Low-carb eating for diabetes

Jenny provided permission to reprint her very excellent introduction to low-carbohydrate eating for people with diabetes. You can also view the original version on her Diabetes 101 website.

Jenny is a stickler for monitoring the effects of blood sugar. We might take some lessons from her experiences for improving management of people with metabolic syndrome or borderline blood sugars. In other words, monitoring the blood sugar-raising effects of various foods and food portions can provide great feedback on what foods are preferable, what undesirable, given your physiology.

Even if you are not a diabetic, Jenny's discussion is must reading to gain a better understanding of food choices, particularly carbohydrates. Along with seizing control of health, she has also gained deep wisdom in how to best manage this disease and its physiology.

Introduction to low-carb nutrition for diabetics

It's carbohydrates that raise blood sugar.

Sugars and starches, not the fats that dietitians have been warning you about for so long. If you've been testing your blood sugar after meals, you've probably noticed that already and you are starting to understand why a healthy diabetes diet will have to be one that limits carbohydrates to an amount that doesn't push your blood sugar up over the level where you are damaging your body.

But if your previous experience with restricting carbohydrates involved doing a weight loss diet like Atkins or Protein Power, which worked well for you until you crashed off it entirely and gained back all the weight you'd lost, you may be hesitant to embark on another course of dieting that requires some carb restriction.

I've been there myself. I've done the extremely low carb diet Dr. Richard Bernstein recommends for months on end. I did Protein Power for 3 years. And I've gone on the "Eat all the carbs you didn't eat over the past three years all at once" diet, too. The following observations grew out of my 8 years of experience with learning how to make carb restriction work long-term.

Unlike much of what you've read before, there are no scholarly references for this section. It's based entirely on my own observations and the experience of many dozens of people who have participated in online discussion groups devoted to low carb dieting and diabetes.

Weight Loss Diets Usually Fail but Diabetes Diets Can't Afford To Fail

People who adopt a low carb diet to lose weight tend to start out with great enthusiasm, adapt extreme dieting strategies, swear they will never eat another piece of bread or french fry for the rest of their lives, lose some weight, stall out, burn out, and slink back to their old diets, where they gain back all the weight they lost and more.

This is not a surprise. People on any diet, including low calorie and low fat, do the same thing. The body is very resistant to weight loss and deeply buried instincts in our brains do everything they can to maintain our weights, no matter how unhealthy they might be.

But while this pattern of dieting may be tolerable for those who are dieting to shed a few pounds before their class reunion, it spells disaster for those who must change their diet in order to prevent the high blood sugars that result in amputation, blindness, kidney failure and heart attack death.

Low carbing for diabetes means low carbing for life, long after the thrill has worn off of eating that runny brie and steak. Despite the hype in the diet books, it is not easy, simple, and fun. I know only a handful of people who have been able to sustain a low carb lifestyle for more than five years. And that is after years of online participation in low carb groups.

What you'll find below is what I've found works for me. I used a low carb diet to control my blood sugar for more than five years and have gone through the whole cycle, from enthusiasm, to boredom, to burnout, to saying "To hell with it, we've all got to die some time!" to starting all over again determined to avoid the mistakes that sent me round the bend the first time.

How Many Grams of Carbs to Eat? As Many as Allow You to Reach Your Blood Sugar Targets

When people think about adopting a lower carb diet, their first question is almost always, "How many grams of carbs can I eat at each meal?" Most of the diet books will answer that question with a hard and fast number. Atkins, for example, tells you to start out with 20 grams a day. Protein Power starts you at 30 grams. And Dr. Bernstein suggests 6 grams for breakfast and snacks and 12 grams at lunch and dinner.

Adopting these very low carbohydrate limits will control your blood sugar very nicely. But over time, many people find that sticking to a diet this low in carbohydrate becomes impossible. That's why I'm going to ask you to throw away all those diet books and try a new approach to restricting carbs.

What you will do is to try the strategy used by the people from the alt.support-diabetes newsgroup who informally call themselves "The 5% Club" because their A1c test results fall in the 5% range which doctors consider normal: use your blood sugar meter after each meal to determine how many grams of carbs you can eat and still meet a healthy blood sugar target.

You will start out by measuring your blood sugar one and two hours after each meal. Write down what you ate and observe what it did to your blood sugar. If a meal allows you to reach your blood sugar targets, try eating it again on a different day and test it test again, possibly at a later time, to make sure that your good numbers weren't just a result of slow digestion.

If you end up too high after a meal, the next time you eat it, cut back on the portion size of the carbohydrate elements in the meal and test again. Do this until you can hit your targets, or flag the carbohydrate-containing foods in that meal as ones your body can't handle.

What you're doing here is creating what newsgroup activist Alan S. calls, "a low spike diet" rather than a low carb diet. He can achieve normal post meal blood sugars by eating as many as 30 or 40 grams of carbohydrates at a meal. Others will find that they need to eat a lot less than that amount to hit safe post-meal blood sugar targets.

Usually how much carbohydrate you can manage has something to do with your body size. The more you weigh, the less each gram of carbohydrate you eat will raise your blood sugar. Those of us whose weight is less than 150 lbs often find that we can eat between 12 and 20 grams of carbohydrate and still reach normal blood sugar targets without the help of medications, and that we can add perhaps another 10 or 20 grams more, with medications. People who are much heavier can often eat 30 or 40 grams per meal and still reach their blood sugar targets. In general, men can eat more carbohydrates and still reach their targets than can women, again, because of their larger body size.

How to Learn How Much Carbohydrate is in Your Food

To make this system work, it helps if you start to learn how many grams of carbohydrate are in the foods you eat. That way you won't have to test hundreds of foods once you've learned how a representative sample affect you.

The best way to learn how many grams of carbohydrates are in the different foods you eat is to read food labels carefully, invest in a nutritional guide like one of Connie Netzer's books of nutritional information, download nutrition software like LifeForm (http://www.lifeform.com) or use online calculators like Fit Day (http://www.fitday.com). Software and online sites will compute the amount of carbohydrates and other nutrients in your meal for you as long as you know the portion size.

Learn about Portion Sizes!
This brings up an important point: When you estimate how many grams of carbohydrate there are in a portion of food, it is very important to find out if the amount of food on your plate corresponds to the amount in the "one serving" listed on a label, in a book, or in your software.

The best way to do this is to invest in an electronic food scale and to weigh your foods for a few weeks until you get the hang of estimating portion size. You can get a good food scale at a gourmet kitchen shop for $25 to $40 dollars. This food scale may be the best nutritional investment you'll ever make.

Once you start using your scale, you will find that the muffin you bought at the coffee shop weighs 8 ounces, which is fully four times the 2 ounces that most food databases give as "one serving" of a muffin. When you read that a mythical 2 ounce portion of muffin contains 27 grams of carbohydrate you will realize why that 8 ounce coffee shop muffin with its 108 grams of carbohydrates sends your blood sugar into the psycho zone!

With ice cream, when you weigh your ice cream on a food scale, you'll quickly see that the "one portion" listed on the package turns out to be only a few teaspoons' worth. That bowl you've been considering as one portion of ice cream weighs in as four servings or 72 grams of carbohydrate and 600 calories, which may explain its damaging effect on both your blood sugar and your waistline.

This may sound like a lot of work, and when you first start, it is. But after you do it for a few weeks you'll find you have memorized the carbohydrate gram counts and the portion sizes for the foods you usually eat, and once you have tested your blood after eating these portion sizes, you won't have to test every time you eat a favorite meal, because you will know what it is going to do to your blood sugar.

Eating Away from Home

The biggest challenge you'll encounter as you start learning what you can eat will be eating away from home. You aren't going to be able to weigh restaurant foods nor can you look up the nutritional values of many restaurant offerings--though many of the common fast food outlets do provide nutritional information online--though often without listing portion sizes.

That makes it a very good idea to avoid starchy or sugary restaurant foods or, if you do eat them, to eat only a small portion of what you are offered. Measure your blood sugar an hour or two hours after eating if you aren't sure about how a restaurant food will affect you.

Fat and Carbs Eaten Together will Digest Slowly

Foods with a lot of fat in them take longer to digest than those without a lot of fat. This is why pizza and ice cream often give deceptively good readings on your meter. If you test a meal and see a reading that is too good to be true, be sure you test at 3 or four hours after eating.

The Truth About Pasta

Pasta was long recommended to people with diabetes as a food that would not raise blood sugar and you will still see it starring in many cookbooks and magazines intended for people with diabetes.

However, if you test pasta 4 or 5 hours after eating, you may get an unpleasant surprise. This is true with the so-called "low carb" pastas, too. These foods give you excellent readings at one and two hours because they are resistant to digestion so they don't turn into glucose right away. But five hours later, they do break down into glucose and when they do, the 52 grams of carbohydrates found in each 2 ounce serving of pasta will hit your blood stream with a nasty wallop. (Not to mention that you almost need a microscope to see a 2 ounce portion of pasta. Most people's idea of a portion of pasta is closer to 6 ounces--and 156 grams of carbohydrate!)

If you have pasta for dinner and don't see a peak 3 hours later, be sure to check your fasting blood sugar the next morning. You may see the blood sugar rise there, too.

Sugar Alcohol and "Sugar Free" Foods

The sugar alcohol used in so-called "sugar free" foods can also show up in your blood sugar an hour or two after you'd expect to see them, especially the maltitol used in "sugar-free" candy. At least half of the sugar in Maltitol does turn into glucose in your blood stream and it can raise your blood sugar, but the rise is delayed so you may miss it on testing. So if a "sugar free" food seems to be kind to your blood sugar, try testing it an hour or two after your first tests. Erythritol is the one sugar alcohol that usually does not show up in your blood sugar.

Dealing with Limited Blood Testing Supplies

In in ideal world, we'd all have all the testing supplies we needed to control our blood sugar, but in real life blood sugar test strips are very expensive and many insurers sharply limit the number of strips people with Type 2 diabetes can get each month.

Here are some strategies that can help you if your access to strips is limited.

If you only have 50 strips to get you through a month, plan out what you are going to test ahead of time. Pick one of your favorite meals, and test at 1 hour after eating the first time you eat it and 2 hours after eating the second. Do this with a couple different meals and see if there's a pattern as to when you see the highest reading--whether it is at one hour or two. Then choose another meal and test it at the time when you saw the highest reading in the earlier meal. If you ever get a surprisingly low reading, try testing an hour later or earlier, to make sure you aren't missing the peak.

Make the goal of your testing be learning how many grams of carbs you can tolerate in one meal. If you learn that 30 grams is your upper limit, use software and your scale to find portions of other foods that will also clock in at 30 grams or less. Test one or two of these, and if you see the result you expect, you don't have to test every time you eat these foods again.

Wal-mart sells a cheap and effective blood sugar meter with strips that cost one half as much as other vendors. Some drug stores also sell store brand meters with cheaper strips. If you need more strips, consider the $50 you pay for another 100 strips an investment in your health. It's far better to spend that $50 now, than to spend it on expensive doctor bills caused by complications you don't need to develop!

Keep the focus on Achieving your Blood Sugar Goals

By testing after meals, you'll learn how many grams of carbohydrate your own, unique, body can handle. And more importantly, you'll also be able to decide if you are going to be able to control through diet alone, of whether it is time to talk to your doctor about supplementing dietary control with drugs.

Many people are so excited to learn that they can achieve normal blood sugars by cutting way back on carbohydrates that they become zealots for low carb dieting. I've been there and I've done that. But it's important not to get too carried away with a "Carbs are Evil" mentality which makes it a matter of religious zeal never to let evil carbs cross your lips again. Like all conversions this one tends to fade out in time. And as we said at the start of this chapter, your ultimate goal is to maintain your blood sugar targets for the rest of your life. So the safest approach is to get the most blood sugar benefit you can out of restricting carbohydrates, but restrict them to a level you can maintain year in and year out.

Most importantly, I have learned it is best to treat carb restriction as a strategy, one of many, which used in combination with other strategies including medications if needed, can give you normal blood sugars, rather than the One and Only True Way. If you can be flexible and find more than one tool to help you meet your blood sugar targets, you are more likely to be able to maintain those excellent blood sugars for years to come.

Eliminate "Habit Carbs" and Concentrate on "Value Carbs"
When people think about restricting their carb intake they assume this means never eating any of their favorite foods again.

But for many of us, this doesn't have to be true. Why? Because a quick look at your daily carb intake will often reveal that the bulk of the carbohydrates you are eating are what I call "habit carbs." These are the carbs you eat without a second thought because they are there. Not because they taste good. Not because you couldn't live without them. Just because you're in the habit of eating them.

Here is a list of some prime "habit carbs."

Steam table mashed potatoes

Limp french fries

Squashy hamburger buns

Cardboard toast

Cold home fries

Stale boxed cookies

How many of these flavorless, starchy foods are you consuming everyday just because they're there? Probably more than you realize. So before you lift that fork-full to your mouth, ask yourself, "Is this food thrilling me?" If not, put it down. This should go a long way towards getting your carb intake down.

What I'd call "value carbs" are those carb-rich foods that really do mean something to you. I'm not going to lie to you. You are not going to be able to make them the mainstays of your diabetes diet. But by using the strategies describe below, you should be able to eat enough of these foods to keep yourself from feeling deprived--without destroying your health.

Don't Create "Forbidden Foods!"

If you are one of those people who could live happily on Purina People Chow, you can skip what follows. But if food has been important to you, and if you have hitherto had a long and emotionally satisfying relationship with food, or if, like me, baking from scratch was one of your favorite ways to show love and express creativity, restricting your carbohydrate input will mean that a whole lot of what you've been eating (and baking) up until now is suddenly, completely, off limits. I can't eat cake and get a healthy blood sugar level. Even with two different diabetes drugs in my system. I can't eat cake even with an insulin shot before I eat it. I love cake but there is no way I can eat more than a bite or two without seeing very high blood sugars and there is no way I can eat two bites of cake and be happy. The same goes for french fries and Thai noodles.

During the first enthusiastic weeks of exploring carb restriction most people deal with this kind of discovery by coming up with new recipes and finding new, delicious and healthy things they can substitute for old, high carb standards. They appreciate the way cutting way back on carbohydrates curbs their hunger and makes food much more manageable. This is good and it is why long term low carbing is possible. But our old favorite foods do not go away that easily.

If you decide that some food you have been eating and enjoying all your life will never again cross your lips, it is almost 100% guaranteed that you'll end up pigging out on that very same food at some time in the future, hating yourself, and even beginning a binge that can throw you completely off your diet for months.

It might not happen the first month you are restricting your carb intake or even the first year. It took me three years of low carbing to get to where I crashed off my stringent low carb diet. But eventually it happens, and because after almost a decade of counting my carbs I've learned that I will never lose my love for certain foods that don't love me, I've put a lot of time into finding a way of restricting my carbohydrate intake in a way that avoids the buildup those feelings of deprivation that eventually lead to long periods of unwise eating.

The key, for me, is to build safety valves into my diet. I don't call them "cheats" or "bad foods" for reasons I'll get into later. I call them "off plan" foods because they are not food I can make an ongoing part of my daily food plan. Because my goal is life-long blood sugar control, I accept that I will occasional eat "off plan" and that this is okay as long as I am meeting my blood sugar targets most of the time. "Good enough" control that I can adhere to year in and year out beats a few months of perfection followed by crashing off the diet entirely and ruining my health. Here is one way to approach doing this:

Do the Diet Straight for a Month or Two Before You Try Off-Plan Goodies

As you learn what foods raise your blood sugar and what foods don't, you will almost certainly find that there are a lot of foods you used to love that don't work for you anymore. Waffles for breakfast, coffee cake at coffee break, three slices of pizza with crust, a burger with a bun and a side of fries are just a few of the foods that it is almost certain will not allow you to meet your post-meal blood sugar targets.

As you keep using your meter to test what you eat, if you are like most people with diabetes you'll also learn that some of the so-called "low glycemic" foods and the supposedly "healthy" whole grains that nutritionists recommend for people with diabetes won't work either. Oatmeal and whole wheat bagels raise my blood sugar far too high, so does cracked whole wheat, whole wheat bread, and brown rice.

If the dietician tells you a food is good for you, but your meter tells you it is raising your blood sugar to a level that is high enough to cause complications, you will have to listen to your meter. Your meter will tell you what is safe to eat and for the first couple of months while you are learning how to get your blood sugar under control and how bring those high blood sugars down to normal levels you will have to accept that you can only eat those foods that don't cause spikes.

If you attempt to add in off-plan foods before you are solidly on-plan you may never really get into the swing of eating a diet that controls your blood sugars and you may not get to where your body learns to enjoy the lower carb foods that don't give you blood sugar swings.

But after you've gotten your blood sugar under control, nothing horrible will happen if you make room for a small portion of some high carb treat every now and then.

How to Add Off-Plan Foods to the Plan

If you've avoided bread for a couple months, the humble roll in that restaurant bread basket may start to call out to you with an irresistible siren song. If you give in and eat it, with each bite you may find yourself feeling as if you are doing something incredibly sinful--the way you might have felt if you had eaten a whole box of chocolates in the past.

That feeling is the sign that you're heading for trouble. You've created a "forbidden fruit" and sooner or later that forbidden fruit is going to get you. You may find yourself thinking about that roll, craving another, sneaking off to eat one where nobody knows you, or, alternatively, you may declare that you will never again eat a roll ever--and then ruin your Thanksgiving holiday when you go to Aunt Glenda's and refuse to eat even a single one of those wonderful rolls of hers you've eaten every year of your life which say, "This is the family Thanksgiving" to you.

It is far better to make a bit of room in your diet for high carb treats so that they don't build up a charge. If you do this, you'll find that they almost never taste as good as you remembered, and you'll be able to leave them behind without turning them into an object of obsession.

Just knowing that you can eat some specific off-plan food at some future time, when it is scheduled, makes it that much easier to say, "No thanks" to it, and maintain your healthy blood sugar the rest of the time.

How Often Can You Eat Off-Plan?
How often you have an off-plan food depends a lot on your dietary goals, how high your blood sugar is before you eat carbs, and whether you are willing to exercise after eating. It also depends greatly on what medications you are taking for your diabetes. Whatever I eat, I try to keep my blood sugar below 120 mg/dl (6.7 mmol/l) at 2 hours after any meal.

Forty minutes of cardiovascular exercise will burn off a lot of extra carbs, so if you exercise regularly, try to eat your high carb treat before you head for the gym.

If you're trying to lose weight, you may have to keep off plan treats few and far between. When I was actively losing weight on a low carb diet without medications I ate one off-plan meal about once every two weeks.

Once I reached my weight loss goal I loosened up a bit but I found it best to cycle between weeks of eating a strict very low carb diet, and then a week of eating slightly more carbs--but I tried very hard not to ever anything that would cause my blood sugar to be over 120 mg/dl (6.7 mmol/L) at 2 hours after a meal because doing so makes me feel rotten.

Throw Away the Vocabulary of Self-Destructive Dieting

When you eat something with carbs in it, don't think of it as a "cheat." Cheating is what you do when faced with an authority figure--your 9th grade math teacher or the IRS. But you are the one in control of what you eat. So when you eat something that is off-plan, you should stop thinking of it as "getting away with something" and treat it instead as something you've decided to do--for a reason that should be clear to you while you do it.

If you keep eating things that were not what you had intended, rather than beating yourself up, it's time to reconsider your food plan and figure out why it isn't working. Are you having trouble finding foods in restaurants that don't raise your blood sugar? Maybe it's time to bring your lunch along to work for a while, or to find new place to dine.

Are you bored with what you have been eating? Google for good low carb recipes you can try at home. There are thousands of them. If you use the Google Groups search and look for messages in alt.support.diet.low-carb that start with "REC" you'll find a treasure trove of ideas to try.

Keep the vocabulary of sin and guilt for the confessional. You're going to eat a lot of things in the years to come that will mess up your blood sugar. But if you are kind to yourself and dust yourself off after you mess up and keep on going, doing the best you can to hit your blood sugar targets, you may very well end up healthier than many people who do not have diabetes. The important thing is to keep at it, doing the best you can and forgiving yourself when the best you can do isn't as good as you wish it was.

Know Your Limits
I've learned the hard way I can't eat half a blueberry muffin, so I don't even try portion control for that particular food. I know blueberry muffins are trouble and I also know that I will eventually eat one. That's just how it is, so every blue moon or so I eat a blueberry muffin, experience the miserable high blood sugars that follow, and then remember why I don't eat muffins every day any more. What I don't do is fool myself that I can buy a muffin and only eat half. Everyone has a few foods that fall into this category. Treat them with caution!

Eat Off-Plan Foods Out of the House
I've learned the hard way that if a big box of something full of carbs is in the fridge, bad things are going to happen. So I try to eat my off-plan foods away from home. I eat my muffins or cookies at a coffee house. I have a slice of pizza at a pizzeria. I don't buy a box of muffins or a whole pizza and bring them home.

Getting this strategy to work requires that your whole family understand what's at stake. It took me a couple years of harping on what "complications" means, but by now, my family understands that if my blood sugar is too high, I'm damaging my body. They want to keep me around for a while, so they understand that there are some foods that shouldn't be brought into the house--ever.

When other family members want to have treats at home, they are kind enough to buy things I don't like. For example, if someone wants Ben & Jerry's they buy the Chunky Monkey flavor that I find revolting, not the New York Fudge. By the same token, when my kids lived at home, I didn't buy them the brands of cookies I can't resist. There are plenty of others cookies they liked that don't tempt me at all, and those were the ones in the cupboard.

Over the years the nondiabetic members of my family learned that no one is doing themselves a favor scarfing down 300 grams of fast acting carbohydrate every day--particularly not people with a family history of diabetes and heart disease!

Medications Can Help

I'm not a big fan of medications because I've learned the hard way that drug companies lie about side effects and some of these side effects are permanent and can ruin your life. But I learned the hard way, too, that some of us (like, say me) can't get normal blood sugars no matter how low our carb intake. For us, adding a diabetic drug or two to our daily regimen may be the only way we can get normal blood sugars without a life of tormenting self-denial.

Drugs I have found useful over the years include metformin, precose, and post-meal insulin shots. The new incretin drugs, Januvia and Byetta help some people make dramatic improvements in their blood sugar, but the way that they work makes it necessary to eat a slightly higher amount of carbohydrates with them because they only work when your blood sugar rises over a certain threshold. Even with these drugs (including Januvia) I've never been able to eat more than 120 grams of carbohydrates a day, but after many years of eating an extremely low carb diet--which was the only diet that would control my blood sugars--120 grams of carbs a day feels like a completely normal diet!

Be Aware of Rising Insulin Resistance

Some people may find that eating a low carb diet is not enough to control their blood sugar because they are very insulin resistant. Perhaps they have been diagnosed with PCOS, or have to take a drug, like Prednisone that increases insulin resistance. The book, Dr. Bernstein's Diabetes Solution by Dr. Richard K. Bernstein, the distinguished diabetes doctor, recommends Metformin as an appropriate drug for patients on a low carb diet whose blood sugars are still not completely controlled. It isn't a cure by any means, just one more tool you can use to keep blood sugars under control, and if you limit your insulin resistance you may solve both weight and hunger problems that otherwise can derail your diet.

You can read more about the different drugs available to help control blood sugars HERE. Just remember that all these diabetes drugs work best when you combine them with some level of carbohydrate restriction. How much restriction? Test your meals one and two hours after eating, and your blood sugar meter will tell you exactly how much.

Top Medical Journal Publishes Landmark Study Showing Very Low Carb Diet Most Effective and Safest for Lipids etc.

In case you are still being given out-of-date medical or nutritional advice by people who tell you that a low carb/high fat diet will give you a heart attack, take a look at this recently published study, which appeared in the Journal of the American Medical Association.

This study found that an Atkins style low carb diet not only caused double the weight loss of the low fat diet at the end of one year, but it did not adversely affect cholesterol levels.

This finding, added to the Women's Health Initiative finding (after $40 million dollars of research) that low fat dieting does NOT prevent heart disease, should lay to rest any last fears you might have about the impact of cutting carbs on your health.

The findings of this study, are not news to anyone who has tried a low carb diet and stuck with it for any period of time, but they appear to amaze the entire medical community who continue to cling to their to the "Fat is Bad" religious belief long no matter what evidenced-based medical studies might come up with.

Bottom line: You can cut your carbs way down, replace carbs with fat, and await the better health this kind of eating will provide.

Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women: The A TO Z Weight Loss Study: A Randomized Trial.Christopher D. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Stafford, MD, PhD; Raymond R. Balise, PhD; Helena C. Kraemer, PhD; Abby C. King, PhD

Here's the summary of the WHI findings:

NIH News: News from the Women?s Health Initiative: Reducing Total Fat Intake May Have Small Effect on Risk of Breast Cancer, No Effect on Risk of Colorectal Cancer, Heart Disease, or Stroke

Here's a study that documents the effectiveness of lowering carbs and increasing fat and protein consumption for the control of blood sugar in the absense of weight loss:

Control of blood glucose in type 2 diabetes without weight loss by modification of diet composition. Nutrition & Metabolism 2006, 3:16.

To Get More Help with Making a Low Carbohydrate Diet Work

My "Low Carb Facts and Figures" site, which now shares this server, has more information I collected back in the days when I used a low carb diet for both weight loss and blood sugar control.

You'll find articles there that address a few of the issues people run into while eating a very low carb diet,which are not answered in a completely honest fashion by the people who sell diet books promising you can lose weight easily while gorging on all your favorite foods--which, sadly, is 99% of all authors writing diet books.

Comments (15) -

  • Anonymous

    4/3/2008 12:18:00 AM |

    Thank you for this post. By the way, none of your links work because there's an extra http:// at the front. Same problem in previous posts as well.

  • phishery

    4/3/2008 3:16:00 AM |

    I have tried to centralize as much as I can about using a low carb / low glycemic approach which allows for low insulin diabetes management at http://www.dsolve.com.  The site is free and has scientific research, recipes, as well as a "how to" course by a great doctor in the UK.

  • bob (the traveller)

    4/3/2008 9:59:00 AM |

    Extremely great post! As one who had gone through the low-card path (unguided by an expert but yet successful now into the 6th month) I can identify with a lot of the things mentioned here. I did not have the luxury of a mentor or a guide and so discovered a lot about sugar, carbohydrate and the body hands on and through research. But through it all, I'm glad that I now have a diploma in nutrition!

  • Peter

    4/3/2008 12:10:00 PM |

    I use the strips to test my blood glucose, but I don't know how high is too high.

  • Anonymous

    4/3/2008 12:21:00 PM |

    What an outstanding website.  Jenny could be writing the books.  She certainly has spent years researching this, and her approach makes sense.  It's mind boggling to me that the ADA (American Diabetes Association) hasn't figured it out--that high carbs do not work.  No wonder health care is so expensive in the US. Jenny's website gives anyone the tools to understand the sugar issues and take control themselves.  Thank you for posting this.

  • Anne

    4/3/2008 6:04:00 PM |

    Zevia is a new, natural alternative to diet soda.  All the flavors are carbohydrate and sugar free!  There are no artificial sweeteners, flavors, or colors.  Zevia satisfies my soda craving and allows me to avoid compromising my health with sugar and or artificial sweeteners such as Splenda.  Stevia an ingredient in Zevia, is a herb native to central and South America  and 200-300 times sweeter than sugar.  Zevia is an excellent product for people diagnosed diabetes.

  • Anonymous

    4/4/2008 1:21:00 AM |

    I bought one of the newer glucose meters.  The insert listed the readings that are still within normal on their meter, but they are higher then those listed as "normal."  I don't know why there's a difference but the meter normal ranges are higher.

  • Anonymous

    4/5/2008 1:29:00 AM |

    My story is ditto to yours Jenny. I started with Atkins, upset all my docs and was scolded even though got off insulin and statins. No support except atkinsdietbulletinboard.com but I was one of the leaders there on diabetes so didn't really have a mentor.

    I was a reborn again lo carber and was rigid for 3 yr and have fallen a few times, but like you have found a way to try stay within the norms and eat to my meter.

    As I age I need to eat less and work harder.
    Peter the norms I aim for are under  6.1 . However, that is not always attainable.

    Thnx Jenny for taking the time to write.Too bad nutritionists, diabetologists ect weren't as educated as us patients.


  • Jenny

    4/6/2008 2:39:00 PM |

    Thanks for the kind words! And thanks to everyone who visited the site from this blog. Obviously there are a lot of people reading here!

    The "normal" range that came with your meter is probably the one defined by the American Association of Clinical Endocrinologists. They currently recommend that people with diabetes get under 140 mg/dl (7.7 mmol/L) at 2 hours.

    This, however, is FAR from normal if we use CGMS studies of normal people's post meal response to define normal.

    This is discussed in detail on my web site on THIS PAGE.

  • Red Sphynx

    4/9/2008 5:07:00 AM |

    Jenny is wonderful.  I'm thinner and healthier today because of the excellent advice at alt.support.diabetes; starting more than five years ago.  And Jenny was always one of the best.

    Adam Becker Sr.
    5 years in the 5% club, thanks to Jenny, Jennifer, Quentin, several Alans, Jefferson and more.

  • jpatti

    4/28/2008 9:19:00 PM |

    I agree with sphynx, I'm a big Jenny fan also!

  • Anonymous

    6/5/2008 6:21:00 PM |

    re: exercising to burn off carbs

    i understand the point about burning calories and utilizing blood glucose and glycogen stores and such... but i've always understood from sports nutrition research that most of us should eat carb-rich foods after exercise.  i thought that carbs before exercise is generally just to keep you going through the workout...

  • cymoore

    7/1/2008 8:54:00 AM |

    Thanks for the detailed and thoughtful post.  In response to anonymous, I don't believe that carbs are ever really "necessary", and in any case, it's hard to avoid them entirely.  I've been low carbing for 6 months now (lost ~18 lbs) and run/hike a lot.  Even after a 16 mile trailrun covering a couple thousand feet elevation, my blood sugar was 94 (without eating any carbs during the exercise).  I guess the body is just very good at supplying glucose even if you don't eat carbs (gluconeogenesis from pyruvate). Supplementation with branched chain amino acids might be helpful since these are broken down during endurance exercise and need to be replaced, but I see no evidence that carbs are needed.  Still,carbs are better tolerated when people exercise because insulin sensitivity is increased.

  • Healthy Womens

    10/3/2009 3:22:37 AM |

    [...]There are plenty of information and tips about the low carb diet recipes. No matter what sources of information or tips you choose you need to always keep in your mind that the low carb diet recipes should consist of healthy and match with your diet plan[...]

  • buy jeans

    11/3/2010 6:41:54 PM |

    Unlike much of what you've read before, there are no scholarly references for this section. It's based entirely on my own observations and the experience of many dozens of people who have participated in online discussion groups devoted to low carb dieting and diabetes.

Why does wheat cause arthritis?

Why does wheat cause arthritis?

Wheat causes arthritis.

Before you say "What the hell is he saying now?", let me connect the dots on how this ubiquitous dietary ingredient accelerates the path to arthritis in its many forms.

1) Wheat causes glycation--Glycation is glucose-modification of proteins in the body that occurs when blood glucose exceeds 100 mg/dl. Cartilage cells are especially susceptible to glycation. The cartilage cells you had at age 18 are the very same cartilage cells you have at age 60, since they lack the ability to reproduce and repair themselves. Proteins in cartilage are highly susceptible to glycation, which makes them stiff and brittle. Stiff, brittle cartilage loses its soft, elastic, lubricating function. Damaged cartilage cells don't regenerate nor produce more protective proteins. This allows destruction of cartilage tissue, inflammation, and, eventually, bone-on-bone arthritis.

Because wheat, even whole wheat, sends blood sugar higher than almost all other foods, from table sugar to Snickers bars, glycation occurs after each and every slice of toast, every whole wheat bagel, every pita wrap.

2) Wheat is acidifying--Humans are meant to consume a diet that is net alkaline. While hunter-gatherers who consume meat along with plentiful vegetables and fruits live a net alkaline diet (urine pH 7 to 9), modern humans who consume insufficient vegetables and too much grain (of which more than 90% is usually wheat) shift the body towards net acid (urine pH 5 to 7). Wheat is The Great Disrupter, upsetting the normal pH balance that causes loss of calcium from bones, resulting in decalcification, weakness, arthritis and osteoporotic fractures.

3) Wheat causes visceral fat--The extravagant glucose-insulin surges triggered by wheat leads to accumulation of visceral fat: wheat belly.

Visceral fat not only releases inflammatory mediators like tumor necrosis factor and various interleukins, but is also itself inflamed. The inflammatory hotbed of the wheat belly leads to inflammation of joint tissues. This is why overweight and obese wheat-consuming people have more arthritis than would be explained by the burden of excess weight: inflammation makes it worse. Conversely, weight loss leads to greater relief from arthritis pain and inflammation than would be explained by just lightening the physical load.

We need a name for this wheat effect. How about "bagel bones"?

Comments (48) -

  • Hans Keer

    11/13/2010 5:50:58 PM |

    Perhaps I could add a fourth factor: Arthritis is more and more sen as an autoimmune disease. Wheat is one of the most prominent initiators of autoimmune diseases http://bit.ly/a9Gvjk

  • Kathryn

    11/13/2010 5:51:53 PM |

    Not being critical or attacking your statements.  I do believe that wheat (& other grains in general) are detrimental to health.

    But my understanding is that pH in the body is in a very small window: between 7.35 and 7.45 is what i have read.  


  • terrence

    11/13/2010 6:12:25 PM |

    "Bagel Bones" - I like it!

    But, how about "Bread Bones", or "Bakery Bones"?

  • Pater_Fortunatos

    11/13/2010 6:43:03 PM |


    blood pH and urine pH are quite different things, but the urine pH reflects the cost that body pay to maintain the blood ph in the range you just mentioned.

    Hans Keer thanks for the link.

    Dr Davis thanks for another great lesson of medicine , everyone could use it!

    I am waiting an article regarding "MEMBRANE UNSATURATION AND LONGEVITY" considering "Great Fish Oil Experiment" of Ray Peat.

  • Pater_Fortunatos

    11/13/2010 6:47:43 PM |

    Sorry for being rude, I should have said "I would appreciate"...

  • Anonymous

    11/13/2010 8:40:05 PM |

    food fractures

  • Anonymous

    11/13/2010 9:15:00 PM |

    Don't forget gluten triggering autoimmune disorders, like rheumatoid arthritis.

  • Evolutionary Diet

    11/13/2010 10:05:50 PM |

    I don't have arthritis yet, but bread sure causes me to have a lot of digestive problems. Unfortunately, I love bread, so it's a constant struggle.

  • Anonymous

    11/13/2010 10:22:11 PM |

    i love your articles on wheat and really liked the neurological impact of wheat as told by you dr. davis. great work.

  • Anonymous

    11/13/2010 11:59:29 PM |

    Wheat of Mass destruction

  • Jon

    11/14/2010 5:37:12 AM |

    Wow... Continually checking up on your articles has really opened my eyes to how bad wheat really is.

    I am somewhat of a bread lover, but after reading about the disabling effects of wheat, I think I'm going to become a vegetable lover instead.

    Smile Keep writing your articles to spread this unknown knowledge around!

  • Dr. William Davis

    11/14/2010 2:23:41 PM |

    Hi, Hans--

    Yes, indeed. Yet another path by which wheat can exert joint damage.

    I suspect that there is more to this autoimmune or inflammatory pathway than suggested by rheumatoid arthritis. Unfortunately, with negative serum markers for rheumatoid arthritis or "atypical" appearances of the joint inflammation, it is often just labeled "arthralgia" or a non-specific arthritis, treated with non-steroidal agents, then dismissed.

  • Dr. William Davis

    11/14/2010 2:25:19 PM |

    Hi, Kathryn--

    Pater's comments address your concern: Tissue and serum pH is indeed tightly regulated. But there's a price to pay to maintain normal pH when disruptive acids or bases (mostly acids) are introduced. This is reflected in urine pH, an expression of net change.

  • Stargazey

    11/14/2010 2:45:04 PM |

    So low urine pH=osteoporosis? Do we have a scientific citation for this?

    I've seen all over the internet that eating lots of meat causes low blood pH, which causes osteoporosis. Obviously, what we eat cannot influence our blood pH, or we'd be dead.

    But if low urine pH caused osteoporosis, wouldn't internists everywhere be advising patients to correct that? I see them prescribing drugs plus extra calcium plus vitamin D plus exercise, but never a word about changing the net pH of the diet. Odd.

  • Joseph

    11/14/2010 3:30:56 PM |

    It's nicely coincidental that you mention wheat as as a cause of low blood PH. I've just found I have low blood PH during a checkup, yes wheat is slightly acid but after doing a bit of research my thinking is that it was caused by the moderate to high protein, high fat diet I have been consuming on the recommendation of alot of paleo blogs.

    To answer Stargazey, here are 6 studies I found that support the link between protein, blood PH and bone density.

    Consumption of higher protein omnivorous diets promoted decreased bone mineral density after weight loss in overweight postmenopausal women.
    The control, nonmeat, chicken, and beef groups lost 1.5%, 7.7%, 10.4%, and 8.1% weight and 0.0%, 0.4%, 1.1%, and 1.4% bone mineral density, respectively.

    Results: After adjustment for age, sex, and energy intake and control for forearm muscularity, BMI, growth velocity, and pubertal development, we observed that long-term dietary protein intake was significantly positively associated with periosteal circumference (P < 0.01), which reflected bone modeling, and with cortical area (P < 0.001), bone mineral content (P < 0.01), and polar strength strain index (P < 0.0001), which reflected a combination of modeling and remodeling. Children with a higher dietary PRAL had significantly less cortical area (P < 0.05) and bone mineral content (P < 0.01). Long-term calcium intake had no significant effect on any bone variable.

    We conclude that excessive dietary protein from foods with high potential renal acid load adversely affects bone, unless buffered by the consumption of alkali-rich foods or supplements.

    Elderly women with a high dietary ratio of animal to vegetable protein intake have more rapid femoral neck bone loss and a greater risk of hip fracture than do those with a low ratio. This suggests that an increase in vegetable protein intake and a decrease in animal protein intake may decrease bone loss and the risk of hip fracture.

    Enduced acidosis caused the loss of calcium, sodium and potassium from the cells and bones of subjects

    Low dietary potassium intakes and high dietary estimates of net endogenous acid production are associated with low bone mineral density in premenopausal women and increased markers of bone resorption in postmenopausal women

    Aside from protein, Ketone bodies are also acidic and cause acidosis in diabetics "diabetic keto acidosis" and alcoholics "alcoholic ketoacidosis"

  • Mike

    11/14/2010 3:56:53 PM |

    I find this topic extremely interesting, especially from an athletic standpoint.

    As far as acidity, osteoporosis, and Paleo, Don from Primal Wisdom delved into this in a nice 7 part series: http://donmatesz.blogspot.com/2010/03/paleo-diet-ph-does-it-matter-part-vii.html

    Add in resistance training, though, and the whole point of diet and osteoporosis becomes almost completely moot. VitD, Ca, K, P don't hold much against skeletal bone adaptation to picking heavy stuff up.

    While I've seen evidence of increased athletic performance by the addition of exogenous pH buffers (bicarbonate), I have NOT seen evidence of (quantifiable) ergogenic improvements due to an "alkaline" diet.  While there might be some merit there (I myself follow a fairly strict Paleo diet), attempting to be more "alkaline" by decreasing meat intake would only hinder my performance.

    Back on topic:  I'll echo what other have stated already, in that the mechanism for arthritis, specifically RA, would be auto-immune mediated with wheat gluten intake.  I'm surprised Dr. Davis did not mention this.

  • Lori Miller

    11/14/2010 5:04:58 PM |

    Eating very much carb in general makes my shoulder hurt. One of my dance teachers has said the same thing about her knees.

    FWIW, both surgical anesthetic (morphine?) and wheat make me feel lousy. I didn't have any withdrawal when I quit eating wheat.

  • Joe

    11/14/2010 5:16:54 PM |


    While exercise may mitigate some of the effects of Acidosis such as low bone density, stress (acidosis raises cortisol), risk of panic attacks (http://www.ncbi.nlm.nih.gov/pubmed/17713689); I've read acidosis is associated with many other diseases.

    The positive effects of bicarbonate during exercise are probably related to higher muscle protein catabolysis during acidosis which would probably continue after you stopped exercising.

    Another effect of protein is to lower serum testosterone and sex binding hormone globulin. Saturated fat raises it however (http://jap.physiology.org/cgi/content/full/82/1/49)

  • Mike

    11/14/2010 11:13:52 PM |


    I have no doubts chronic acidosis has strong implications in many disease etiologies; I was just stating my experience (and opinion) on the effectiveness of an alkaline diet on athletic performance, and emphasizing resistance training for optimal bone density over dietary changes.

    On buffering:  I've personally trialed a few doses of sodium bicarb w/ short duration, highly glycolytic/lactate producing workouts, and the ergogenic (performance enhancing) effect has more to do with reduction in muscle fatigue secondary to reducing H+ ions than protein catabolysis.  I believe this is why many athletes have anecdotally adopted a "high alkaline" diet without actual quantifiable data on it.  By no means am I saying it's unhealthy (a diet high in vegetables and devoid of grains most surely IS healthy!), but it just doesn't make a difference, performance wise, like actual NaHC03 loading.

    I do agree on the effects of SFA and testosterone, though---hence my choice of whey protein and coconut milk PWO.

  • Stargazey

    11/14/2010 11:27:54 PM |

    Thanks for the references. Today is a work day for me, so I've only glanced at them, but it seems like the evidence either way is not overwhelming. I'll study it more carefully in the next few days as I find the time.

  • Andrea

    11/15/2010 11:07:16 AM |

    Hello Dr. Davis,

    I follow your blog regularly. Keep up doing the good work.I appreciate it.
    Regarding Oseoarthritis I slightly disagree:
    Osteoarthritis is one example of “The pitiful state of medical ignorance” as Dr. Mike Eades says. Patellofemoral syndrome can be rehabilitated. Your cartilage can actually get better! 80 % of Doctors and physiotherapists don’t know this. Health care system? Don’t get me started!
    I can't give you the link because the science stuff is in German.
    But here is a good post from Mark Sisson about the topic: “OA is not your destiny”.
    Here's what I have learned from my "private research":
    Movement is great for rehab but you have to start where you are. Too little load is bad for joints and too much load is bad.  Find the “magic zone” as physiotherapist Doug Kelsey says. Joints and ligaments need time to adapt. More time than muscles.
    Interesting fact I learned from smart PTs:  cartilage works actually better under load than without. Yup! Smile

    I am not too impressed by science because I know how it works. I always told my docs that the so called “chronic deseases” are not a disease but failure of self regulation in your body. This is the basic premise of Functional Medicine. Even if they believed me they shrugged their shoulders. They were not interested because they only had drugs and surgery as tools. And if you only have a hammer as a tool every problem looks like a nail.
    But here’s the good news: The docs slowly change their mind, even in Germany. Surprise…. Prof. Dr. Henning Madry, Arthritis Research, Saarland Medical School, Germany, says: Osteoarthritis is no wear and tear but a chronic disease like asthma and diabetes. Cartilage is damaged by accidents or sports injuries but very often it is induced by internal processes which are not understood. Cartilage gets weak and finally destroyed.This has nothing to do with aging per se. Many young people have OA today and many old people have no OA says Prof. Madry.
    Hey – that’s what I said for years! But I am not an MD – only a person with a brain.

  • Andrea

    11/15/2010 11:08:50 AM |

    Hello Dr. Davis,

    I follow your blog regularly. Keep up doing the good work.I appreciate it.
    Regarding Oseoarthritis I slightly disagree:
    Osteoarthritis is one example of “The pitiful state of medical ignorance” as Dr. Mike Eades says. Patellofemoral syndrome can be rehabilitated. Your cartilage can actually get better! 80 % of Doctors and physiotherapists don’t know this. Health care system? Don’t get me started!
    I can't give you the link because the science stuff is in German.
    But here is a good post from Mark Sisson about the topic: “OA is not your destiny”.
    I am not too impressed by science because I know how it works. I always told my docs that the so called “chronic deseases” are not a disease but failure of self regulation in your body. This is the basic premise of Functional Medicine. Even if they believed me they shrugged their shoulders. They were not interested because they only had drugs and surgery as tools. And if you only have a hammer as a tool every problem looks like a nail.
    But here’s the good news: The docs slowly change their mind, even in Germany. Surprise…. Prof. Dr. Henning Madry, Arthritis Research, Saarland Medical School, Germany, says: Osteoarthritis is no wear and tear but a chronic disease like asthma and diabetes. Cartilage is damaged by accidents or sports injuries but very often it is induced by internal processes which are not understood. Cartilage gets weak and finally destroyed.This has nothing to do with aging per se. Many young people have OA today and many old people have no OA says Prof. Madry.
    Hey – that’s what I said for years! But I am not an MD – only a person with a brain.

  • Andrea

    11/15/2010 11:10:15 AM |

    my comment - part 2
    Why are the causes of symptoms like OA not understood? Because nobody in the medical establishment looked for them. Big Pharma has no interest in research about the causes and definitively not in prevention or healing. Healthy people who are not drug junkies? Terrible for Big Pharma!
    Dr. Ron Rosedale, MD, says: “If you are going to treat a disease you need to get to the root of the disease….But the problem is that we don’t know what the root is, or we haven’t. (…) the problem is that medicine really isn’t a science, it is a business.”
    Nothing in the human body “just wears out”. Your pancreas doesn’t ” just wear out”. Stop eating tons of crap! Your liver doesn’t “just wear out”. Your eyes don’t “just wear out” – stop misusing and poisoning them. Read optometrist Jacob Liberman, PhD., or Leo Angart on why eyes get bad, you’ll be surprised. Liberman and Angart are seniors and don’t need the glasses they had as young men. Liberman’s deconstruction of “medical idiocy” in ophtalmology is great.

  • Monique

    11/15/2010 4:14:15 PM |

    Too much anything can be harmful. That is why you should have a nice balanced diet. Great, informative article.

  • Geoffrey Levens

    11/15/2010 7:59:50 PM |

    "Unfortunately, I love bread, so it's a constant struggle."

    There is hope!  My middle name used to be "toast", only 1/2 kidding.  I have eaten no bread for almost 3 years and the craving for it is gone. I have had a bite here and there and can feel the "hook" trying to reset so I just don't go there.  Most of the time I no longer even think about it. It does take time and persistence (stubbornness) to reset taste buds and mental concepts.

  • Daniel

    11/15/2010 8:37:26 PM |

    1.  There's no evidence for acid-base balance.

    2.  You missed a big one -- autoimmune reaction.

  • Dr. William Davis

    11/16/2010 2:34:33 AM |

    Funny, Daniel: I have an inch-thick file of research on acid-base disruptions from diet.

    Shall I file it in the fiction shelf?

  • Nick

    11/16/2010 3:15:02 AM |

    "Wheat causes glycation--Glycation is glucose-modification of proteins in the body that occurs when blood glucose exceeds 100 mg/dl. Cartilage cells are especially susceptible to glycation."

    Is there a citation for this claim?  I understand that there is evidence that when blood glucose levels exceed 140 mg/dl our organs can be damaged, but cartilage does not contain blood vessels, so why is it 'especially susceptible to glycation?

    To be clear, I don't eat wheat, but why single out wheat as a cause of arthritis if any food that raises blood glucose levels per the claim above would cause arthritis?

  • Daniel

    11/16/2010 4:48:44 PM |

    Dr. Davis,
    You can start by posting some links on your blog, I suppose.

    Wikipedia says this about acid/base balance: http://en.wikipedia.org/wiki/Alkaline_diet

    I think if you characterize your dietary advice in terms of getting adequate minerals, it would have more solid grounding than characterizing it in terms of ph.

  • rhc

    11/16/2010 6:43:15 PM |

    Would you mind posting the link to the German research you were talking about? I'm German and would love to read it.
    day. Thank you!

  • Jack

    11/16/2010 8:41:17 PM |

    Funny, Dr. Davis, I've read well written pieces from WAPF and Stephen G. on why the acid/base balance theories are not well founded when picked apart.


    So I dunno if storing your files on the fiction shelf is the best option, but you might wanna at least place it on the "still under review" shelf.


  • Anonymous

    11/16/2010 9:10:35 PM |

    What in medical science is not still under review, aside from how to set a broken bone ?

  • lala

    11/17/2010 3:24:55 AM |

    Thanks for your post and welcome to check: here.

  • Andrea

    11/17/2010 11:54:05 AM |

    @ rhc
    No problem - here is the interesting geek stuff in German:

    Claudia Dickinson:
    Der Knorpel - regenerativ und therapierbar!
    I traveled from Berlin to Karlsruhe to get assessment and diagnosis from Claudia. Orthopedic doctors? Don’t get me started! As famous composer Hanns Eisler said: "My whole life I fought against stupidity – in music and elsewhere. I am afraid I have lost."
    I could write a book about stupidity (and denial of assistance & malpractice)  in orthopedics.

    Markus Gunsch:
    Die Behandlung des patellofemoralen Schmerzsyndroms mit Kompression und deren Wirkungsweise
    Gekürzte und überarbeitete Fassung der Diplomarbeit, die bei der Hogeschool van Amsterdam, Fakultät Gesundheitswesen, Institut Physiotherapie, Amsterdam im August 2004 vorgelegt worden ist.

    Patellofemorales Schmerzsyndrom_Kompression hilft

    Prof. Henning Madry, Universität Saarland: Arthrose ist keine "Alterserscheinung", sondern eine chronische Krankheit

  • Anonymous

    11/17/2010 1:29:24 PM |

    You need a TWEET THIS button on your posts.

  • rhc

    11/17/2010 3:54:42 PM |

    WOW l lots to read..will get to it later in the day. Thanks a lot!

  • Igor

    11/17/2010 7:30:56 PM |


  • elpi

    11/18/2010 1:20:17 AM |

    I do have arthritis and I hate it. .I can't stand in cold places, so sad. Thanks for sharing. I should avoid wheat

  • Stargazey

    11/18/2010 2:23:40 AM |

    Joseph, thanks for the citations.

    It appears from this reference Acid diet (high-meat protein) effects on calcium metabolism and bone health, that a high dietary protein intake causes more absorption of calcium from food, and consequently more calcium excreted in the urine.

    From this reference Protein and calcium: antagonists or synergists?, because bone is 50% mineral and 50% protein by volume, a high-protein diet and calcium supplementation are essential for maintaining and enhancing bone status. If only one element is present in sufficient quantity, bone may actually be lost.

    As other commenters have indicated, acid-base balance has little or nothing to do with the process.

  • Anonymous

    11/18/2010 8:37:11 PM |

    dr. davis whats your take on brown rice?

  • Andrea

    11/18/2010 9:14:20 PM |

    you are welcome!  Smile

  • Plastic surgeon Los Angeles

    11/19/2010 5:38:34 AM |

    I thought you would say that the modern human is health conscious and keeps a right percentage of foods in the diet.At least what IO see is healthy buddies exercising everyday and etching for calorie free health food these days.

  • Stelucia

    11/19/2010 10:33:16 AM |

    Wheat is not the cause for Rheumatoid Arthritis but only a co-factor. It is more likely to be an infection as both doctors Wyburn-Mason and  Brown claim. As a former RA pacient who got healed using the Wyburn-Mason protocol, I tend to support the infectious nature of RA, not the autoimmune theory.

  • Anonymous

    11/19/2010 1:41:53 PM |

    dr. davis whats your take on brown rice? is it a good replacement for wheat? a cup full at mealtimes?

  • Maria

    2/8/2011 8:29:21 AM |

    nice posting about wheat cause arthritis.These are many forms wheat cause arthritis are as follows.
    Wheat causes glycation
    Wheat is acidifying
    Wheat causes visceral fat

  • JB

    10/7/2011 1:11:25 PM |

    I had joint pain in my elbows and fingers for 3 or 4 years and it was getting worse.  After researching on the internet I heard about the wheat - arthritis connection, so I though I'd give it a shot.  I've now been off wheat for four months and the joint pain is gone.  I've done "experiments" where I reintroduce wheat products for one meal and the joint pain will return for the next two days. I've also lost ten pounds and most of my wheat belly.  A no wheat diet takes some planning but well worth it.

  • Dr. William Davis

    10/8/2011 2:18:31 AM |

    That's pretty solid, JB.

    I call it the "on again, off again" phenomenon in which you stop wheat, the symptoms stop; resume wheat, they come back. The effect can be repeated at will.

    In my mind, that is pretty solid proof of an association.

  • Anne

    11/9/2012 2:41:59 PM |

    I have bought and read your book on wheat, and it was a great discovery for me. You see, my mother's family were Italians, and pasta, pizza, biscotti, and so on, is standard fare in Italy. So, I would never, ever have thought that my joint pain in the fingers could be linked to wheat consumption. But my mother also told me that there is a strong arthritis predisposition in the family. So, when I read your book I connected the dots.
    I have taken wheat out of my diet and the joint pain is gone (it was not a big pain, it was very subtle, I'm only 37, but I was wondering why I had it). Same as JB who left a comment above: I've done the test of eating a plate of pasta, and on the same day, a few hours later, the joint pain was back. So, I'm off the wheat, and I thank you so much for having written this great book!