Dante Carrillo
The Wheat Belly diet, created by cardiologist William Davis, is a low-carb, anti-wheat, gluten-free diet. It revolves around cutting out gluten, wheat, and carb-heavy foods, which Davis claims will lead to weight loss, improved blood sugar, better digestion, and a reduced risk of obesity, heart disease, and other serious health conditions. However, the diet has sparked controversy, with some studies showing that wheat has not been genetically modified to the point of causing issues for human health, and institutions like the American Heart Association not advocating gluten-free diets for anyone other than those with celiac disease. Oatmeal, a common breakfast option, has been a topic of discussion among those interested in the Wheat Belly diet. While some people question whether gluten-free oatmeal is compatible with the diet, others point out that oatmeal causes blood sugar spikes, which is contrary to the diet's goal of stabilising blood sugar levels.
| Characteristics | Values |
|---|---|
| Is oatmeal allowed on the Wheat Belly diet? | No, it is not recommended. |
| Why is oatmeal not recommended? | Oatmeal is a grain and the Wheat Belly diet recommends cutting out all grains. It also contains the super-carbohydrate, amylopectin A, which raises blood sugar. |
| What are some other foods to avoid on the Wheat Belly diet? | Wheat, gluten, high-fructose corn syrup, sucrose, sugary foods, rice, potatoes, soda, fruit juice, dried fruit, legumes, fried foods, unhealthy oils, packaged foods, high-fat dairy, red meat |
| What foods are recommended on the Wheat Belly diet? | Vegetables, nuts, meats, eggs, avocados, olives, cheese, quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), wild rice, black beans, kidney beans, butter beans, Spanish beans, lima beans, lentils, chickpeas, soybeans, tofu, tempeh, miso, natto, edamame |
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What You'll Learn
Oatmeal causes a rise in blood sugar levels
Oatmeal is a nutritious and filling breakfast option, rich in fibre and plant-based protein. However, it can also cause a rise in blood sugar levels, which is why some diets advise against eating it.
Oats are whole grains that contain fibre and plant-based protein. The National Institute of Diabetes and Digestive and Kidney Diseases recommends that people with diabetes choose carbohydrates that are high in fibre, such as whole grains, and limit their portion size to a quarter of their plate at each meal.
Oats are also a source of complex carbohydrates, and one cup of cooked oatmeal (1/2 cup of dried oats) contains approximately 30 grams of carbohydrates. Instant and rolled oats have a moderate to high glycemic index (GI) and can raise blood sugar levels. The glycemic index ranks carbohydrates in foods based on how quickly they raise blood glucose (blood sugar) levels after consumption. Foods with a high GI are digested quickly, causing a rapid spike in blood sugar, while foods with a low GI are digested slowly, resulting in a gradual and steady increase in blood sugar levels.
The more processed the oats, such as instant oats and some rolled oats, the faster the body digests them, and the faster blood sugar can increase. Steel-cut oats are the least processed option. Eating a large portion of oatmeal at once can also lead to a spike in blood sugar levels.
However, oatmeal can be prepared in a way that helps to avoid glucose spikes. Adding protein and fat to oatmeal lowers the GI. For example, Perez-Trejo recommends mixing oatmeal with egg whites, or adding a topping of nuts, almonds, or unsweetened peanut butter.
Oats also contain beta-glucans, a type of fibre that turns into a gel-like consistency in the gut, increasing the growth of good bacteria in the digestive tract and contributing to better gut health. This thick gel-like substance from the beta-glucan in the oats can delay the emptying of the stomach and absorption of glucose into the blood, helping to regulate blood sugar levels.
While oatmeal can be a nutritious and balanced breakfast option, it is important to choose less-processed oats without toppings high in sugar or carbs to avoid raising blood sugar levels.
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Oatmeal is a grain, which the Wheat Belly diet rejects
Oatmeal is a grain product, and as such, it falls under the category of foods to be avoided on the Wheat Belly diet. Dr. Davis, the creator of the Wheat Belly diet, specifically mentions that oatmeal causes a rise in blood sugar and should be avoided. He also contends that all forms of wheat and grains, even whole varieties, are harmful due to the way they have been hybridized over the years.
The oat industry has promoted oatmeal as a healthy option, citing its ability to reduce cholesterol. However, the Wheat Belly lifestyle rejects all grains, including oats, and emphasizes that the high blood sugar levels caused by oatmeal can contribute to insulin resistance, weight gain, and various health issues.
While some people have found success in losing weight and improving their blood sugar levels on the Wheat Belly diet, it is important to note that it is a restrictive diet that eliminates entire food groups. This approach may lead to an unhealthy relationship with food, and there is no scientific evidence that gluten-containing foods cause more weight gain than other types of food. Additionally, important health institutions do not advocate for gluten-free diets unless one has celiac disease or a gluten intolerance.
In conclusion, oatmeal is a grain, and the Wheat Belly diet rejects the consumption of all grains. Therefore, oatmeal is not considered suitable for the Wheat Belly diet.
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Oatmeal is not gluten-free
The concern about oats in the gluten-free community arises from the risk of cross-contact during growing, processing, and transportation. Oats are often grown, processed, and transported alongside wheat, barley, and rye, which do contain gluten. This close proximity creates a significant risk of gluten contamination, even if the oats themselves are inherently gluten-free.
The oat industry has promoted oats and oatmeal as healthy options, emphasizing their ability to reduce cholesterol. However, Dr. William Davis, the creator of the Wheat Belly diet, advises against consuming oatmeal due to its blood sugar-raising effects. The high content of the super-carbohydrate amylopectin A in oatmeal can cause a rapid increase in blood sugar levels, contributing to insulin resistance, weight gain, and various health issues.
It is important to note that even certified gluten-free oats may not be suitable for everyone. A small portion of individuals with celiac disease or non-celiac gluten sensitivity may react to a protein in oats called avenin. Avenin can trigger symptoms similar to those caused by gluten, although it does not cause intestinal damage. Therefore, it is recommended to consult a healthcare provider before introducing gluten-free oats into your diet, especially if you have celiac disease or gluten sensitivity.
While oatmeal is generally not recommended on the Wheat Belly diet due to its blood sugar-raising effects, some individuals may consider consuming gluten-free oatmeal in moderation if they tolerate it well and do not experience any adverse symptoms. However, it is crucial to carefully read labels and choose certified gluten-free options to minimize the risk of gluten contamination. Additionally, it is always advisable to consult a healthcare professional before making significant dietary changes or introducing new foods, especially if you have specific health concerns or dietary restrictions.
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Oatmeal is high in carbs
This means that, after eating oats, you will experience a slow release of energy. This is in contrast to 'simple' carbs, such as white pasta, which offer a short-term energy boost followed by an energy dip. Oats are also a very low-sugar food, with 100g of oats containing less than a gram of sugar.
Despite the health benefits of oatmeal, Dr. William Davis, author of Wheat Belly, advises against eating it because it causes blood sugar to rise. He also criticises the oat industry for promoting oats as a "heart-healthy" food. However, it is important to note that Davis's book promotes a gluten-free and low-carb diet, which involves avoiding processed foods, sugary foods, and bad fats.
While oatmeal is high in carbs, it is important to understand that not all carbs are created equal. Oats contain healthy carbs that are essential for the body's everyday functions. When you don't consume enough healthy carbs, your body starts to break down fats and proteins for energy, which is not efficient.
In conclusion, while oatmeal is high in carbs, it contains healthy, complex carbs that can provide the body with a slow and sustained release of energy. However, for those following a low-carb diet like Wheat Belly, oatmeal may not be an appropriate choice due to its impact on blood sugar levels.
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Oatmeal is not recommended by Dr. Davis
Oatmeal is not recommended by Dr. William Davis, the creator of the Wheat Belly diet and lifestyle. In his book Wheat Belly, Davis advises against the consumption of oatmeal because it causes a spike in blood sugar levels. This is due to the high content of the super-carbohydrate, amylopectin A, in oats. A typical non-diabetic person who consumes a bowl of organic, stone-ground oatmeal without added sugar can expect a blood sugar level of 150-180 mg/dl 30-60 minutes post-consumption. This level is significantly higher in individuals with type 2 diabetes, ranging from 200-350.
Additionally, the carb count in oatmeal can easily reach 70-90 grams when milk, berries, sliced bananas, or sugar are added. Such high blood sugar levels can contribute to several adverse health effects, including insulin resistance, fat deposition, weight gain, and glycation of body proteins. Glycation is an irreversible process that leads to cataracts, heart disease, joint cartilage erosion, arthritis, skin thinning, ageing, and dementia.
Dr. Davis's Wheat Belly diet advocates for a gluten-free lifestyle, eliminating all forms of wheat and grains, including oats. He argues that grains are detrimental to human health due to the hybridization they have undergone over the years. According to Davis, wheat consumption can lead to insulin resistance and increased fat storage in the body.
The Wheat Belly diet is based on the premise that removing wheat, gluten, and carb-heavy foods from one's diet can lead to improved health and reduced risk of obesity, heart disease, and other serious health conditions. However, it is important to note that the effectiveness of this diet is debated, with some studies indicating that wheat consumption does not cause issues for human health.
While oatmeal is not recommended by Dr. Davis due to its impact on blood sugar levels, it is important for individuals considering the Wheat Belly diet to consult with a physician or healthcare professional before making any significant dietary changes.
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Frequently asked questions
The wheat belly diet is a diet plan created by cardiologist William Davis, M.D., that excludes all sources of wheat and, by extension, most gluten from a person's diet. The diet has a lot in common with the popular Paleo diet and other types of moderate- to low-carb diet plans, such as the ketogenic diet.
No, oatmeal is not recommended for the wheat belly diet. Dr. Davis says that oatmeal causes the blood sugar to rise, and advises against eating it for that reason. Oatmeal is also high in the super-carbohydrate amylopectin A, which is responsible for raising blood sugars.
The wheat belly diet recommends eating low-carb and avoiding processed foods, sugary foods, and bad fats. The diet encourages eating vegetables, nuts, meats, eggs, avocados, and cheese.
