“Healthy” Whole Grains – What The Evidence Really Shows

Whole Grains

You hear about them all the time: those nutritious whole grains you should be eating every day if your goals include being slim and healthy — and whose goals don’t include that?

Whole Grains
Whole Grains

Do whole grains live up to their reputation as a superfood? Let’s take a closer look at the scientific evidence behind the claims made about their benefits. Then you can decide whether you need a daily dose of grains in your diet or not.

Disclaimer: The beneficial effects of whole grains on human health are well accepted in the medical and nutrition communities with significant support from the scientific literature. However, some evidence exists calling into question these beneficial effects.1 While studies show whole grains are better than refined grains for many health outcomes, there is almost a complete lack of research on whether whole grains are better than no grains. Therefore we question if their health benefits apply equally to all individuals

This guide is our attempt at summarizing what is known. It is written for adults who are concerned about whole grain intake and health.

First, what are whole grains? 

Technically, whole grains are the seeds of cereal grasses. In their natural “whole” state, grains have a hard, inedible husk that covers three edible parts: 

  • Bran: fiber
  • Germ: contains some B vitamins, minerals, fat, and protein
  • Endosperm: major portion of the grain; mainly starch with a small amount of protein, vitamins and minerals

Nutritionally speaking, whole grains have had their outer inedible husks removed but retain all three edible parts of the seed. By contrast, refined grains like white flour (including unbleached wheat flour) and white rice have their bran and germ removed during milling, leaving only the endosperm. 

Most whole grains have some processing. For instance, whole wheat is ground or crushed to create whole-wheat flour; old-fashioned oats are steamed and rolled in order to make them more palatable and easier to digest.

Wild grains appear to have been eaten by hunter-gatherers in certain regions during the paleolithic era, including the areas known today as Southern Italy and Africa.2During the Agricultural Revolution, larger quantities of wheat, barley, rice and other grains were grown and became a part of the human diet in many other areas.

Since then, people around the world have consumed a variety of grains based on cultural preferences and availability. Among the dozens of types of whole grains that exist, some of the most well-known and widely consumed include:

  • Barley
  • Brown rice
  • Bulgur
  • Corn
  • Oats
  • Rye
  • Whole wheat 
  • Wild rice

According to the Whole Grains Council, the most commonly consumed whole grains in the US are whole wheat, oats, and brown rice. 

Buyer beware: over the past several decades, the term whole grains has become a buzzword among the health conscious. Knowing this, manufacturers often include bold, eye-catching messages like “Contains 14 grams of whole grains” on boxes of cereal, whole-wheat pasta, granola bars and similar products, which often contain high levels of added sugar.

In fact, a 2013 review of more than 500 grain-based products found that those displaying a “whole grains” stamp contained more sugar — and were more expensive — than similar products without the stamp.3

Nutrition in whole grains 

Are whole grains really a nutrient-packed energy source? That depends what we compare them to. While some types contain a bit more protein and micronutrients than others, their nutrition profiles aren’t very impressive overall, especially when compared to a diet with a variety of vegetables and meats.4

For instance, a bowl of steel-cut oats — often suggested as an ideal meal to start your day — provides about 10 grams of protein (although this is considered “incomplete” protein since it lacks some of the essential amino acids), 8 grams of fiber (daily recommendations are around 30 grams per day), and small amounts of thiamin, iron, magnesium, selenium and zinc. However, it also contains 46 to 48 grams of net carbs, even when prepared without milk, fruit, sweeteners or other additives (compare that to the recommended less than 20 grams of net carbs for very low carbohydrate diets, and less than 50 for low carb diets). 

How about using two slices of whole wheat bread to build your sandwich at lunch? This would provide about 7 grams of (incomplete) protein, half of your daily selenium needs, and small amounts of thiamin, niacin, and magnesium, which would come with 40 grams of net carbs and a comparably low 6 grams of fiber. 

Brown rice’s nutritional profile is similar to that of whole wheat bread and oats, although even lower in protein and fiber.

Additionally, newly popular grains like quinoa and farro are often lauded for being higher in protein and easier to digest than other grains. While this may be true, they too are relatively high in net carbs, low in fiber, and lacking many key nutrients thus making them nutritionally poor as stand alone foods.

Whole grains contain a substance called polyphenols, which are compounds found in plants that might potentially help protect cells from damage and reduce inflammation in the body. However, higher-quality studies are needed to confirm this.5 Indeed, we just don’t know enough about polyphenols to make them a priority for inclusion in our diets.

And that leads us to the quality of the existing research on whole grains and health.

Whole-grain research: weak evidence overall

  1. Weight loss
  2. Diabetes
  3. Heart disease
  4. Cancer
  5. Other health effects

Studies about whole grains seem to receive more than their fair share of media coverage. One such study to make recent international news headlines was a series of systematic reviews and meta-analyses exploring the health effects of different types of carbohydrate, which was published in The Lancet early in 2019.

After analyzing 185 observational studies and 58 clinical trials, researchers concluded that eating more whole grains and fiber might be an effective strategy for preventing obesity, heart disease, diabetes, cancer, and reducing risk of early death.6

We wrote about that study when it came out, noting that it compared diets with whole grains to diets full of highly-refined grains. (We also addressed the erroneous myth that low-carb diets are low-fiber diets. They are not!) And we wondered aloud how the results would have been different if the comparison group ate a low-carb, no grain diet. 

Importantly, the evidence for whole grains’ beneficial health effects are largely based on epidemiological or observational studies. This kind of evidence cannot prove cause and effect and we should not rely upon these studies to draw any firm conclusions. Nutritional epidemiology is complicated by healthy user bias, poor data collection, and other factors, as Stanford professor John Ioannidis has repeatedly pointed out.

First of all, epidemiological studies rely on self-reporting and the potentially inaccurate food-frequency questionnaire. These questionnaires ask people to recall how many times they ate certain foods within a specific period of time — a tough task for just about anyone.7

Also, since the studies are observational, they cannot claim that eating more whole grains actually leads to improved health; they can just say that they observed a correlation. Remember the oft-said phrase “correlation is not causation”?

What’s more, the observational associations between eating whole grains and being healthy are statistically weak. When an observational study’s hazard ratios are less than 2, any evidence tying a behavior to an outcome is marginal.8 In observational studies looking at whole grains and health, hazard ratios have consistently been well below 2, meaning that any relationship between the two may be due to other factors rather than a true cause and effect.

The association between frequent whole-grain consumption and good health is a perfect example of the “healthy user bias.” Take the example of the “Blue Zones,” sections of society where people live to be 100 years old far more frequently than the general population. They are reported to eat lots of whole grains. But we don’t know if they are healthier because of the whole grains or because they tend to practice many other health-conscious behaviors like exercising regularly, drinking alcohol in moderation, avoiding sugar-sweetened beverages and cooking fresh food at home on a regular basis.

How do we understand this better? Let’s examine the higher-quality randomized control trial (RCT) evidence to see how well it supports the claim that whole grains can improve your health.

RCTs are designed to compare an intervention (such as consuming more whole grains) with a control (consuming refined grains or a standard diet). In these whole grain RCT studies, we need to know what the whole grains were compared to. Did they compare eating whole grains to eating refined grains? Or was it a standard diet? Or even better, low-carb vegetables? As you will see, it makes a difference. 

Whole grains and weight loss

Many nutrition authorities, such as on the ShareCare site, keep sharing this message: Eating plenty of whole grains can help you achieve and maintain a healthy body weight. But how strong is the evidence linking high whole-grain intake and weight loss?

A 2013 systematic review of RCTs — considered the strongest type of evidence — found slightly higher fat loss (less than 0.5% difference) with no difference in overall weight loss in groups who consumed diets high in whole grains compared to groups who consumed refined grains.9 A newer systematic review published in 2019 found no weight loss benefit from whole-grain consumption.10

In other words, RCTs show the effect of whole grains on weight loss to be small at best. However, some studies show beneficial effects beyond just weight loss.

Several RCT studies have found that among normal weight and overweight adults, those who consumed whole grains compared to refined grains for four to 16 weeks experienced greater increases in resting metabolic rate and greater decreases in belly fat, insulin resistance, inflammation and body weight.11

In one study, people who ate whole rye products had greater fat loss compared to those who consumed refined grains. The same was not found for wholegrain wheat.12

Bottom line: RCTs show that adding whole grains to the diet has minimal benefit on body weight. However, replacing refined grains with whole grains likely has more significant benefits.

Whole grains and diabetes

Can eating whole grains on a regular basis help prevent diabetes and blood sugar spikes? 

Once again, observational trials show a relationship between eating whole grains and having a lower risk of developing type 2 diabetes. However, we have already reviewed the weakness in this level of data and explained how it does not prove a beneficial effect from whole grains. How does the claim hold up under scrutiny of higher quality randomized controlled trials (RCTs)?

Results from experimental trials looking at blood sugar response to whole grains have been mixed. A 2017 systematic review of RCTs found that whole grains raise blood sugar and insulin levels less than refined grains do, at least in healthy people.13

However, an even more recent review of RCTs showed that non-diabetic individuals had almost identical blood sugar responses after eating whole or refined wheat or rye. The blood sugar increase was much higher after eating white rice compared to whole-grain rice, though.14

At this time, there are only a few RCTs comparing blood sugar responses to whole vs. refined grains in obese people and those with diabetes. Overall, they have shown that replacing processed grains with whole grains improves blood sugar and insulin regulation.15

So is this a good strategy for diabetes reversal or even adequate glycemic control? That depends. If you are replacing highly refined grains, then whole grains are likely beneficial. But how does that compare to diabetes control without grains? 

Multiple randomized trials show better glycemic control with carbohydrate restriction. This by definition means they excluded grains. Systemic reviews of the RCTs confirm these results. 16 And the American Diabetes Association (ADA) now endorses “Reducing overall carbohydrate intake for individuals with diabetes has demonstrated the most evidence for improving glycemia.”17

Bottom line: Replacing refined grains with whole grains likely has significant benefits for blood sugar control. However, even whole grains raise blood glucose, so completely avoiding grains likely results in even better blood sugar control.

Wholegrain food still life

Whole grains and heart disease

Whole grains are often referred to as “heart-healthy” foods.

Indeed, many epidemiology studies show those who eat whole grains have lower risk of heart disease. However, as mentioned earlier, this does not prove that whole grains directly improve heart health, and given the inherent weakness of the data, it is just as likely due to healthy user bias (healthier people choose to eat whole grains and therefore have other healthy habits that contribute to a lower risk of heart disease). 

On the other hand, higher-quality experimental studies frequently show improvements in certain heart disease risk factors when whole grains are substituted for refined grains. Two meta-analyses of RCTs found minor reductions in LDL cholesterol (0.09mmol/L) and triglycerides (0.04 mmol/L) in groups who consumed whole grains compared to groups who consumed refined grains, with oats appearing to have the most cholesterol-lowering power.18

However, reducing isolated risk factors does not necessarily translate into improved health, especially if one marker improves while others worsen (such as LDL improving but insulin resistance worsening.) That is why we need experimental studies looking at the end points that really matter- heart attacks, strokes and death- rather than less certain outcomes. To date, those studies are lacking.

Moreover, in 2017, the Cochrane Database performed a systematic review of nine RCTs and concluded there isn’t enough evidence to support claims that whole grains lower CVD risk. They made that conclusion due to the lack of high-quality controlled research, including small sample sizes and a high risk of bias (including funding from pro-cereal organizations) found in some of the trials they assessed.19

This highlights the importance of understanding how low-quality research has influenced the support for the “heart-healthy” claim for whole grains. When scrutinized with a higher level of scientific integrity, the data doesn’t seem to hold up.

Whole grains and cancer risk

Cancer agencies and other groups often promote whole grains as a food that helps prevent cancer. This is based on mostly observational studies showing that people who eat the most whole grains are at lower risk for certain cancers, especially colorectal cancer. However, these studies are weakened by their low hazard ratios and by the fact that many other epidemiology studies fail to confirm those finding.20

What’s more, experimental research (RCTs) testing the effect of consuming whole grains on cancer risk is entirely lacking. Remember, since observational studies show associations and not causation, they’re considered a very low quality of evidence. We don’t know if healthier people chose to eat more grains, or if eating the grains made them healthier, or if whole grains are simply a surrogate for food quality and fiber when compared to a diet full of refined and processed foods.

Bottom line: If whole grains replace refined grains and highly processed foods, then eating whole grains may be associated with reduced cancer incidence. However, based on the conflicting results of lower-quality observational trials and lack of RCT evidence, at this point there’s no convincing evidence that whole grains by themselves are protective against cancer. 

Whole grains and other attributed health benefits

Whole grains have also been linked to a few other health improvements: 

  • Reduced inflammation: Inflammation is believed to be at the root of many chronic diseases, including heart disease.21 Two meta-analyses of RCTs found that consuming whole grains instead of refined grains helped reduce the inflammatory markers C-reactive protein (CRP) and interleukin-6 (IL-6).22
  • Better gut health: Bacteria that reside in your colon produce short-chain fatty acids as a byproduct of digesting fiber. Results from RCTs suggest that consuming whole grains seems to boost production of these short-chain fatty acids, which nourish the gut and may improve insulin sensitivity.23

While these studies may sound convincing, keep in mind that they are not comparing whole grains to a grain-free, low-carb diet, but rather to the consumption of highly refined grains. In the end, it is possible all the benefits came from eliminating the refined grains and not from adding the whole grains.

Comparing whole grains to no-grains

To recap, the RCTs to date around whole grains demonstrate that, yes, eating a less-processed food is better than eating a highly-processed one. 

What if studies compared consuming three servings of whole grains to three servings of non-starchy vegetables per day on a low-carb diet? It could be that under such an RCT whole grains might not show any benefit. But we don’t know that yet because such a trial has never been done, at least not one that we can find in the research literature. 

One RCT, however, suggests that the no-grain approach might be superior. Although not a head-to-head trial pitting whole grains vs. no grains, back in 2007 researchers compared a grain-free, very-low-carb ketogenic diet to a low-glycemic-index (low-GI) diet, which included whole grains, in adults with type 2 diabetes.

At the end of the six-month trial, people in the grain-free keto group had significantly greater weight loss and reductions in blood sugar than the low-GI group.24

In order to strengthen the evidence, we need more RCTs comparing the health effects of low-carb grain-free diets to whole grain diets in both healthy people and those with diabetes. 

Whole grains don’t provide unique nutritional benefits

While it’s true that whole grains contain vitamins, minerals, fiber, and polyphenols, these nutrients are found in many other foods, often in greater concentrations: 

  • Fiber: Looking for fiber? Eat cruciferous vegetables, flaxseed, chia seeds, nuts, avocados, blackberries and raspberries — all of which provide more fiber than whole grains and far fewer digestible carbohydrates.
  • Magnesium: Although most whole grains are considered a good source of magnesium, mackerel, cooked greens, almonds, hemp seeds, pumpkin seeds and sunflower seeds contain equivalent or greater amounts per serving.
  • Thiamin: Seafood has the edge over whole grains for thiamin, and pork is higher in this B vitamin than any other food.
  • Niacin: Chicken, turkey, red meat (especially liver), fatty fish and avocado are better sources of niacin than whole grains.
  • Polyphenols: The jury is still out when it comes to the effects of plant phenols on health. However, you certainly don’t need to consume whole grains to get them. Vegetables, berries, olive oil, tea, spices, coffee, and dark chocolate contain an array of potentially beneficial polyphenols.25

Tolerance for whole grains varies among individuals 

Some people can eat whole grains regularly without experiencing any issues. Others, however, cannot.

Individuals with celiac disease need to avoid gluten-containing whole grains. Gluten — a protein found in wheat, barley, rye and the wheat derivatives farro, spelt and triticale — can cause damage to the digestive tract and other symptoms when consumed in even small amounts by those with celiac disease. 

People with celiac disease or non-celiac gluten sensitivity must eat a gluten-free diet in order not to experience symptoms.26 These individuals may be able to tolerate other types of whole grains like brown rice or quinoa. However, they might benefit from avoiding all grains, as even types that don’t naturally contain gluten are sometimes cross-contaminated with those that do during processing and packaging.27

There are also people for whom whole grains might cause other problems, such as IBS and skin problems.28 In addition, although not widely accepted among everyone in the scientific community, some researchers suggest that removing grains from the diet could be beneficial for people with certain mental health issues.29

While there isn’t much published research about adverse reactions to whole grains, many people report that they feel better and notice health benefits, such as improved digestive function when they minimize or avoid grains of all types.30

Whole grains can increase blood sugar more than commonly believed

Whole grains rank surprisingly high on the glycemic index (GI), the scale that measures how much a specific food raises blood sugar.31

The amount of processing grains undergo will influence their GI. Yet even minimally processed steel-cut oats have a moderate GI of 55, and quick-cooking oatmeal has a GI over 70.32 By contrast, cabbage and spinach have very low GIs of 15 and 6, respectively, and meat, fish, cheese, and fats are zero-GI foods.

As discussed earlier, whole grains have been shown to raise people’s blood sugar levels less than refined grains do in most experimental studies. But what is the blood sugar response to an entirely grain-free diet?

The paleo diet, which excludes grains, was found to be more effective than conventional dietary recommendations for lowering blood sugar and insulin levels in people at risk for metabolic syndrome, according to a 2015 meta-analysis of RCTs.33

In fact, there are many online personal stories of people with diabetes who have achieved normal blood sugar control for the first time in years as a result of adopting an entirely grain-free low-carb or keto diet.34 Of course, this isn’t surprising, given that whole grains are so high in carbohydrates.

Moreover, even people without diabetes or prediabetes can experience blood sugar elevations after eating whole grains. Recently, Lily Nichols — a young, healthy non-diabetic dietitian — wore a continuous glucose monitor (CGM) for ten days in order to learn more about her own blood sugar patterns in response to various foods.

After consuming her typical lower-carb meals, she could see that her blood sugar increased only minimally. However, when she experimented with eating a small portion of old-fashioned oats as part of a low-fat meal, the CGM revealed that her blood sugar more than doubled within an hour

Summary: should we eat whole grains or avoid them?

Whole grains have a clear edge over refined grains, with many studies showing they can be an integral part of a beneficial diet. However, there’s a lack of evidence comparing eating a diet high in whole grains to eating a grain-free diet.

This means that for people who tolerate grains and enjoy eating them, minimally processed and whole grain types are likely best. But if you don’t feel a need to eat grains, there is no nutritional need and likely no health need for them.

Keep in mind that whole grains don’t offer any unique nutritional benefits that can’t be found in other foods. Recommendations to consume them regularly to promote better health are not based on high-quality scientific evidence.

What’s more, given their high carbohydrate counts, they probably shouldn’t be consumed very often on a low-carb lifestyle, if at all. Fortunately, Diet Doctor has plenty of tasty grain-free low-carb bread and porridge recipes available that can be enjoyed instead. 

Do you need whole grains? In all likelihood, no. At the end of the day, why not experience the benefits of eating a wide variety of keto-friendly whole foods that are delicious, satisfying, and often nutritionally superior to whole grains?

Source: Article by Franziska Spritzler, RD, CDEFranziska Spritzler, RD, CDE, medical review by Dr. Bret Scher, MDDr. Bret Scher, MD, medical review by Dr. Bret Scher, MDDr. Bret Scher, MD (https://www.dietdoctor.com/low-carb/whole-grains)

8 Vegetables That Destroy You From The Inside

8 Vegetables That Destroy You From The Inside
8 Vegetables That Destroy You From The Inside
8 Vegetables That Destroy You From The Inside

So you’ve heard there’s a vegetable that destroys you from the inside. You feel betrayed. Good. You should. 

Many of your beloved vegetables aren’t so healthy after all. They’re betraying you. Like a doctor who steals from you when you while checking your temperature. 

The worst part is most people are never told this story and are only told to increase vegetable consumption when they feel sick. .

However the truth is that vegetables are not your friends (sorry to break it to you if but it’s time to find some new friends). 

Here are 9 vegetables that destroy you from the inside

8 Vegetables That Destroy You From the Inside

#1 Potatoes

Potatoes are nightshades. Nightshades are part of the Solanaceae family of vegetables….which is kind of like the Corleone family of vegetables. 

Why are nightshades bad for you? They contain two potent plant protective toxins: lectins and alkaloids. 

Alkaloids are built in bug repellents that nightshades produce.

The most common glycoalkaloid to be aware of is solanine. It is prevalent in high quantities in the skin of potatoes. And levels beyond this have been reported in the skins of many potatoes. The US has a maximum limit for the amount a potato can have, but even small amounts can be toxic.


Alkaloids damage fat and carbohydrate metabolism and DNA function They also can inhibit the breakdown of the neurotransmitter acetylcholine, increasing levels in the brain. This causes prolonged muscle contractions, making you stiffer than a bodybuilder. 

Nightshades are toxic to smaller animals, and potentially toxic to humans, especially if you’re already vulnerable (like many of you are — or you wouldn’t be here in the first place, am I right?). And if you are a smaller animal, like a mouse, first off please send a picture and 2nd you should definitely not eat them. 

In fact, my facebook group carnivore nation is littered with examples of people reversing these issues by cutting out plants and nightshades.

There have been documented cases of serious poisoning from the glycoalkaloid solanine in children. 

78 school children had diarrhea and vomiting, and 17 had to go to the hospital. This wasn’t because of anthrax poisoning — it was simply because of eating potatoes that had been in storage for too long . 

Additionally, a study on mice in 2002 showed that potatoes aggravated IBD symptoms. Given the importance of gut integrity to overall health, I steer clear of nightshades and potatoes. 

#2 Tomatoes

Tomatoes are another nightshade that can damage your health. It exerts its effect via a different mechanism: lectins. 

Lectins are designed (by evolution) to cause a severe immune response in the insects that eat them, which ultimately results in paralysis.

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Lectins are in both plants and animals, however the most damaging ones are in plants. Seeds are precious to the plants as they are carriers of the genes. Plants devise powerful methods to protect them.  The outer coatings of seeds are armed with lectins. Plants that were best able to protect their offspring survived. So today, the plants we have are extremely specialized seed protectors. 

This is why italians peel and undress tomatoes (not because they are attracted to the tomatoes) — because plants concentrate the protective compounds there. 

Some issues that have been tied to lectin consumption include insulin resistance, leaky gut, autoimmune disorders, cardiovascular disease and depression. 

Tomatoes don’t have the same clinical research backing their toxic side effects, but many people have reported benefits from removing them.

#3 Almonds

Almonds, one of the favorites of keto dieters are very high in both lectins and oxalates. Lectins, as discussed above, can be very damaging to your gut and mental health.

Oxalates also can be particularly problematic. Oxalates are salts — minerals bound to oxalic acid, that plants use as a defense mechanism. 

They’re used as protection from infection and being eaten.

Oxalates are very abrasive and damaging. Insoluble oxalates form crystals that can actually tear up the teeth of the bugs that are eating them.

Animals have shown a distinct preference for eating foods deprived of these oxalates. Larvae that eat food rich in oxalates show noticeable wear and tear.

Oxalates can cause many issues such as:

  • Kidney Stones: 80% of kidney stones made of calcium oxalates
  • Autism– oxalate blood levels are 3x higher in people with autism. 
  • This study found that patients with Autism had 3x the levels of oxalates in their blood than normal individuals. [*]
  • Reduced mineral absorption: oxlates bind to minerals like calcium and magnesium reducing how much you can absorb
  • Joint pain
  • Skin and eye issues
  • Fatigue
  • Reduced antioxidant .

Almonds are high in oxalates and this study showed renal failure from excessive oxalate consumption . Not something you often see advertised on all those keto snacks. 

#4 Spinach

Spinach is another high oxalate culprit. Green smoothies are loaded with these crystals and really should come with a warning label. In this study a green smoothie caused kidney damage in a 65 year old woman .

Just because it’s green doesn’t mean it’s your friend. In fact, it’s often the opposite. 

Many people think that spinach is a good source of calcium. But they’re almost as wrong as the people who think carbohydrates are good for you.

The calcium in spinach is completely useless. It’s all tied up in oxalate and you excrete it all. And this is true for all high-oxalate foods.

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In this study, the highest spinach intake increased kidney stone risk by 20% .

#5 Grains / Wheat

Other than being high in carbohydrates, grains are damaging for another reason. They are lectin and phytic acid bombs. 

Gluten is the most renowned lectin and very damaging to health. A compound I think just about everybody should avoid. Some studies like the one pictured below show that even in non celiac individuals gluten can induce depression.

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This may be through precipitating the release of zonulin, which pries open the junctions in your gut, causing leaky gut .

However, even if you eat gluten free foods, wheat has many backups that are just as damaging.

The other lectin that’s especially pernicious is Wheat Germ Agglutinin. In fact, crops today are modified to contain higher levels of agglutinin to make them even more resistant to insects. 

Wheat Germ Agglutinin is an especially small lectin. So even if the gut wall isn’t compromised, it can still pass through the walls of the intestine easier.

Some of the damaging effects of WGA include [*]:

  • Disrupting endocrine dysfunction by binding to insulin receptors
  • Blocking sugar from getting into muscle cells
  • Interfering with protein digestion
  • Increasing inflammation
  • Crossing blood brain barrier
  • Stimulating weight gain. 

One of the biggest reasons the damage from WGA is so insidious is because it is in the bran of wheat. For this reason, whole wheat actually has more and can actually be more obesogenic than white flour.  

Wheat also has phytic acid which impairs nutrient absorption. 

Phytic acid is another protective substance found in plant seeds. 

It’s predominant effect is as an antinutrient, blocking mineral absorption. Like oxalates, phytic acids steal nutrients from us — most commonly impairing iron, zinc and magnesium absorption .

This study pictured below shows that when 120g of oysters are eaten with tortillas, you absorb none of the zinc. Oysters are traditionally one of the foods highest in zinc.

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Zinc is critical for immune system, thus depriving your body of it can have many insidious effects. 

#6 Cruciferous veggies (Like Broccoli) 

If you’re like most people, you think that vegetables like broccoli are the healthiest foods in the world. 

But cruciferous vegetables are loaded with another toxin: goitrogens. No, goitrogenic doesn’t mean overpriced and bland. 

It means they may be bad for your thyroid. 

And it means that they can cause

  • Weight gain
  • Dry skin
  • Depression
  • Cold sensitivity

For some muscularly inclined Neanderthals — i.e. bros — a swollen neck means CrossFit is working. However, for most of us, it’s not a good thing. 

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Goitrogens do this by interfering with iodine absorption in the thyroid. Iodine is required for thyroid hormone production. Without it, the thyroid cannot produce the T4 and T3 hormones. 

In response to deficient T4 and T3 levels, your pituitary gland produces more TSH to signal to your thyroid to produce more T4. The excess TSH causes swelling. 

All goitrogens are derived from naturally occurring plant pesticides called glucosinolates. 

These goitrogenic chemicals are even too toxic for the plant to store. So they store them in an inactive glucosinolate form. But when the plant is cut, chewed or digested, BOOM, it combines with the myronase enzyme. A nuclear bomb of plant pesticides explodes, turning your gut into a wasteland. 

The chemical Broccoli produces, for instance, is called sulforaphane. 

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How much is needed to be damaging? 

One study found that when a diet of 154 μmol of progroitrin per 100g was fed to rats, they developed hypothyroidism. They found that in pigs it took a higher concentration to induce liver damage — a diet of 383 umol / 100g .

Sulforaphane also has other side effects. It has been shown to kill insects. How? Does it smash them with a shoe? No. 

Sulforaphane : 

  • Poisons mitochondria
  • Generates free radicals
  • Damages thyroid functions
  • Depletes glutathione
  • Damages epithelial layer

Doesn’t sound like something I want as a dietary staple. 

#7 Kale 

Kale is dangerous for another reason. It tends to be loaded with exogenous pesticides. 

Unfortunately Kale doesn’t have claws, so the only way for farmers to protect it from insect invasion is with substantial amounts of pesticides. 

Glyphosate is the most widely used herbicide in the world. In 2015 the WHO classified glyphosate as “probably carcinogenic to humans”. However, glyphosate is still ubiquitous in foods. 

It’s almost impossible to avoid this poison today. According to a recent report, even after washing Kale, 92% of specimens had pesticide residue .

This study shows that exposure to glyphosate increases the risk of some cancers by 40%

“Superfoods” like kale are really “super”-full of pesticides.

Here is where ruminants shine – unlike something like kale, which has no choice but to drown in the pesticides it’s exposed to, the ruminant digestion system can expel glyphosate. According to this study, there is no evidence that the glyphosate cows consume bioaccumulates in the cow’s meat .

#8 Vegetable Oils

Not technically a vegetable, but made from plants, this one is the most pernicious on the list. In fact, if you have one takeaway from this article it is this: Carnivore Aurelius is never wrong. Haha, kidding. The real takeaway: throw away your damn vegetable oils. 

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Vegetable oils are killing you and they’re hidden in almost everything. 

What are vegetable oils? First off, they’re not vegetables at all. A more fitting name would be industrial processed seed oil sludge.

Vegetable oils are actually made from seeds, not vegetables. Below are some common ones:

  • Corn
  • Soybean (the most common in diets)
  • Sunflower
  • Canola

They are directly linked to almost every chronic disease.

  • Alzheimer’s
  • Cancer
  • Insulin resistance
  • Acne
  • Heart disease
  • Autism
  • Dementia
  • Heart disease
  • Autoimmune disorders
  • Leaky gut

The craziest part — they’re still labeled as heart healthy by the AHA because they can help lower cholesterol. This is despite the numerous studies showing replacing saturated fat with seed oils increases death rate. 

One study for instance, showed that “there was a 22% higher risk of death for each 30 mg/dL reduction in serum cholesterol” when replacing saturated fats with these seed oils .

Today, they are ubiquitous. 

Vegetable oil consumption has increased over 1000x since the 1900s. And they are now hidden in almost everything.

It’s time to cut these toxins out of your diet.


Vegetables are not made to be eaten. This is one of the many reasons why the carnivore diet works so well.

It cuts out all of these vegetable toxins that have been poisoning you your whole life.

Source: https://carnivoreaurelius.com/vegetable-that-destroys-you-from-the-inside/


Eye-Opening Insulin Facts (Milk Vs Cream + More) – Which Is Better

Source: https://youtu.be/ynneeqNHRDg

Which is better for your insulin levels? Creamy milk or heavy cream in your coffee or tea? Find out the glycemic index vs insulin index of 6 types of dairy. Doctor explains which is better and healthier for you to drink.

Welcome to Which Is Better For Your Health by Dr. Sten Ekberg; a series where I try to tackle the most important health issues of the day in a natural and safe way. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.


A Hope For The Nutritional Guidelines

Source: https://youtu.be/I4Ur8GSNP1M

Few people in this world have done more to unearth the fallacy and shoddy evidence behind our dietary guidelines than Nina Teicholz. Her book The Big Fat Surprise is one of the seminal books opening our eyes to the problems the dietary guidelines have caused and their complete lack of quality evidence.

But Nina didn’t stop there. As director of the Nutrition Coalition, Nina is spearheading the effort to make sure nutritional recommendations are based on quality science or aren’t made at all. On the surface it makes sense that we would all agree on that. Yet there is no shortage of controversy and deception still happening and the 2020 guidelines committee may not help matters much. Hear Nina’s perspective on this, plus some the advances we have made, and where we can find hope for the future.


Hyperinsulinemia Risks

Source: https://youtu.be/WVamL8FlaR0

Hyperinsulinemia, AKA Insulin Resistance, is a real concern and the cause of many chronic diseases.

We dive deep into the root cause, and what you can do to correct it. Many people, perhaps including your doctor, don’t understand the role high insulin plays in chronic diseases. Sharing this information with them could save years of suffering


Lose Fat Fast – Which Is Better? Walking or Running

Source: https://youtu.be/GoQ_Qt2REgQ

Which is Better For Your Maximum Fat Loss Running Or Walking? Both running and walking are great for burning calories, but in this video you will learn all the reasons why they work and don’t. Also find out if you should run or not.


Is A Calorie A Calorie? Processed Food, Experiment Gone Wrong

Source: https://youtu.be/nxyxcTZccsE

The Modern American Table: Is a Calorie a Calorie?

We’ve all heard the dictate that a calorie is a calorie regardless of its source. But are all foods truly created equal in terms of how they affect our health and weight?

Given the barrage of competing information directed at us every day, what do we really know about healthy eating?

Robert Lustig, MD, is Professor of Pediatrics in the Division of Endocrinology at University of California, San Francisco, and the author of Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity, and Disease.

Christopher Gardner, PhD, Professor (Research) of Medicine is a nutrition researcher at the Stanford Prevention Research Center whose research has been investigating the potential health benefits of various dietary components or food patterns, explored in the context of randomized controlled trials in free-living adult populations


Which Is Better For Your Health: Bread or Sugar?

Source: https://youtu.be/nPnJx_S-4FY

Which Is Better For Your Health: Bread or Sugar? A lot of people know to stay away from sugar and simple carbs, but have heard that complex like bread is a health food. Then it gets really confusing when you hear that complex carbs are just another form of sugar. One day you hear sugar is not so bad then it is good, bread is good for you, wheat bread is healthy… how are you to know? What about gluten in bread? etc.

atYou also can’t simply ask if sugar or bread is better for you, because in some ways sugar is worse than bread, but in other ways bread is worse than sugar. Only by understanding the reasons why they would be good or bad can you determine if they would be good or bad for you.


Why Plant Sterols Are Bad, LDL Can Be Good

Source: https://youtu.be/8JwtGIkhyBc

Dr. Nadir Ali is an interventional cardiologist with over 25 years of experience. He is also the chairman of the Department of Cardiology at Clear Lake Regional Medical Center. He has several years of experience using the Low Carbohydrate High Fat (LCHF) diet in the treatment of metabolic disease, diabetes, and heart disease to improve the quality of cholesterol. He and his team organize free monthly diet seminars at the Searcy Auditorium of the Clear Lake Hospital that receives more than 100 visitors.


  • [3:30] How Nadir Ali got into his journey of the low carb lifestyle.
  • [7:25] Becoming metabolically healthy in many cases can actually lead to your LDL cholesterol to rise.
  • [14:25] The history of why much of the science community wrongly thinks LDL cholesterol is bad.
  • [24:35] Phytosterol, the toxic cholesterol from plants.
  • [26:25] The role of cholesterol in our brains.
  • [28:20] To be able to feed the brain you must be able to absorb highly nutritious foods quite quickly.
  • [37:20] Why Dr. Ali thinks we need to stop demonizing insulin.
  • [48:30] Why a vegan diet is most likely not the most optimal diet.
  • [53:45] Why phytosterols are bad for you.
  • [59:00] What you need to know about PcSK9 and how it regulates cholesterol.
  • [1:05:55] The paradox of some ethnicities where they are not obese but not healthy either.
  • [1:09:02] Personal fat threshold.
  • [1:13:10] Why fasting and feasting is such a beneficial practice.
  • [1:22:00] How adiponectin can tell you if you are metabolically healthy.
  • [1:24:50] ApoE4 and how it relates to Alzheimer’s and dementia.

How Iron Deficiency And Inflammation Can Make You Fat – A Female Perspective

Source: https://youtu.be/PtczW43tiu4

Dr Paul Mason obtained his medical degree with honours from the University of Sydney, and also holds degrees in Physiotherapy and Occupational Health. He is a Specialist Sports Medicine and Exercise Physician.

Dr Mason developed an interest in low carbohydrate diets in 2011. Since then he has spent hundreds of hours reading and analysing the scientific literature.

For a number of years, Dr. Mason has been applying this knowledge in treating metabolic and arthritis patients who have achieved dramatic and sustained weight loss and reductions in joint pain.


7 Unpopular Keto Opinions

Source: https://youtu.be/3EvaDZcMqEY

My 7 unpopular keto opinions – These are just my opinions, feel free to disagree I am just sharing what I think and feel after eating this way for 3 years. I love this way of eating, it has changed my life.


  • [0:59] Count TOTAL carbs
  • [3:42] All (zero net carb) Bread is TRASH
  • [5:37] Chaffles suck
  • [8:02] Grass-fed beef ONLY
  • [10:28] Ingredients MATTER
  • [13:37] Keto is more than Being in KETOSIS
  • [14:38] You DON’T HAVE to count macros