Swollen abdomen, very marked painful fatigue, diabetes, hypertension, skin problems, asthma, allergy problems. All of this can be caused by the consumption of bread. In this talk I am going to tell you what gluten is and how gluten can affect your body.
What's more, I'm going to tell you how you can avoid gluten. What other effects does bread have on your health? As far as diabetes is concerned, I'm going to tell you how amazingly bread doesn't make you gain weight.
I'm going to tell you how in 30 days you can lower your triglycerides. I am going to talk to you about hypertension, whether it is nutritious and especially I am going to tell you how you can replace or prepare a better type of bread. Let us begin.
Gluten danger. I put you here. Up to 1% of the world's population is celiac, that is, they have a genetic predisposition to respond with inflammation to gluten consumption.
However, one in 15 people may have some type of gluten sensitivity and not even know it. They have skin problems, psoriasis, spots. They may have thyroid problems, they may have intestinal problems, heart problems, immune problems and they don't know that bread is the problem.
But what is gluten? Gluten is a protein present in wheat, rye and barley. This protein.
Look here. I drew you an intestine. These are two intestinal cells.
Here the nutrients have to pass through some gates here. Any nutrient. And water or glucose, sodium, potassium and not much else have to pass through these unions.
Now look underneath your intestinal cells there is a very strong immune system. There is a tissue made up of white cells, leukocytes that will respond and see what is coming in from your intestine. Now, gluten in people sensitive to gluten, if you consume a lot, what they can do is increase these barriers that are here.
And now large molecules, for example, toxins from bacteria, viruses, fungi and much more, pass through these areas. I had told you that everything must pass through here, except small molecules. Now imagine that toxins from fungi, bacteria, and viruses now enter through there.
When they enter there, what do they do? They stimulate the immune system underneath and that is where intestinal permeability problems begin. You will have heard these problems lead people to relate intestinal problems with mood problems, with immune problems, with skin problems such as psoriasis rosacea, with intestinal problems themselves such as diarrhea, worsening of inflammatory disease and much more similar to This is celiac disease.
It's when your body responds abnormally to gluten. And you will say doctor, but corn also makes me sick. And you are saying that only wheat, rye, and barley contain gluten.
Well, corn contains a protein very similar to gluten that in some people acts similar to gluten in your intestine and that is why you can have a similar disease. And oats are often kept in the same bags as wheat, for example. Then it is mixed and when it is mixed the gluten affects it and that is when oats are going to hurt you.
Oats themselves are gluten-free. Therefore, if you are sensitive to gluten, if you are celiac, you have to consume oats that are certified that were not crossed with wheat, rye, or barley. Now you who are watching this talk, you will say, but doctor, how do I know if I have problems with gluten?
And who should stop consuming gluten? Well, to know if you have problems with gluten you have to pay attention that when you eat flour you bloat, you generate a lot of gas, you have diarrhea, spaced out and sometimes you are very constipated, you get spots on your skin. All these symptoms that I told you about are associated with gluten, so it is important that you suspect it and go to your doctor.
Who should give up gluten? Celiacs should not eat any amount and those sensitive to gluten should reduce it as much as possible or eliminate it completely. Remember that the damage that gluten does to your body is mediated by the dose, that is, The more gluten you consume, the more damage and intestinal permeability you will have.
There are people who are a little sensitive and consuming small moderate amounts on the weekend or accepting a pizza or something does not hurt them that much. And there are other people who are very sensitive and a little bit of gluten does them a lot of harm. Our advice pays attention to the symptoms.
Go to the gastroenterologist if you have any of these symptoms and have him do tests to see if you are sensitive to gluten, if he considers it or if you are celiac and in that case you can take action. Now diabetes for bread. I put you here.
Is it true that bread causes diabetes? Well, when you consume flour, white bread, you are consuming sugar. Why am I telling you this?
Well, look here I put the bread for you, it's nutritious. Here there are two types of grain. This is the whole wheat grain, as we pick it from the plant.
And this is the grain with which they make bread. White bread? Yes.
Notice that from this, this grain, everything was removed and only the starch was left. That starch, if you look at it under the microscope, is glucose molecules, one linked to the other, glucose, sugar. So what you are consuming when you consume starch is sugar.
It has been seen that in patients who consume white bread, that starch reaches the intestine, is absorbed quickly, sugar, is absorbed quickly, reaches the blood and this generates a sugar spike. And that sugar spike generates a spike of insulin that tries to get all that sugar into the blood. As bread quickly disappears from your stomach and intestine, you are going to eat a lot and that excessive amount is going to accumulate in visceral fat, that is, in your abdomen, and it will accumulate in triglycerides, in your liver and also in your abdomen.
This will increase your risk of diabetes. What's more, the world's leading experts have seen that those who consume white bread have a higher risk of diabetes or worse diabetes control. This is logical because they are consuming sugar and those who do not consume white bread or replace it with whole wheat bread.
This one here, whole wheat bread, is the one that is made from the whole grain. The whole grain of wheat or any grain, for example rice, contains the husk, which is called bran. That shell has fibers that, if you look at them under the microscope, are like a net that traps the sugar and makes it absorbed much more slowly.
In addition, consuming whole wheat bread with fiber makes it stay in your stomach longer, so you will be fuller and eat less. It even causes the fecal matter in your intestine to increase, improving intestinal transit. Therefore, consuming white bread can increase the risk of diabetes and if you replace it with whole wheat bread, you will have better sugar control.
As long as you don't overdo it. I'll tell you here. I gave you the bread, it doesn't make you fat.
But you just told me that it increases visceral fat. It is true, bread does not make you fat as long as it is whole grain and in a low dose. What is the dose of bread?
Unless you are on a very restrictive diet for some health reason, we do not recommend removing bread from your diet. What we do recommend is to consume a small portion or two at most per day, about 4 to 5 millimeters of whole wheat bread. Remember that you can consume whole grains as long as you do not have stones in the gallbladder or an inflamed gallbladder, that you do not have very severe gastritis, that you do not have an ulcer.
In those cases you may be able to consume, but you should consult your doctor. If you consume whole wheat bread, several things will happen. The first, when you consume it, that whole wheat bread is much more difficult for your stomach to break, and since it is more difficult for your stomach to break it, your stomach empties more slowly.
By emptying slower you will stay full longer and when you are full longer , you will end up eating less. As long as you eat this dose that I told you and eat a healthy diet for the rest and exercise. Bread is not necessarily going to make you fat, it makes you fat when you eat five or six pieces, when you accompany your dinner, your lunch without any sense with bread, bread, preferably for breakfast or snack.
Here I gave you hypertension and heart disease. It is true that bread can worsen hypertension if up to ten to 25% of the salt we should consume throughout the day comes from people who eat bread. You know why?
Because when they make it in the bakery they add a lot. There is practical advice here: make your own bread and there you will say Doctor, but I don't have time. Making bread takes 20 minutes, 25 minutes is really fast.
You will be able to control the ingredients you are putting in it, you will be able to add seeds, you will be able to do it much better and you will be able to bring health to your table. As we say in our book The Superpower of Food. You can bring health to each of your dishes if you control what is in them.
We now know that eight out of ten people in the world consume more salt than they should. You know why? Because it's everywhere.
A small slice of bread of about four or five millimeters can have up to 20% of the salt you consume all day. So, be careful, because those who consume high amounts of salt are more hypertensive, their predisposition to being hypertensive increases if they are not. Those who take medications need more doses to control the pressure and even salt damages the rest of your body, your blood vessels, and makes your kidneys and heart work worse.
Here I gave you 30 days to lower your triglycerides. I give you a challenge. You have high triglycerides, do four things and meditate in 30 to 45 or at most 60 days.
And I assure you that you will have gone down first. Eliminate refined flours, for this look behind the packaging of what you are buying and make sure that it does not say refined wheat flour, flour of whatever is refined, that it says 100% whole wheat. Not whole bran.
So eliminating flour eliminates sugar or reduce it as much as possible. We never say that you should completely stop what we say is that normally in your week, in your day to day life you do not consume and eventually when you go to an event and you want to do it, indulge yourself, eliminate alcohol or reduce it as much as possible and exercise because this works. It works because triglycerides are an energy reserve that the body has.
You consume a lot of calories, like bread, sugar, alcohol, and those calories are left over. So what does your body do? He reserves it for later, because he doesn't know if he will have foods later where in your liver as triglycerides and in your abdomen as triglycerides.
If you reduce the consumption of these three products, you will reduce the production of triglycerides. And I told you something key: triglycerides are an energy reserve that is used when you exercise, so if you go to the gym, if you go jogging, if you go for a walk but consciously force yourself several kilometers, you will see how those triglycerides burn because You are consuming that energy and because you are not contributing to your body. Eliminating this and this looks very fast, without medications in 30 to 60 days.
Now I put you here, bread is nutritious and we're going to talk. What about crackers and toast? Bread, sadly, is not nutritious.
Refined bread, the one with everything taken out of it, contains nothing, it contains sugar. Whole wheat bread, on the other hand, contains a little vitamins, a little minerals, but it contains wonderful fiber. So, if you want to consume one type of bread, consume whole wheat bread.
Doctor. And what about the toast I use in the morning? Well, the toast.
It is as if we were doing external digestion. It has very similar nutrients to refined bread or whole wheat bread. So you can always consume them in small doses and it is better if you make them yourself.
And here I told you how to replace the bread. I give you three tips to replace bread. The first, start slowly the changes you are going to make in your life to improve your health.
They cannot be sudden and they cannot be radical either. From today on I don't eat bread anymore. I don't look at the bread.
No, no, nothing. No, that doesn't work. Because?
Because then you go to a party, a birthday, you go out with friends and you find yourself there and you feel bad and you feel uncomfortable. No, the changes are little by little. For example, removing bread, eliminating bread from unnecessary meals.
Bread doesn't give you anything at lunch, it doesn't give you anything at dinner. Use it rather at breakfast or as a snack, in one or two slices at most, I would say one, even about 4 to 5 millimeters and accompany it with other healthy foods such as egg guacamole. You can use a small chicken breast, you can use low sodium cheese.
Cheese is not the food I like the most. It has a lot of protein, but it has a lot of sodium. You can use Greek yogurt, you can use nuts in small quantities, but what I want to say is bread for breakfast, not at lunch, not at dinner.
Eat a lot of fruits, eat a lot of vegetables. So in the morning you feel satiated and you stay away from flour. Did I include oatmeal in your mornings, for example, a spectacular cereal that you have to include slowly, because what happens?
People start eating oats very quickly. We explain this to you in our book The Superpower of Food. Oatmeal is an excellent food, but people start eating it suddenly, they bloat, they have gas, you have to consume it little by little and incorporate it until the bacteria that live in your intestine get used to it and you can get all the benefits, no.
suddenly because it will make you feel bad. So, I advise you to start small. Replaces bread for lunch and dinner.
Use it only at breakfast if you have breakfast accompanied by other foods that have protein. As I already mentioned and in small doses, mainly the bread prepared by you. And I consumed many fruits of many colors, many vegetables, of many colors to have vitamins and minerals.
Now you know everything about bread, everything about gluten and its diseases. You can make the decision about what is going to happen in your body. I hope you found this talk useful and informative.
I send you a big hug from our part of the world. Bye Bye.
