Why We Should Be Ditching Wheat From Our Diet!

‘Wheat Belly’, ‘Grain Brain’, etc… In the past decade, doctors and nutritionists have had their spin on the big ol’ bad grain, wheat. But why is that? Why does wheat have such a bad rap? Well, before I go into why a moment of wheat on the lips equates to a lifetime of love around the hips, or more scarily, that wheat is related to many chronic diseases, we need to understand what exactly ‘wheat’ is, and then I will explain how it wreaks havoc on the body.

Just a small aside - having sifted through much scientific and medical literature, I can confidently say that the majority of scientific thinking and research still agrees with the notion that ‘wheat is a healthy part of a balanced diet’. While wheat does contain nutritious elements, such as fibre, which, yes, is still part of a healthy diet; ‘modern’ wheat, overall, is not healthy. To understand why wheat is no longer healthy, we need to make a very important distinction between two types of wheat: ‘Ancient’ and ‘Modern’ wheat. ‘Ancient wheat’, includes “wheat species that have remained relatively unchanged over the last 100 years”[1], versus ‘modern wheat’, which has been hybridized (bred), and is the wheat the scientific community is referring to when promoting “healthy foods’’. Here is a question to mull over as you continue reading on - if modern wheat is “healthy”, why has the autoimmune disorder, Celiac Disease, increased 2-4 fold over the last 50 years[2]? Meaning, since the second half of the twentieth century, that is an increase in the incidence of Celiac Disease by 7.5% per year[3]!

Modern Wheat Origins:

Modern wheat is a grain originating from the Triticeae species. It is highly complex, with over 10,000 different varieties; it’s one of the largest crops in the world, and by far the major food staple in most western diets[4]. “In 2016, the global production of wheat exceeded 749 million tonnes, making it the second most-cropped cereal after maize”[1]. And for those more curious about the origins of modern wheat - it came from the hybridisation of ancient diploid species, similar to the pea experiments Gregor Mendel would have performed in 1865, when he was trying to selectively breed, ie. ‘hybridize’, traits of one pea plant with that of another.

Wheat is found in the majority of foods we commonly reach for today, including the less obvious food choices. It can be found in everything from your burger bun to pasta, to the cereal you eat in the morning, to the oh-so-beloved croissant you have with your coffee. More surprisingly, if you start inspecting food labels with a fine-tooth comb, you will realize it can also be found in sauces (eg. soy-sauce), dressings, ice-cream, vegetarian substitutes, gelling agents, thickeners, etc.[5].

Ancient Wheat Origins:

Ancient wheat is a wheat species that has remained relatively unchanged for approximately the last 100 years. One of the most ancient wheat varieties to be cultivated is Einkorn (aka Triticum monococcum ssp.), which originated in Turkey, and through later hybridisation gave rise to tetraploid “Durum” (aka T. turgidum ssp.)[6]. Einkorn is a diploid species containing only two simple sets of chromosomes, ie. not having undergone any hybridisation (technological breeding) to create any form of polyploid genome (tetraploid or greater), and therefore, retaining its original traits and nutritive value. Ironically, before the invention of hybridisation and its so-called health benefits, Einkorn had innate traits of disease/drought resistance, including a protein content that is up to 59% higher (than modern wheat)[1]. Studies on celiac disease report that the ancient wheat Einkorn produces fewer immunotoxic effects, possibly due to having the highest concentration of phytochemicals, phytosterols and tocols (all good things), in comparison to modern-day wheat[7].

The structure and components of ancient wheat grains are what can truly aid in lessening or resolving wheat-associated symptoms and illnesses. A single grain of wheat is composed of minerals, lipids, proteins and carbohydrates. Ancient wheat contains higher levels of fats, proteins and minerals including, magnesium (Mg2+), potassium (K2+), selenium (Se2+), zinc (Zn2+), and pyridoxine (Vitamin B6) - all of which our body requires daily for normal cellular function[8,13]. This type of wheat contains high levels of fibre, which assist in maintaining low levels of the bad ‘LDL’ cholesterol, which when elevated, deposits as ‘plaque’ build-up within your vessels, and can lead to long-term disease, such as cardiovascular (heart) disease and stroke/vascular disease. Ancient wheat also contains high levels of polyphenols, tocols and carotenoids (which are anti-inflammatory cytokines) that contribute to an anti-inflammatory environment in your body. Research suggests that selected ancient wheat varieties are less immunoreactive than modern wheat, due to lower amounts of prolamins (gliadin), plant storage proteins with a high proline content, and the carbohydrate fructan.

The bounty of additional health benefits that we as humans were intended to derive from ancient wheat’s different physical properties and structure include: high amylose to amylopectin (starch) ratio, in contrast to modern wheat. Amylose is digested slower than amylopectin, resulting in a lower level of glucose in your bloodstream, and thus, a lower insulin requirement from the pancreas. And as your blood-sugar remains lower, you have less cravings and remain satiated longer. (This explains why we are still hungry only an hour after consuming a grocery store kaiser bun, yet can remain feeling full until our next meal after a single slice of a dense ancient grain/seeded loaf from the organic baker).

Wheat Components Linked to Health Sensitivities & Conditions:

As previously mentioned, a single grain of wheat is composed of minerals, lipids, proteins and carbohydrates. However, as Kucek et al explains, not all components of the grain cause wheat sensitivities equally. The elements of the wheat kernel suggested to have the greatest role in wheat sensitivity, due to their difficulty to digest, are the proteins (globulins, albumins, glutens), and carbohydrates (fructans)[8]. See image below.

Interestingly, gluten’s role in wheat, which is mostly to aid the growing seedlings[8], is much different from the current human purpose it serves - creating fluffy bread. Gluten is a combination of hundreds of proteins, including gliadin and glutenin[5]. Gliadins can be classified even further into a group of proteins called ‘prolamins’, which have a high proline content and what make dough viscous and able to rise; versus Glutenins, which are polymeric proteins (ie. large molecules with repeating subunits), and are what gives dough its strength and shape[8]. It is the proline within gliadins that can be particularly problematic for certain individuals, as its tight structure is difficult to digest in the gastrointestinal tract, initiating immune reactions[9]. Now for fructans: these are considered a dietary fibre, and in low levels, like that of ancient wheat, are beneficial in promoting healthy probiotic gut flora in the large intestine; in addition to reducing insulin levels and contributing to satiety[10]. Unfortunately, modern wheat contains high levels of fructans, and when consumed in levels >15g/d, can lead to symptoms of abdominal discomfort, bloating and flatulance[9]. Fructans, along with cabbage, legumes, brussels and lactose, have all been lumped into a larger group of carbohydrates, called Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs)[11], are all fermented in the large intestine. These fermentable carbohydrates (at least in large quantities) may be one of the reasons why many individuals experience unpleasant abdominal symptoms, and why the FODMAPs diet (ie. limiting consumption of the aforementioned carbohydrates) is very popular among IBS (irritable bowel syndrome) and CD (celiac disease) patients.

Very briefly, celiac disease is a chronic autoimmune-mediated disorder of the intestines that affects genetically predisposed patients with the HLA-DQ2, and DQ8 genes. In CD, the body confuses gliadin (gluten protein) as an intruder, and sets off its own severe immune response, via a person’s own antibody - IgA anti-tissue Transglutaminase (anti-tTG), damaging the intestinal epithelial cells absorptive lining[12].

Where and why did we transition from Ancient wheat to Modern wheat?

The transition from using ancient wheat to modern-day wheat began in the early 1930s, during what was called the ‘Green Revolution’, when Italian plant breeder, Nazareno Strampelli applied Mendel’s laws of genetic plant breeding, with particular focus on intentionally breeding wheat with the following specific traits: early flowering and maturity, and rust resistance[1]. Strampelli’s work was then used in the wheat-breeding programs of several countries to produce ‘high-yielding wheat varieties’, and doubled Italian wheat production[14]. During the 1960s, agronomists continued the application of breeding and modifying ‘high-yielding’ wheat varieties further by increasing wheat’s technological features, ie. protein storage quality. This resulted in wheat, maize and corn having a higher nitrogen-absorption capacity to reduce nitrogen levels in the surrounding soil, and achieved the desired trait - reduced plant ‘lodging’, ie. where the roots/stems of the plant break[15]. Technological breeding has created new wheat strains like ‘semi-dwarf’ wheat, and the development of what we have come to know familiarly as ‘Modern (variety) wheat’[1], which are more resistant to lodging with a shorter maturation cycle.

The reported benefits of hybridisation, eg. ease of processing methods and nutritional benefits are important to be wary of, as they are the same features that make modern wheat so much more reactive and immunogenic than ancient wheat, and are what is leading to the rise in some chronic conditions like celiac disease. In addition to the reported “benefits” mentioned earlier, modern wheat has been praised for its large crop yields, resilience to climate pressures (eg. hail, forceful winds), insect and disease resistance, ‘homogenous maturation’ which improves efficiency of harvest for farmers, and wheat with a higher gluten content. All seemingly positive factors, with the exception of actually improving our health! Dinu M. et al. reports that an increase in modern wheat production has led to a reduction in genetic variability, and a parallel reduction in nutritional content[1].

Why does all of this matter? (And my own story).

Recent studies report that “more than 50% of all adult Americans are overweight or obese. In parallel with this epidemic of weight gain in the general population, the incidence rate of type 2 diabetes mellitus (DM) is rapidly rising”[16]. The worst part is, many of us may be completely unaware of the impact wheat is having on our health, particularly those that appear to be immune to its harsh effects, while remaining asymptomatic. We now know that consumption of wheat has been linked from presumably benign conditions to the destructive chronic comorbidities: allergies, “brain fog” (difficulty concentrating), thin/brittle hair, psoriasis, acne, and central adiposity (fat around the abdomen/waist - aka the infamous “muffin top”); to the development of obesity, insulin resistance, diabetes, increased risk of celiac disease, “leaky gut” syndrome, rheumatoid arthritis, Hashimoto’s thyroiditis, and cardiovascular disease, respectively[17,18].

Over a decade ago, when I began having quite severe symptoms post gluten-rich meals, I realized that my body was not tolerating, specifically, pasta meals. I would get horrible stomach aches with associated bloating, often followed by diarrhea. I understood that my body didn’t appreciate the Italian dining, but I wasn’t able to associate that the repeated symptoms were due to an underlying culprit, ‘gluten’, until I began reading the book ‘Wheat Belly’, by Dr. William Davis. In Dr. Davis’ book, he goes into the deep history of wheat, and also postulates that a brief ‘gluten-free’ trial period for people who have symptoms due to gluten intolerance can abate many of their symptoms. As I did not want to have the ‘gold standard’ investigation - an endoscopic examination, where a long, flexible tube with a light and small tissue sampler is put through your mouth, esophagus and into the small intestine while under anaesthetic to take a tissue biopsy - I thought there was no harm in dedicating two weeks of my life to consuming a completely “gluten-free” diet. This meant a “truly” gluten-free diet, which entailed removing all bread, pasta, cookies, etc., including gluten-free flour substitutes from my diet. Following a week of feeling extremely cranky and fatigued, and what I now realize in retrospect was the result of sugar withdrawal, I then experienced this inexplicable feeling of mental clarity. And best of all, no gastrointestinal symptoms! A year later, after enough cheats in my diet with wheat-filled treats, and a migraine, I wound up in a GP’s office in Brisbane, to discover that I, in fact, had Celiac Disease, following a non-invasive serological (blood) test, which confirmed the condition by presence of the tTG-IgA antibodies.

So, How Do We Resolve This Wheat Dilemma?

We are now in a bit of a predicament, as we have the knowledge about wheat’s negative impacts on the body, while still wanting to hang on to our love for many wheat-filled foods. But, here’s what I recommend:

(i) If you are experiencing unpleasant gastrointestinal symptoms, but haven’t yet been formally diagnosed as ‘gluten sensitive’ or having celiac disease, gluten might not be the only culprit. It might be one of modern wheat’s other constituents. Celiac or not, consider eliminating wheat entirely from your diet. While difficult at first, doing so long-term (even short-term) will reap you some amazing benefits. Unless you know and trust the source of your wheat products (ie. that it’s truly an ancient grain), I would forego the all-encompassing group of bready treats/foods, and you will likely find many of your symptoms resolve, with the added benefit of weight loss around your midsection. Shockingly, two slices of “healthy” whole grain bread has 10 teaspoons of sugar, and raises your blood sugar higher and for a longer period than a snickers bar, which has 8.5 teaspoons of sugar![18].

(ii) Do not substitute your new wheat/gluten-free diet with ‘gluten free’ flour substitutes, like rice flour, potato flour, tapioca starch, etc. These flour substitutes are notorious for having a high glycemic index, making your blood sugar extremely high and labile, and what contributes to “carb cravings”.

(iii) Get creative with making your meals at home with REAL food, and foods you haven’t tried before - dark, leafy green vegetables, berries, coconut and avocado oils, quinoa, grass-fed meats, buckwheat (which is actually not a wheat, but a flowering plant, and makes mean breakfast pancakes), steel-cut oats, and more. You’ll never run out of options for new and tasty recipes. (**FYI - keep your eye out for the RunJumpFly E-Cookbook, coming out in the near future.) We have recently been enjoying making green plantain chips in an air-fryer for the healthy prebiotic bacteria gut benefits. Although making your own meals obviously requires more energy and time, they are delicious, satiating, assist in maintaining stable blood sugar levels and a healthy weight; and best of all, you won’t be running to the bathroom after you consume them. For gluten-free, real food cooking inspiration, education and ideas, I’d encourage you to invest some time researching Cyndi O’Meara (Australian Nutritionist) and Jordan Pie (Australian Nutritionist/cooking enthusiast).

(iv) Another group of foods that you can incorporate into your new wheat-free/gluten-free diet are ‘fermented foods’, such as sauerkraut, kombucha, kefir, and yogourt. The health benefits of fermented foods are derived from the Lactic Acid Bacteria (LAB) they contain, and their enzymes, which during fermentation can break down ‘complex inedible substrates’, making food easier to digest and providing the following health benefits: FODMAP reduction, antioxidant, anti-diabetic, and blood pressure lowering properties. Fermented foods can also positively impact probiotic bacteria, which improves the gut microbiome and has a positive effect on the brain and central nervous system, resulting in improved ‘well-being’[19]. A word of caution: as the jump from a mostly wheat-filled diet to a zero wheat diet may be quite extreme for some individuals, you may want to try fermented wheat bread (ie. sourdough bread) as an intermediate step. In sourdough bread, lactic acid promotes the interaction of starch with gluten, reducing starch availability, and lowering wheat’s glycemic index. However, sourdough bread will not reap you all the benefits that eliminating wheat entirely will provide. Therefore, consider consumption of sourdough bread as a baby step towards the end goal of achieving an entirely wheat free diet.

Take-home message:

While it is difficult to pin-point which part of wheat may be contributing to wheat sensitivities and/or the aforementioned chronic health conditions, the accelerated use of wheat technology and processing over the last few decades is a large contributor to modern day wheat’s immunoreactivity. In contrast, Ancient wheat is a considerably healthier choice due to the lack of technological hybridisation and changes in wheat kernel composition. But this wheat is rare and extremely hard to come by in everyday grocery stores, which is why I recommend the simplest solution - to exclude wheat products altogether (including their unhealthy relatives: gluten-free flour products, as they substantially increase one’s blood sugar levels). In exchange, fill this new void in your diet with nutrient-dense vegetables and fruits, nuts, seeds and legumes, and also dabble in the realm of fermented foods and drinks.

Start applying your new knowledge into healthy and life-changing eating practices - these will save your health in the long run, so look at it as a long-term investment with immediate benefits!

I hope this article has provided helpful information, and encourages you to not only question, but be critical about the food you are putting into your body.

-Dr. Kristyn Bell

References:

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2. Lohi S, Mustalahti K, Kaukinen K, Laurila K, Collin P, Rissanen H, Lohi O, Bravi E, Gasparin M, Reunanen A, Mäki M. Increasing prevalence of coeliac disease over time. Aliment Pharmacol Ther. 2007 Nov 1;26(9):1217-25. doi: 10.1111/j.1365-2036.2007.03502.x. PMID: 17944736.

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9. Arentz-Hansen, H., Korner, R. and Molberg, Q. (2002) Celiac Lesion T Cells Recognize Epitope That Cluster in Regions of Gliadins Rich in Proline Residues. Gastroenterology, 123, 803-809. https://doi.org/10.1053/gast.2002.35381

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15. Grant BL. Types of Plant Lodging: Treating Plants Affected By Lodging. 2022. [Online]. https://www.gardeningknowhow.com/edible/vegetables/vgen/plants-affected-by-lodging.htm.

16. Simin Liu (2002) Intake of Refined Carbohydrates and Whole Grain Foods in Relation to Risk of Type 2 Diabetes Mellitus and Coronary Heart Disease, Journal of the American College of Nutrition, 21:4, 298-306, DOI: 10.1080/07315724.2002.10719227

17. Losurdo G, Principi M, Iannone A, Amoruso A, Ierardi E, Di Leo A, Barone M. Extra-intestinal manifestations of non-celiac gluten sensitivity: An expanding paradigm. World J Gastroenterol. 2018 Apr 14;24(14):1521-1530. doi: 10.3748/wjg.v24.i14.1521. PMID: 29662290; PMCID: PMC5897856.

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20. Stallknecht, G. F., Gilbertson, K. M., and Ranney, J.E. (1996), "Alternative Wheat Cereals as Food Grains: Einkorn, Emmer, Spelt, Kamut, and Triticale" in J. Janick, ed., Progress in New Crops, Alexandria, VA: ASHA Press, pp. 156-170.