusiastically send you offers for discounted Viagra.

--Carbohydrates increase blood sugar which provokes the process of glycation, glucose modification of proteins, that also contributes to endothelial dysfunction followed by erectile dysfunction.

Real men therefore avoid carbs.

Real men don't eat carbs

27. April 2011 William Davis (57)
Real men don't eat carbs. At least they don't eat them without eventually paying the price.

How do carbohydrates, especially those contained in "healthy whole grains," impair maleness? Several ways:

--Consume carbohydrates, especially the exceptional glucose-increasing amylopectin A from wheat, and visceral fat grows. Visceral fat increases estrogen; estrogen, in effect, opposes the masculinizing effects of testosterone. Overweight males typically have low testosterone, high estrogen, a cause for depressions, emotionality, and weight gain.

--Consume carbohydrates like wheat and visceral fat causes prolactin to be released. Increased prolactin in a male causes growth of breasts: "man boobs,""man cans," "moobs," etc. This is why male breast reduction surgery is booming at double-digit growth rates. In cities like LA, you can see billboards advertising male breast reduction surgery.

--Carbohydrates increase visceral fat that sets the stage for postprandial abnormalities, i.e., markedly increased and prolonged lipoproteins like chylomicron remnants and VLDL particles that impair endothelial function. Impaired endothelial function underlies erectile dysfunction. Eat a bagel, become impotent.
Oatmeal: Good or bad?

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.
Tags :

Comments (67) -

  • Church Dude

    3/11/2010 6:12:31 PM |

    this is somewhat surprising, however, not completely shocking. Carbs are sugars, and I've known for quite some time that Oats are loaded with carbs. I never thought of the effects of the oatmeal though, I've always seen it as a positive and healthy way to start off the day...

    I guess that view has changed now.. I'll be consuming a lot less oatmeal.

  • Anonymous

    3/11/2010 6:28:20 PM |

    Uh-oh.

    Does this also include whole unprocessed (cooked) oats?

    Those, along with wild rice are the only grains our cardiologist said are okay, and only so long as they remain whole, unprocessed grains.

    Darn.

    madcook

  • sonny

    3/11/2010 6:31:42 PM |

    Oatmeal- what a pickle it's gotten itself into.
    Healthy, healthy oatmeal is all you read about until one checks their blood sugar after eating it. Mine went from 82-179 in 45 minutes.
    No honey or raisins or anything added- the same spike.
    For me, eating oatmeal is like having an IV drip of straight sugar into my blood stream.

    Oatmeal has now been relegated to  food for my mealworms who in turn are snacks for my bearded dragon.

    Darn, I like oatmeal!!

  • Marnee

    3/11/2010 6:41:19 PM |

    Are you saying that butter triggers more insulin than cheese?  Can't be.

  • MissPkm

    3/11/2010 6:54:34 PM |

    Thanks! This one has been very hard to discuss since EVERYONE thinks oatmeal is VERY healthy! Great post

  • karl

    3/11/2010 9:21:30 PM |

    ??? I eat 1/3 cup (add water) of Oatbran for breakfast everyday with berries - 1 and 2 hour blood sugars are about 100. ( or a serum level of 89)  That is a carb load of 16 for the oat-bran - add the berries and it is 20. Not a lot for the big meal of the day for a large guy.

    I'm not sure everyone has the same problem - it is a matter of amount, not 'just' the type of food.  I am much more careful to eliminate fructose containing sugars.

  • Bob Fenton

    3/11/2010 10:13:51 PM |

    Thank you!  Appreciate the information.  Now I must email my CDE and ask if she is going to insist that her charges continue to eat it.

    Bob

  • Payam

    3/11/2010 10:25:28 PM |

    You lump all "oatmeal" into a single category.  Is there a difference between instant oats vs. rolled oats vs. steel cut oats?

    I sometimes cook steel cut oats overnight, and then add some whole raw milk at the end.  I eat it with walnuts and cinnamon.  I would assume that the fats and cinnamon decrease the blood sugar spike?  Is this the case?  I would appreciate your comments

  • Stephen

    3/11/2010 10:28:31 PM |

    Do butter or cream generally trigger an insulin response?

  • StephenB

    3/11/2010 10:35:21 PM |

    In addition to cheese, shouldn't heavy cream not raise blood glucose?

  • ShottleBop

    3/11/2010 11:08:36 PM |

    Re:  cheese being the one dairy product that doesn't excessively trigger insulin. Doesn't heavy (whipping) cream qualify as another?  It doesn't raise my blood sugar--even when consumed at breakfast, the time of day when I'm most carb-sensitive.

  • Anonymous

    3/11/2010 11:15:04 PM |

    Dr. Davis,

    I am not a cereal eater of any sort, and never eat oatmeal or oat bran.

    A typical breakfast for me might consist of 2 whole pastured eggs + vegetables and some coconut milk with around a 1/2 teaspoon of cinnamon mixed into it. Would 1 serving of oatmeal added to something like that be as likely to trigger higher readings (relative to each of the states you mentioned)?

    NOTE: I'd try it out and test with a glucometer, but I dislike the taste of oatmeal and oat bran, so it makes that avenue a moot point.


    Roy Davis

  • Rose

    3/12/2010 12:19:09 AM |

    Cholesterol intake from egg yolk is atherogenic in fowls (1), rabbits (2), swines (an omnivore like man) (3) and monkeys (3) as you can read in the following articles:

    (1) "The pathology of experimental atherosclerosis in egg-fed fowls".

    (2) "EXPERIMENTAL ATHEROSCLEROSIS AND BLOOD PRESSURE IN THE RABBIT"

    (3) "Comparison of the Effect of Egg Yolk or Butter on the Development of Atherosclerosis in Swine".

  • Lori Miller

    3/12/2010 1:18:43 AM |

    I found that oat bran gives me acid reflux. Now I use it to exfoliate.

  • randyntona

    3/12/2010 1:24:01 AM |

    Thanks for this information, I am glad to see you are not recommending oat bran anymore.  Recently I tried 2 tablespoons of oat bran a day for 4 days for ldl cholesterol reduction.  As a result I gained 4 pounds and experienced a resurgence in my joint pain (and cravings) which had been previously greatly reduced by going grain free.  It took about 4 weeks to loose that 4 pounds.  No more 'healthy' oats for me!  Randy.

  • Anonymous

    3/12/2010 1:49:28 AM |

    Dr. Davis,

    Do buckwheat and quinoa have the same blood sugar-raising effect?

    Thank you,

    David

  • Dr. William Davis

    3/12/2010 2:54:47 AM |

    If you are concerned about carbohydrate sensitivity, you must--MUST!--check blood sugars after a meal.

    Then you will know for a fact what your response is.

    The worst: instant oatmeal.

  • Michael Barker

    3/12/2010 4:08:32 AM |

    Eat oatmeal? I can't even look at a box of oatmeal without my blood sugar going ballistic!

    Mike

  • Gene K

    3/12/2010 4:49:40 AM |

    I have been eating quick oats for breakfast every day for fifteen years, lately adding cinnamon, flaxseed meal, and blueberries. Is it enough time to make me a diabetic? I typically walk for 25 min one hour after breakfast to catch the train, so it is difficult for me to check my blood sugar during this time. Is oat meal consumption harmful even in this combination with physical activity?

  • Sweet Sensations

    3/12/2010 5:51:02 AM |

    What about cream of wheat? is it any better for you than the oatmeal?

  • Pascal

    3/12/2010 6:46:40 AM |

    I think your comment that oatmeal will raise sugars in non-diabetic people to over 150 is a little exaggerated. I had a fasting sugar of around 100 and 1 hour after one serving eating Old Fashioned Quaker Oats my blood glucose got to 126. While this is not an ideal glucose level it is nowhere near the 150 you are referring to. I had some other members (non-diabetic) of my family try the same experiment and none of them came close to 150.

    I switched to a non-wheat diet, moderate carb diet at the beginning of the year. For breakfast I stopped eating sugar-packed cereals and ate Old Fashioned Quaker Oats instead. My triglycerides dropped like a rock from almost 200 to around 60. My HDL went from 35 to about 60.

    I do agree however that people who are insulin resistant may need to avoid oatmeal as it does contain a plenty of carbs but comparing oatmeal to candy bars in the context of blood glucose response is really stretching things.

  • Peter

    3/12/2010 12:18:29 PM |

    Tons of carbs = raised blood sugar. I meet a lot of people eating oatmeal believing it is healthy. I am from Sweden and we have a long, long tradition of oatmeal.

    The grain industry has been sponsoring Swedish athletes for a very long time.

    Apparently, kids who get into sports get a brochure, from sponsored by one of the biggest grain producers in Sweden, loaded with propaganda about how athletes MUST eat a lot of carbohydrates.

    Fortunately there are more and more athletes breaking away from traditional diets. One of the main reasons being, that top athletes get sick a lot. Björn Ferry, who won a gold in Vancouver, is on a low carb diet. No oatmeal whatsoever for him.

  • Peter

    3/12/2010 12:43:49 PM |

    I've been testing my blood sugar after meals and what I find is a little steel cut oats, a little wild rice, a little beer doesn't raise my blood.  A lot of any of these, on the other hand, does. It seems more related to quantity than to which carb.

  • Jen

    3/12/2010 2:11:12 PM |

    I have heard, "...eat fats with your carbs..." to keep one's insulin livels from spiking so much.  I choose butter or cream from grass fed cows.
    Have not checked insulin levels after fat or no-fat old fashioned oatmeal to see the differences.
    It's worth testing on myself as my fasting glucose levels are in the low range.

  • zach

    3/12/2010 3:16:48 PM |

    Now they even have "organic" oat meal to make it super healthy! The madness never ends.

    My 4.5% butterfat whole, unprocessed jersey milk does not cause my blood sugar to spike, neither does butter, yogurt, cream or cheese made from it. But I am non-diabetic. Measuring blood sugar after drinking pasteurized store bought milk (~3.2% butterfat) does raise it about 10 more units (110) instead of 100. WAPF says the heating makes lactose digest quicker.

  • Haggus

    3/12/2010 3:20:06 PM |

    I didn't hear anything that oat bran can't bring down LDL, only that one has to be mindful of the BG issues concerning it.

    I'm mindful as I'm IGT, but don't seem to have issues with oat bran and my 1h ppg readings.  They've never been above 6mmol/L, and more than likely be in the mid 5s like anything else I've tested with the expection of food containing starch.

    For the record, I use water and don't load it with fruit.

  • Dr. William Davis

    3/12/2010 7:25:32 PM |

    Peter--

    Excellent point.

    Portion size is indeed a crucial factor: The greater the quantity of carbohydrate, the greater the impact on blood sugar.

    Therefore, many of us can get away with small quantities of oatmeal, cream of wheat, or other carbohydrate (at least from a blood sugar standpoint). Most of us cannot deal with any more than a little. Some cannot deal with any at all.

  • Myron

    3/12/2010 7:26:57 PM |

    Just recommended your Blog to my brothers.  Gave them the comparison of "low carb diet verses the whole grain inflammatory diet."    In addition to the Blood Sugar problems, grains tend to be loaded with  inflammatory oils and for some allergic, too!   Chronic inflammation and Chronic disease go hand in hand.  

    What do you think of the Curry diet, Tumeric is a COX-2 inhibitor;  thought to reduce prostate cancer in India to 10% compared to USA.

  • Tony

    3/12/2010 9:33:26 PM |

    My one hour postprandial blood glucose, tested today after eating 1/2 cup (dry) oatmeal with 2 TBS flax seed meal, 1 TBS raisins, and 1/2 tsp maple syrup: 114 mg/dl,

  • Lori Miller

    3/13/2010 3:02:01 AM |

    My diabetic mother's FBG was finally down to 126 yesterday. Then she had some peas and carrots last night, then some oatmeal and raisins this morning. Her blood sugar a few hours after eating it: over 200. Her reason for eating the oatmeal: "My nurse told me I could have a little."

  • Anonymous

    3/13/2010 4:36:28 PM |

    I found that a bowl of oatmeal, with cream and two boiled eggs was enough to shoot my blood sugar from fasting 110 to 160+.  Now, I clearly have issues since my fasting is a bit high, but my conclusion for myself was, fat and protein didn't stop the carbs.  I do fine with a small bowl of full fat strained yogurt and walnuts though.  And eggs, veggies, or a small steak...

  • Paul

    3/15/2010 3:50:31 PM |

    I've been wondering...is bacon REALLY bad for you (like most people say), or is it okay? I've been eating a relatively low-carb breakfast of poached eggs and bacon, and a small serving of fruit, but I'm concerned that the bacon is a bad choice (although I love it, and it leaves me satiated until lunch). Any insight?

  • Anonymous

    3/16/2010 5:55:15 PM |

    The effects of carbohydrates on blood sugar levels is represented by the glycemic index. The glycemic index is determined by feeding various people a certain food and measuring their blood sugar level multiple times over a period of several hours.

    Oatmeal has a fairly low glycemic index (around 50 I think), which means its effect on the blood sugar level of a regular person is low.

    The glycemic load of the whole meal containing oats can be even lowered by mixing it with some other very low GI food such as nuts.
    A half a cup of oatmeal with 1 oz of walnuts cannot be much worse than fried eggs and bacon everyday, can it?

    Boris

  • mongander

    3/29/2010 4:04:22 PM |

    Okay, y'all have prodded me to check my blood sugar.  Despite being a diagnosed type 2 diabetic for over 20 years, I've relied on the A1C test and avoiding processed foods.

    Today, fasting level = 90

    After a huge bowl of old fashion slow cook oatmeal (1 cup dry uncooked), plus raisins and MCT oil, I tested 126 immediately after eating.

    20 minutes postprandial = 120 (after 15 minute walk)

    1 hr postprandial = 136

    2 hr postprandial = 71 (after another 15 min walk)

    Normally I eat oats/groats but I'm visiting my mom now, and don't have access to groats.  In my opinion, oats/groats is metabolized more slowly and is more nutritious.

    I have a lot of Scottish blood and the Scots have thrived on oats for millenia.

  • Sandip

    5/6/2010 11:37:49 PM |

    This is so ABSOLUTELY true and helpful!!!  I have been eating a big bowl of quick oats (with only water) for about a year and regularly measuring blood sugar one hour later.  The results were always confusingly amazing.  My blood sugar wold reach from 90's (fasting) to 180 easily!  I have asked two internists but no help.  This article is exactly what I have been searching for.  Great analysis!  NO MORE OATS for me.

  • Anonymous

    5/12/2010 12:39:09 PM |

    The unasked question is, what constitutes 'repetitive' consumption of oatmeal? Breakfast every day? Twice a week? Or what?

  • Raine Saunders

    6/29/2010 2:42:55 PM |

    If you were to soak the oats in an acidic medium overnight (such as kefir, yogurt, apple cider vinegar, whey, or lemon juice), and then eat it with real, raw milk and a bit of real maple syrup, it would be much healthier for you. But I wouldn't recommend eating it every day because this habit of eating grains too often, even when properly prepared can still lead to health issues. Grains that are not traditionally prepared as our ancestors did lead to many problems like obesity, heart disease, cavities,digestive disorders, candida overgrowth, Crohn's Disease, Leaky Gut, hiatal hernia, diabetes, and much more.

  • Roxanne Sukol MD

    7/22/2010 7:03:21 PM |

    Great idea to check your blood sugar after you eat.  Then either way, good or bad, you'll know.  And you'll be able to make your decision based on the facts.  Check out my take on "What's for Breakfast" at http://yourhealthisonyourplate.com  Roxanne Sukol MD

  • Joyce and Bob Schneider

    7/30/2010 7:35:30 PM |

    What a fantastic post! It's about time someone started cracking down on so-called "good carbs." My husband is a cardiologist too, has been preaching this for years and getting the very same "Huh?" reactions. The credo is our house is: CARBS & SUGAR ARE THE SAME THING, because all carbs metabolize into sugar. "Good" ones may take 30 minutes longer, but they'll still become sugar faster than your body wants it. Try to stick to just low-sugar fruits and veggies...and thank you, doctor, for helping to clear the blizzard of misinformation out there. Here's our non-profit site if you're wondering who wrote this: http://tinyurl.com/b8vjja

    P.S. Many diabetes "educators" are dreadfully behind, giving out in some cases what amounts to harmful information, especially where diabetics are concerned.

  • Jenny

    8/4/2010 4:09:10 AM |

    Yikes!  This has certainly been very surprising.  Oatmeal has always been thought of as a healthy breakfast.  Little did we know!  

    Thank you so much for sharing this.  I will forward this post to my fellow oatmeal-loving friends.

  • Anonymous

    8/16/2010 9:20:06 AM |

    This blog usually delivers scientifically sound nutritional information. This particular blog publication is the exception. It gives information without a single reference. It is daunting to write that oats will make a spike in your blood levels without any further information. Oat porridge is known to lower the glycemic response to a load of carbohydrates. You are missing important information about the fiber content. It IS a good source of fiber, both soluble (beta-glucans) and insoluble when eat as a whole. Additionally, is proven to lower serum LDL levels and increase HDL. Of course if you use a oat product full of sugars or in the wrong presentation/processing the history is quite different.
    Much more can be found if you type Oats and glycemic index at Pubmed.
    http://www.ncbi.nlm.nih.gov/sites/entrez

  • Wilcox Angus Beef

    8/28/2010 6:03:33 AM |

    I remember when I thought eating oatmeal was good for me.  I even made granola and ate that frequently.  The only thing that happened to me was that I gained a lot of weight!  

    I have not had grains in about a year, unless I am on vacation and have no other options.  I ate steel cut oats this summer on vacation.  Yes, they were satisfying at the time but I also came home with weight gain and a viral lung infection. Not saying that was because of my grain intake, just sayin....

  • Peter

    9/4/2010 12:33:45 PM |

    I sed to eat lots of oatmeal and oat bran, and my doctor said I was anemic.  Then I read that oat bran prevents iron absorbtion, so I quit, and the anemia went away.  Maybe coincidence, maybe not...

  • Anonymous

    9/8/2010 3:59:39 PM |

    I'm extremely grateful for this information. For years I have conscientiously followed the type of diet that is widely promoted as being healthy, including whole grain oatmeal. My cholesterol numbers have been stellar, aside from the total sometimes being below the reference range. My fasting glucose has been normal. I was shocked to learn in follow-up after a severe foot infection that my peripheral arteriosclerotic situation is not so stellar. In view of the information on your blog I bought a glucose monitor. My blood sugar an hour after a large bowl of slow-cooked oatmeal with no fruit, milk, sugar, or other additions = 150!

  • grgsr

    9/27/2010 10:54:56 AM |

    Oat Bran, I have read that Oat Bran is good for you as it is high in fiber and helps to clear fats from the blood.  I am not sure about the refinement as to whether fine ground or medium ground is best?  I have read other medical materials that support using Oat Bran for cereal, muffins, or even as bread crumbs for baking.  This can be confusing as I had once believed Oat Meal was good for you and a heart healthy diet.  Does OAT BRAN fall into the same catagory as OAT MEAL?

  • Anonymous

    10/12/2010 3:39:26 PM |

    Perhaps it is the skim milk that is the culprit here?With cream or whole milk and some coconut oil perhaps it's not so bad?

    Skim milk is evil.

  • Simon

    10/27/2010 10:33:37 AM |

    hi……………………
    You are a Great while writing in the blogs it is awesome I liked it too much good and informative thanks for the sharing.

  • blogblog

    10/31/2010 8:55:33 AM |

    The 'healthy breakfast myth'. Humans don't need any breakfast or lunch if they eat a proper diet. The body has ample fat stores to provide our energy for the day. Most hunter-gathers don't eat any breakfast and lunch is rarely anything other than a small snack. They start eating mid-afternoon and nibble away for most of the evening.

    The only reason westerners need breakfast or lunch is because they are carbohydrate addicts. If you switch to a VLC (<20g/day) diet you won't get hungry before 4pm once you adapt. In fact once adapted to a VLC diet you can effortlessly go 2-3 days without food and not have any problems.

  • buy jeans

    11/3/2010 2:20:21 PM |

    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.

  • Jack C

    11/18/2010 3:25:42 PM |

    We eat oatmeal on occasion and have no problem with high blood glucose probably because we add enough butter, cheese and cream so that the calories from dairy fat far exceeds the calories from the oatmeal. And we have no insulin problem from consuming a lot of butter.

    We are not concerned about cholesterol levels. The only reason we eat oatmeal is because it seems to help regularity.

    Jack C.

  • rhinoplasty los angeles

    11/26/2010 6:18:39 AM |

    I have oats without dried fruits or any fruit even.But I do add a little of skimmed milk and also add a little bit of sugar.I have no problem as far as sugar or heart is concerned.

  • diseño web

    12/15/2010 5:26:17 PM |

    wow im glad im reading this post thanks for the info

  • Anonymous

    12/17/2010 8:27:21 PM |

    Dr. Davis:

    What are your thoughts on brown rice? Is this beter than oats or wheat? I know white rice has high glycemic index.

    Raj

  • Sara

    12/21/2010 9:22:34 PM |

    Personally, oats cause a spike up 170. My fasting is 90. Cheerios spikes as well.

  • Anonymous

    12/23/2010 1:49:42 PM |

    How does the article justify going from heart healthy benefits to affects of oatmeal for diabetics?
    Just because a food has to be eaten with caution by diabetics does not mean it is not beneficial as it has been determined.
    It is the same as with any food: Read The Label. Yes, oatmeal is a grain, and therefore has carbohydrates (an essential food). So, add protein if you have blood sugar issues or eat it less often, or in smaller quantities!
    Any whole grain will have the same issues. And why would a diabetic add sugars or fruits to a carb food??? Come on!
    For heart benefits, lowering harmful cholesterol, it is one of the whole grains that is important to have in your diet. Profiling it as a diabetic issue is just not fair.

  • revelo

    1/16/2011 2:18:25 AM |

    Just got my glucose monitor and was testing it out:

    morning fasting: 75
    immediately after salmon and salad: 78
    1 hr after salmon and salad: 92
    2 hr after salmon and salad: 81
    5 hr after salmon and salad: 88
    immediately after 2 cups dry oats mixed with cinnamon, preceded by a medium sized canteloupe (almost 200 grams of carbs): 102
    50 minutes after the carb feast: 144 !!!
    75 minutes after the carb feast: 111

    I'll do another experiment tomorrow without the canteloupe (which was on sale and I couldn't resist) and maybe only 1.5 cups of dry oats instead of 2 cups.

  • Health

    1/21/2011 12:20:27 PM |

    ive been enjoying those instant packets of oatmeal every morning, like the apple and cinnamon, banana bread, and fruit and cream flavors, but I'm not sure if they're that great for you.. even if they are only 130 calories. what are your thoughts? is healthy?

  • ccf344

    1/30/2011 6:37:51 AM |

    Hi Doctor Davis,
    Can't disagree that oatmeal does indeed contain a fair amount of (complex) carbs. However, according to a study published in the American Journal of Clinical Nutrition (link below), when it comes to insulin demand generated by different common foods, oatmeal ranks surprisingly low while some foods not normally associated with a high insulin response don't fare as well as we would think. http://www.ajcn.org/content/66/5/1264.full.pdf+html

  • Anonymous

    1/31/2011 12:46:21 PM |

    Dear Dr Wiliam Davis,
    Could you comment this :
    "Low-Carb Diets Linked to Atherosclerosis and Impaired Heart Vessel GrowthStudy suggests that popular diet regimen may have adverse effect on body's restorative capacy

    Date: 8/24/2009
    Now, a study led by a scientific team at Beth Israel Deaconess Medical Center (BIDMC) provides some of the first data on this subject, demonstrating that mice placed on a 12-week low carbohydrate/high-protein diet showed a significant increase in atherosclerosis, a buildup of plaque in the heart’s arteries and a leading cause of heart attack and stroke. The findings also showed that the diet led to an impaired ability to form new blood vessels in tissues deprived of blood flow, as might occur during a heart attack."
    http://www.bidmc.org/News/InResearch/2009/August/LowCarbDiets.aspx

  • Anonymous

    2/3/2011 2:01:31 AM |

    I like oats so when I came across this blog I was interested to read about oats being taken off the Dr.s' recommend food list
    due to spiking bloodsugar levels. I'm in this category described in the blog post - "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."

    I decided to perform an informal blood sugar profile of my typical oats breakfast meal under the following test conditions:

    Test device: Accu-chek Integra

    Meal:
    50g - Quick Oats Homebrand Woolworths Australia
    125g - 1% low fat milk
    50g Mixed Frozen berries (raspberries/blackberries/blueberries/cranberries)
    Total Kcal from meal = 271

    No other food or drink during 2 hour testing period.

    Testing period: Initial measurements at morning fasting but after gym workout (T0) then every subsequent 30 minutes for 2 hours

    Results:
    T0: 91.8 mg/dL
    T0+30: 136.8 mg/dL
    T0+60: 120.6 mg/dL
    T0+90: 108.0 mg/dL
    T0+180: 104.4 mg/dL

    The peak 136.8 mg/dL at the 30 minute mark is within the  acceptable range post meal and well below the 150-180 range suggested in the blog.

    I will try slow oats next time - Kcal content is the same but the oat flakes are larger which suggest slower glucose release.

    Everyone responds to food differnetly so YMMV.

  • Anonymous

    3/6/2011 1:54:34 AM |

    My husband was recently diagnosed with diabetes. Oatmeal is listed as a low glycemic index food, so we thought it would be fine for him to enjoy this once in a while. Unfortunately, his last bowl of rolled oats with no sugar and only a dash of milk caused him to have blood sugar in the mid 200's for FOUR HOURS afterward.

    We are discovering that we have to forget what the industry says and base our food choices on a case by case basis. Some foods cause him to spike, and other foods that you would think would be terrible (like potato chips) don't cause a glucose spike at all. It's certainly a learning curve.

  • Anonymous

    3/15/2011 4:15:20 PM |

    Hi i have been finding the same thing with oat meal. Im on my second day of testing. after eating 3/4 cup old fasion quaker oats, 1/4 cup raisins, 2 tbs pecans 1 1/2 tbs flax 1/8 tsp cinnamon, 1/2 cup skim milk, and 1 tbs of real maple syrup. 1st days numbers where. 110 just before eating. 189 1hr after start of eating. 100 2hr after, 78 4 hrs after. 2nd day. 102 just before eating, 172 1hr after start of eating, 84 2hr after. My question would be. Is the BS spike after eating enough to kill off the Beta Cells in the Pancreas? Also why do I sustained lower BS lvl for hrs after eating the oat meal? Only meal so far that I get the Lower numbers for hours after.

  • Physical Therapy Supplies

    4/26/2011 5:36:46 AM |

    I'm in this category described in the blog post. Now, a study led by a scientific team at Beth Israel Deaconess Medical Center (BIDMC) provides some of the first data on this subject, And why would a diabetic add sugars or fruits to a carb food??? Come on!

  • Chris Tamme

    6/30/2011 2:57:45 PM |

    I eat no grains and my trigs and HDL are better then your numbers.  The benefits of grains are wiped out by the phytates.  It is a waste of calories.

  • Richard

    1/2/2012 3:48:16 PM |

    More internet BS....  Oatmeal is the last thing you want to eat if your a diabetic. I do clinical test for a doctor and oatmeal is a no, no for diabetics... Eggbeaters, bacon and coffee.  Very little rise in sugar..

  • Janice

    1/9/2012 6:07:27 AM |

    I haven't been diagnosed as diabetic, but I do have a sensitivity.  If I eat a medium or large meal that includes bread, I practically go to into a coma and must sleep for 30 to 45 minutes.  Yet, I've been eating oatmeal for breakfast for the past year and my cholesterol went from "above acceptable" to the low range of "acceptable".    All my cholesterol levels improved dramatically and are in the most perfect range they can be in.  Though I  don't check my blood sugar, I can eat a bowl of oatmeal at any time and I never have that spike that puts me to sleep.  So for me, it's been a God send.  It's one of the few "treats" I can eat without any noticeable adverse affects.

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