Issue 114: Food Myths Debunked

Last newsletter I highlighted the necessity of embracing our bodies with affection and care in order to blossom into authentic health. Nevertheless, during this 2024 National Nutrition Month, I recognize that there is a lot of misinformation out in the world about food.

How are you supposed to listen to your body about food choices when the media makes those choices so confusing? Ready for some clarity? Read on.

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There are gobs of misunderstandings and old information about food and nutrition, and I can’t possibly hit them all here. I chose the topics below because they are ones I hear about most often from clients, family, and friends. I truly would love for you to send me questions about where you are confused so I can answer them!

So, I’m sure a bunch of you wonder, “What is gluten, anyway? I heard it’s bad for me!”  Is sugar really the devil in granulated form? Raise your hand if you are still confused about eggs, fats, and cholesterol!

Let’s go find out!

To Gluten Or Not to Gluten?

Gluten is a naturally occurring protein found in many grains, especially wheat, barley, and rye. It can show up in products made with elements of these grains, like breads, soy sauce, beer, and, weirdly, some commercial salad dressing (read a list here). Gluten is actually a combo of proteins. It is a binder and creates stretch in dough. We have been eating gluten since we began farming grains for food. Since it assists with making grain-based products more shelf stable, modern processors put more gluten in commercial products than there is in traditionally made ones, like sourdough bread (which has much less).

Most people do not have an issue with gluten or grains, or only notice it when consuming a lot over time. But keep reading!!

So many of us have inflammation in our digestive tracts that gluten can contribute to health issues, including our digestive problems. When gluten enters the digestive tract, a little chemical called zonulin is released. Most of the time that’s not really a problem. However, zonulin triggers inflammation in the intestines - again, usually not enough to be an issue. There is a single layer of epithelial cells that make up the barrier between the lumen (center) of the intestine and the inside of the body. The junctions between these cells are bound tightly together, forming a wall.

When zonulin is present or enough inflammation occurs for other reasons, the junctions become loose, spaces open up, and stuff from the lumen (food particles, bacteria, viruses, etc.) can escape into the bloodstream and contribute to making us allergic or sick.

Among the food particles, tiny chains of undigested gluten molecules can travel into the bloodstream. The immune system doesn’t recognize them and really doesn’t like them, and we’re off to the inflammatory races as it tries to get rid of the invader. Most people with autoimmune diseases will feel better without gluten (and no/low dairy) in their meals.

So, here’s the deal. 0.586% of Americans suffer from Celiac disease, which is a severe autoimmune disease caused by exposure to gluten. In Celiac disease, the immune system attacks the cells of the intestinal lining, mistaking them for gluten molecules and destroying their ability to digest and absorb critical nutrients from food. Some people have a heightened genetic risk of developing Celiac disease. However, some people develop Celiac disease without that genetic risk and some people with increased genetic risk never develop it.

We don’t mess around with gluten when Celiac disease is present. Only complete removal of gluten puts the disease in remission.

Guess a primary common thread between developing Celiac disease and gluten sensitivity? Stress on the body from lifestyle factors and/or an existing illness. If you are gluten sensitive (but don’t have an autoimmune disease or Celiac), do you need to remove gluten forever? Maybe not, once you heal your digestion. Then you can experiment with how much and how often.

There’s Something About Sugar

I will speak heresy now: sugary food can be a true pleasure and has a place in our lives.

Sweet is a nice counterpoint after a meal to the bitter, spicy, salty, acid, and/or strongly herbal flavors. Desserts are a festive way to celebrate or share family history. Baking is both a delightful science and a way to show love. Sugary items literally trigger the release of dopamine and energize the cells, giving us motivation and energy simultaneously.

Something sugary can remind us of sweet memories or experiences or provide a sweet moment when things otherwise feel kinda rough. It can be delightfully connective - like a grandparent sharing an ice cream cone with a grandchild.

Now, do modern corporations and our cultural habits encourage people to eat more sugar and ultra-processed foods (the new phrasing for many commercial grain-based foods) than will leave us well and feeling good? Absolutely. These habits can disconnect us from our bodies and undermine our authentic health.

But if you are hangry and can’t get to a solid meal any time soon, a small sweet or processed snack will give your cells the energy they need right now. Ditto for when you’re trying to think something through (ever wanted something crunchy when you’re chewing on a problem?), or even if you’re in the middle of a workout and flagging. Glucose is our body’s preferred fuel, especially our brain cells. A little granola bar or piece of donut could be just the ticket in the moment.

That boost from sugar or an ultra-processed food will not carry you the long haul, though, because your cells will burn it quickly and you’ll be back in the same boat. So consume some as desired or required rather than relying on repeated sugary and/or processed foods as your primary fuel. Those will, conversely, leave you undernourished, moody, and hungry.

Is sugar going to contribute to poor health? Anything in excess will contribute to poor health.

The reason sugar and processed grain-based foods (which are quickly turned into sugars in the body) get such negative press is because they raise blood glucose (BG, a type of sugar). Since blood vessels don’t like having sticky sugars hang around, routinely high BG will go a couple of different directions.

After it has been used for energy, excess glucose first will be boxed up for later use by the liver, and the rest will be turned into fat for storage. Over the long haul, cells start turning the sugar away because they are tired of being overwhelmed with it. Insulin is the key that opens the lock to the cell for glucose, and the cell starts blocking the lock. Now the cells are “insulin resistant” and the blood is teeming with glucose. Remember that blood vessels only want to transport the sugar, not host it forever. The reason is that glucose gloms onto red blood cells and other particles floating through the bloodstream. It also damages the blood vessel walls by triggering inflammation (remember, it’s not supposed to stay there, so the immune system comes to try to address the issue). This is how too much sugar over time leads to Type 2 Diabetes, cardiovascular disease, and brain diseases.

Some have also noticed that sweets and foods made with refined flours, especially when not eaten with protein and healthy fats, can trigger mood shifts or a level of hyperactivity, an important note for those who have ADHD, anxiety, or related mood disorders. Dysregulated blood sugar can spike and tank your mood, and even contribute to panic attacks and poor sleep.

This ties directly to eating intuitively. When we understand what our bodies really need in order to feel well, vibrant, and energetic, we don’t have to deny or restrict ourselves. We can make choices about what to eat and when, and in what amount - sugar and processed, grain-based foods included.

You are a unique individual. Know your own body and nourish it accordingly.

Now You’re Going to Tell Me That Eggs Won’t Raise My Cholesterol

You are correct, my friend. Read the following from this 2022 comprehensive review of research:

“A great number of epidemiological studies and meta-analysis indicate that dietary cholesterol is not associated with CVD risk nor with elevated plasma cholesterol concentrations. Clinical interventions in the last 20 years demonstrate that challenges with dietary cholesterol do not increase the biomarkers associated with heart disease risk.”

Moreover, eggs are fantastic sources of protein, choline, healthy fats, and some vitamin D, making them terrific contributors to methylation processes and brain health, as well as the delights of brunch. Don’t worry about shrimp or liver, either.

So what foods do raise the risk for cardiovascular disease? CVD risk rises with the increase in the consumption of trans fats, saturated fats, omega-6 rich fatty acids, refined grains/ultra-processed foods, and sugars. On the other hand, you’ll see below that some oils and fats are actually deliciously health promoting.

It’s all about the amount and frequency of these foods, not about never having them and not about body size. Be aware that physiological stress and a sedentary life are also major risk factors for heart disease. Here are some insights:

• Trans fats: They have mostly been banned in the U.S. in commercial products made with partially hydrogenated oils.
  • Trans fats raise LDL and are known to contribute to heart disease. Read more here.
• Saturated fats: We absolutely need some in our diets, e.g. from butter or coconut oil.
  • Saturated fats have a rigid structure. They provide critical support to our cell walls and are necessary for hormone production, nerve signaling and more.
  • An overabundance of rigid saturated fat may contribute to clogging arteries, but the risk is much lower than originally believed. Read more here.
  • No need to eliminate saturated fats altogether unless you have a high genetic risk factor that interferes with your ability to metabolize it.
• Poly- and mono-unsaturated fats: We benefit from a higher proportion of unsaturated fats, which have a flexible structure, don’t create clogs, and help us maintain lower LDL and higher HDL. They are super important for brain health, too. Good quality oils and fats support balanced blood glucose, pleasure in food, and satiety.
  • Nutrient dense sources include extra virgin olive oil, avocados & avocado oil, sesame oil, wild caught fatty fish, and nuts/seeds.
  • These are all also rich in anti-inflammatory omega-3 fatty acids and have the right amount of omega-6 fatty acids to support our health.
  • Tip: If you need an oil that can take a higher heat, use avocado oil.
• Omega-6 fatty acids: These support proper inflammation, and we need that when we have a wound or are fighting a bug. Too much omega-6 contributes to chronic inflammation and CVD risk rather than it just being there when needed.
  • Rarely use these omega-6 rich oils: “vegetable,” corn, soy, and canola (yes, canola, despite what your doctor says). A little of these sometimes is perfectly fine.
    
  • These are inexpensive highly refined oils typically used to make convenience and “fast” foods.
• Sugar and sweet foods: Still not the devil! Yet I will clarify: sugar and ultra-processed foods when dominant in our food choices eventually will dysregulate our blood sugar, contribute to an imbalance of LDL to HDL cholesterol, and increase serum triglycerides.
  • Note that dysregulated blood sugar strongly affects mood and brain health as well as increases the risks of Type 2 Diabetes and heart disease.
  • Having a little, even daily, does not contribute to these risks for the majority of people.

So, Can Food Choices Lower Cardiovascular Disease Risk?

Yep. Whole oats (which contain cardiovascularly healthy beta-glucans) will trap metabolized cholesterol when it arrives in the stool, and the fiber in whole oats keeps the stool moving so we don’t reabsorb it (which will mess with cholesterol levels).

Enjoy the benefits of fiber found in whole grains, vegetables, fruit, beans/legumes, and nuts/seeds. Colorful vegetables and fruit prevent oxidation of our cells and mitochondria and assure proper function of inflammatory pathways. You’ve learned that certain fats/oils are rich in health supportive phytochemicals and anti-inflammatory compounds.

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Take Home Message

Surely I have not answered all of your questions about food and health, but I hope that I alleviated some confusion! I’d really love to hear what else you would like to know.

Food can be a pleasure in all its iterations. When we have the knowledge we require to meet our own health and wellness goals, we can listen to our body’s intuition and make more confident choices.