The current fascination with all things gluten-free, from books and websites to restaurant menus and grocery store aisles filled with gluten-free products, prompts us to ponder: Is this just a fleeting fad or a genuine response to a real problem? Indeed, gluten, particularly found in wheat, is a legitimate concern. However, the issue extends beyond gluten, as wheat contributes significantly to a triad of hidden factors that fuel obesity, diabetes, heart disease, cancer, dementia, depression and a myriad of modern ailments.
This dietary landscape has led to a global shift where 30 per cent more people are obese than undernourished. Wheat, once deemed the “staff of life”, has evolved into a major player in this health crisis. With the advent of Frankenwheat — a scientifically engineered product developed in the last 50 years — our beloved dietary staple has taken a dark turn.
FROM NUTRITION TO HEALTH CHALLENGE
Disrupting long-standing cultural norms, the unsettling idea that a dietary staple as deeply woven into the human experience as wheat might be detrimental challenges traditional beliefs. Wheat, a dietary cornerstone globally, especially in forms like bread, holds a revered status deeply ingrained in cultural traditions. However, the reality is that the wheat of today is not the same ancient grain.
Wheat strains have been hybridised, crossbred and introgressed to make the plant resistant to conditions such as drought or pathogens such as fungi. But, most of all, genetic changes have been induced to increase yield. Such enormous strides in yield have required drastic changes in genetic code, including reducing the proud “amber waves of grain” of the past to the rigid, 18-inch-tall high-production “dwarf” wheat of today. Such fundamental genetic changes have come at a price.
Wheat’s extensive hybridizations have led to dramatic shifts in genetically determined traits, especially in gluten structure. The gluten in wheat, crucial for its doughy properties, encompasses diverse proteins that vary genetically. Modern agriculture’s focus on high-yield dwarf hybrid strains, championed by Norman Borlaug, brought increased yields but also sacrificed nutritional value.
HEALTH HAZARDS OF TODAY’S WHEAT
Consuming modern wheat poses various health risks beyond just gaining weight. It can lead to issues like increased appetite, neurological disorders, diabetes, heart disease, respiratory problems, hormonal imbalances, allergies, autoimmune conditions, and more. The impact of wheat on blood sugar is particularly noteworthy.
Blood Sugar: Contrary to popular belief, whole wheat bread can spike blood sugar levels even more than regular table sugar (sucrose). Studies reveal that the glycemic index (GI) of whole grain bread surpasses sucrose, reaching a value of 72 compared to sucrose’s 59.5. The level of processing has minimal effect on blood sugar elevation; wheat, in any form, tends to cause high blood sugar.
For those with diabetes, both white and whole-grain bread can increase blood sugar by 70 to 120 mg/dl. Wheat sets off a unique glucose roller coaster, driven by amylopectin A, resulting in a 120-minute cycle of glucose and insulin fluctuations. This roller coaster ride leads to repetitive cycles of feeling full and then hungry throughout the day, causing mid-morning stomach growling, pre-lunch cravings, mental fog, fatigue, and shakiness associated with low blood sugar.
Visceral Fat: From slim figures to wheat bellies, recurrent spikes in blood sugar, triggered by the consumption of modern wheat, contribute to the accumulation of excess fat in the body. This cycle of glucose, insulin and fat deposition is noticeable in the abdomen, often referred to as the “wheat belly”.
Visceral fat, responsible for the wheat belly, serves as a hub for estrogen production. Elevated estrogen, in turn, significantly increases the risk of breast cancer four-fold and postmenopausal women with a wheat belly have double the breast cancer risk compared to their slimmer counterparts.
In men, heightened sensitivity to estrogen can lead to the development of enlarged breasts, colloquially known as “man boobs” or gynecomastia. Visceral fat increases prolactin levels, promoting breast tissue growth. This can lead to embarrassment and has prompted various solutions, including surgery, special clothing, compression vests, and exercise programs. These effects on estrogen, breast cancer risk, and physical appearance underscore the importance of being mindful of wheat consumption in one’s diet.
While all body fat can produce the protective cytokine adiponectin, a defender against heart disease, diabetes, and hypertension, visceral fat behaves differently. As visceral fat accumulates, its ability to generate protective adiponectin falls. This, combined with a rise in inflammatory signals like leptin and tumour necrosis factor, lays the groundwork for abnormal insulin responses, diabetes, hypertension, and heart disease.
The wheat hormone tango: Wheat-induced insulin resistance significantly contributes to PCOS development. Elevated insulin levels trigger excess androgen production, disrupting ovarian function and fostering the characteristic cyst formation. The modern wheat’s altered structure can be a double-edged sword for thyroid health. Gluten, a complex protein in wheat, shares similarities with thyroid tissue, potentially leading to autoimmune reactions like Hashimoto’s thyroiditis. Moreover, wheat-induced inflammation and insulin resistance can disturb thyroid function, complicating matters for individuals grappling with thyroid disorders.
Leaky gut to autoimmune conditions: Gluten has been identified as a factor that can adversely affect the integrity of the gut lining, leading to the phenomenon known as “leaky gut” or increased intestinal permeability, even among individuals without celiac disease. Normally, the gut lining serves as a robust and secure barrier, preventing the escape of food, waste, and microbes from the digestive tract.
However, gluten can stimulate the release of an inflammatory protein called zonulin. This loosens the junctions in the gut lining, creating openings and letting particles seep into the bloodstream where they are not supposed to be. This breach triggers an immune response, setting the groundwork for systemic inflammation.
Morphine-like high: Wheat also has a morphine-like effect on the brain, influencing food preferences, mood and even leading to addiction-like behaviours. Eliminating wheat can initially cause fatigue and mood changes. The digestion of wheat produces compounds similar to morphine, affecting the brain’s receptors and inducing a mild euphoria.
Understanding these effects highlights the significant impact of wheat on both the gut and the brain.
Intricate role in metabolic health: A larger wheat belly corresponds to a diminished response to insulin, indicating insulin resistance. This situation necessitates progressively higher insulin levels, fostering the development of diabetes. An expanding list of health issues linked to visceral fat includes dementia, rheumatoid arthritis and colon cancer. Waist circumference emerges as a robust predictor for these conditions and mortality, emphasising the critical role of visceral fat in overall health.
Joint breakdown: Wheat belly, often linked to joint pain, particularly in hips and knees, contributes to osteoarthritis in a large majority of people. Inflammation from wheat belly’s visceral fat, along with glycation from elevated blood sugar, damages joints. A wheat-free diet reduces inflammation and enhances nutrient absorption, offering relief from arthritis symptoms. Individuals with wheat belly have three times the risk of knee and hip replacements. Wheat-induced glycation, caused by elevated blood sugar, adds to joint damage, making cartilage brittle and contributing to arthritis.
THE FAR-REACHING EFFECTS OF CELIAC DISEASE
Celiac disease is a serious autoimmune disorder triggered by the ingestion of gluten, a protein found in wheat, barley and rye. When individuals with celiac disease consume gluten, their immune system responds by attacking the small intestine’s lining. Over time, this immune response damages the villi, small hair-like structures in the small intestine responsible for nutrient absorption. Symptoms can vary widely and may include abdominal pain, diarrhea, constipation, bloating, fatigue, weight loss, and nutritional deficiencies. Celiac disease can manifest differently in children and adults, with some individuals being asymptomatic.
The only effective treatment for celiac disease is a strict lifelong gluten-free diet. Gluten avoidance allows the small intestine to heal, and symptoms usually improve within weeks to months. If left untreated, celiac disease can lead to various complications, including malnutrition, osteoporosis, infertility, neurological issues, and an increased risk of certain cancers.
TRIMMING TUMMIES
Eliminating wheat can lead to rapid weight loss, breaking the glucose-insulin-fat-deposition cycle. The process is not just about cutting carbs; it involves a profound shift in appetite and addictive behaviour. Wheat elimination can result in an effortless, significant drop in weight, fostering a healthier relationship with food. The newfound freedom from wheat-driven cravings promotes satisfaction with less food, leading to physiologically appropriate weight loss and the disappearance of the infamous wheat belly.
Embracing a diverse range of wheat alternatives such as quinoa, amaranth, buckwheat, coconut flour, almond flour, and many more not only provides a variety of flavours and textures but also offers unique nutritional benefits. The journey to a wheat-free lifestyle is not a path of deprivation, rather, it opens the door to a world of delicious and nutritious possibilities.
Puja Karnani Agarwal is a functional medicine practitioner, certified human performance nutritionist, and a REPS-certified Level-4 trainer. She consults at Reverra Aesthetics (15C Hazra Road)Phone: 9830038646She is on Instagram@pujakarnani agarwalofficial and her website is pujakarnaniagarwal.com.