Wheat Belly: Quick & Dirty 2

In view of the many new readers on the Wheat Belly Blog, many of whom have not yet had an opportunity to read the book but are eager to get started, here is the updated Wheat Belly Quick & Dirty summary. It summarizes the essential dietary strategies of the Wheat Belly approach to 1) avoid all products made from high-yield, semi-dwarf wheat that wreak health destruction, and 2) create a diet that is otherwise healthy and appropriate for all members of the family.

This is the same diet I advise patients in my office to follow that achieves spectacular reductions in weight, provides relief from joint pain and acid reflux, reduces triglycerides, shoots HDL upward, reduces small LDL particles (the #1 cause of heart disease in the U.S!), and unravels diabetic/pre-diabetic tendencies. The diet starts with the biggest step of all: elimination of wheat. But a healthy diet cannot end there, else you and I could eat no wheat but fill our calories with soft drinks and jelly beans. So the next step is to limit carbohydrates if your goal is to lose more weight and correct metabolic distortions like high blood sugar and small LDL particles. Then, we choose our foods wisely to avoid the common boobytraps set for us by Big Food and Agribusiness, not to mention the friendly dietitian at the hospital! Diet in the 21st century is no longer just about carbs, proteins, and fats–it is also about being savvy about the changes introduced into our foods by food producers.

Eliminate:
All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), corn and cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies.

Avoid processed foods containing wheat, such as soy sauce, Twizzlers, Campbells Tomato Soup, salad dressings, taco seasoning–examine ALL labels and avoid any food with mention of wheat. (It’s not a bad idea to avoid foods with labels! Cucumbers and spinach, for instance, generally don’t come with labels.)

Enjoy unlimited:
Vegetables-except potatoes; fresh or frozen, never canned
Raw nuts and seeds-raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews, macadamians; dry-roasted peanuts (not roasted in oil); pumpkin, sunflower, sesame, and chia seeds
Healthy oils (preferably unheated, whenever possible)-olive, flaxseed, coconut, avocado, walnut
Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.)
Ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives

Limited:
Fruit-No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes and only in the smallest of quantities (since they are like candy in sugar content)
Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams; rice (white and brown); organic soy
Dark chocolates-70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square) per day
Sugar-free foods–preferably stevia-containing, rather than aspartame; other safe sweeteners include erythritol and xylitol
Polyunsaturated oils–safflower, sunflower, mixed vegetable

Never:
”Gluten-free” foods made with rice flour, cornstarch, tapioca starch, or potato starch
Fried foods
Fast foods
Hydrogenated “trans” fats
Cured meats–hot dogs, sausages, bacon, bologna, pepperoni “fixed” with sodium nitrite
High-fructose corn syrup containing foods; honey; agave syrup; sucrose
Processed rice, rice flour or potato products-rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips
Fat-free or low-fat salad dressings

Quick tips:
For healthy breakfast choices, consider ground flaxseed as a hot cereal (e.g., with coconut milk, organic milk, or unsweetened almond milk; blueberries, strawberries, etc.). Also consider eggs; raw nuts; cheese; consider having “dinner for breakfast,” meaning transferring salads, cheese, chicken, and other “dinner” foods to breakfast.
Add 1 tsp or more of taste-compatible healthy oil to every meal. For example, mix in 1 tbsp coconut oil to ground flaxseed hot cereal. Or add 2 tbsp olive oil to eggs after scrambling. Adding oils will blunt appetite.
If you suspect you have a wheat “addiction” and are struggling to break it, use the first week to add healthy oils to every meal and reduce the amount of wheat by half. In the second week, aim for elimination of wheat while maintaining the oils.
Reach for raw nuts first as a convenient snack.
Use the recipes in the Wheat Belly Blog and book whenever cravings hit: cookies, muffins, brownies, coffee cake, cheesecake from the recipes can quell appetite with no downside.

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Comments & Feedback...

  1. Karlito

    What about popcorn with lots of butter / oil? ;)

    I’ve been on the diet (no wheat) for 1 1/2 weeks and it’s been great. I’ve been doing plain yogurt + nuts, flax seed, dried fruit for breakfast and I’m more full than I was with cereal. (Not starving at 12:00). I told my wife if I dropped 10 pounds I’d buy your book, and I’m already 75% there!

    • Dr. Davis

      Agave is the worst sweetener you could possible use. It is 90% fructose, a sugar that is metabolized in a completely unique weight that leads to diabetes, heart disease, cataracts, arthritis, and dementia.

      I advocate minimizing all fructose sources. Agave is the top of the list.

    • Brian

      Agave is low glycemic index and load. The problem with agave is it has a good amount of fructose, and fructose can hurt fat metabolism. However, in the quantities most people would eat it (such as putting a half cup of agave in a batch of 25 almond flour cookies that might get eaten over a week’s time), it is nothing to worry about. It is certainly a better alternative than table sugar. Also, most of the studies have been done on mice/rats, and even monkeys, and have used very very high concentrations of fructose. It reminds me of the aspartame scare a decade or so ago, where everyone thought you’d get cancer from drinking a Diet Coke once a week because some mice got cancer taking huge quantities of the stuff.

      Here is a good, long, and very technical review paper on the topic:
      http://ajcn.nutrition.org/content/58/5/754S.full.pdf

      • Boundless

        > Agave is low glycemic index and load.

        Raw agave, perhaps.
        Agave nectar is another matter entirely.

        > The problem with agave is it has a good amount of fructose, and fructose can hurt fat metabolism.

        Yup. If you’re in nutritional ketosis, it will knock you out into glycemic. Weight loss stalls until it clears. Plus there are LDL consequences, and perhaps other problems while the the liver is distracted with fructose.

        > It is certainly a better alternative than table sugar.

        Better, how?

        > Here is a good, long, and very technical review paper on the topic:

        Which says “… resulting in increased secretion of very-low-density-lipoprotein (VLDL).”, which is exactly what Dr. Davis pointed out in:
        http://www.wheatbellyblog.com/2011/11/goodbye-fructose/

        • Brian

          I have most of the info. about agave memorized, but here is a link to show you how it is better than table sugar and how it is in fact low glycemic index. IMO, nothing to worry about in the quantities most people would consume it in. If we are to freak out about a table spoon of agave a day as part of an almond flour cookie, then we better stop eating apples all together, too, because those are higher glycemic than agave nectar.

          Occasionally replacing wheat foods with wheat-like alternatives made with other “flours” (amond, coconut) is a way to keep people wheat-free so they don’t feel deprived. Most people fail at “diets” because they feel deprived and can’t have the things they desire and/or are used to. And agave nectar is a good sweetner to add to things like muffins, cookies, various breads, etc. and it can help keep people wheat-free, which is the most important thing. Yes, we should all eat Paleo ideally, but that is just too unrealistic for most and by far the biggest bang for the buck, so to speak, is to eliminate wheat.

          http://www.livestrong.com/article/293527-what-is-the-glycemic-index-of-agave-nectar/

  2. Brian

    It has been a while since I’ve read the book, but this list seems a lot more restrictive than what I remember in the book. I’ve just limited wheat products and limited corn and oats, but still eat them. Never did eat much rice and still don’t, maybe a few servings a year. I’ve cut out wheat and regular soda (will have a Coke every few weeks). I still eat dairy and fruits as much as I want, and the same with sausage (especially at breakfast) and canned veggies (usually fresh, but it is easier after a long day sometimes to just pop a can of green beans in the microwave). We even still eat potato chips and corn-based “junk food” on occasion. We eat potatoes two or three times a week. Both my wife and I have lost 30 lbs since June and while we had some extra pounds, neither of us were really fat. I guess the point is: eliminating wheat is the biggest thing, and other foods (even carbs and starches) in moderation, will still allow for huge changes to weight and health.

    • Linda

      If you lost 30 lb eating like that….well if you even had 30 lb to lose….you were FAT. You are just deluding yourself. Both you and your wife really were fat. Just the truth.

      • Brian

        Merry Christmas to you, too! My 500# squat says I wasn’t fat. And all markers were what is considered normal. Now get a life.

      • Jay G

        Hi Linda
        Although Body Mass Index (BMI) is probably not the holy grail of measurements, for my height, there is a more than 30 pound range in the normal weight category. That is to say, someone at high end normal could lose 30 pounds and still be in the normal weight category.

        • Brian

          That’s pretty much it, Jay. I did have a few pounds to lose, but wasn’t one of those people who you look at on the steet you look at and shake your head.

    • Linda

      I read my comment and it sounds much meaner and harsher than i intended. What I am trying to say….nicely….is that 30 lb overweight is not just “extra” pounds. It is dangerous fat.

      • Jay G

        Further to my comment above, how do you know that a person was overweight before, if all they’ve said is that they’ve lost 30 pounds?

  3. Tanya

    Does butter get limited under the Dairy category or is that a healthy unlimited fat? Or what would be the maximum amount for consumption for one day?

  4. Thanks for the tips & rundown of what Wheat Belly is about. It sounds fairly similar to my ketogenic diet, although my diet doesn’t necessarily prohibit wheat, but it does restrict carbs, which just causes me not to eat anything with wheat, just carbs from veggies & nuts. I’m pretty sure I was addicted to the wheat & now I’m consciously making the decision to avoid it & not put that into my body. My first week in I dropped 9 lbs!! I know this has to be primarily water weight, but it still feels good & is encouraging. I pretty much don’t have any carb cravings, no afternoon “slumps”, & no horrid irritability when I’d get hungry every 2 hours. Now I can go from breakfast to lunch (most often) w/out having to snack. Can’t wait to read your book & tell more people about you.

    • Dr. Davis

      Excellent, Karey!

      You can begin to appreciate that the biggest reason why low-carb diets work is because they eliminate the appetite-stimulant of wheat, gliadin.

      Unfortunately, most low-carb diets, not fully recognizing the gliadin effect of wheat, advise reintroducing the “healthy whole grains” that invite regain of weight.

      Lose the wheat, lose the weight. Yup: That simple!

  5. Joan

    Dr. Davis, I see that you recommend dry roasted nuts. I thought wheat was somehow part of the dry roasting process. Am I mistaken? I found some good wheat free flax seed cookies and crackers at Whole Foods last fall. Raw cashews are my favorite snack.
    Joan in Alaska

  6. You say you haven’t seen a change in your weight. Not to ask a stupid question, but: are you already at a healthy weight? If so, then I wouldn’t expect to see much change.

    One issue that Dr. Davis’ diet doesn’t explicitly address is inflammation. It’s certainly a huge step in the right direction, and by eliminating most processed foods, you *will* be cutting down on your omega-6 intake, and thus reducing inflammation. However, he allows unlimited amounts of mayonnaise and oil-based salad dressings, which are typically extremely high in omega-6 fat, because the oil used is usually an industrial seed oil like soybean, canola, corn, sunflower, etc. Even walnut oil (and to a lesser extent, flaxseed oil), which he also recommends, is high in omega-6 fat. I would stick with coconut oil and butter as much as possible, then olive oil, and avoid the rest.

    The other side of healing inflammation is boosting your omega-3 intake. The only sources of significant amounts of the long-chain omega-3 fats that your body needs are certain kinds of seafood, in particular salmon and sardines. The omega-3 in flaxseed oil is the short-chain variety, which does not have the anti-inflammatory health benefits that long-chain omega-3 has.

    If you cut down your omeag-6 intake and boost your omega-3 you’ll greatly reduce inflammation, which typically will improve health, since inflammation is a big factor in most diseases.

    • Birgit

      I was going to ask about the omega 6 oils too, in particular soybean oil, which is in most mayonnaise I would really want to avoid, and I was thinking canola is not much better.
      I know you can make mayo from coconut oil or olive oil.

      Birgit

  7. bharwani

    I am wheat free for more than 6 months. Dairy free for more than 4 months. No change in weight or any improvement in health. It seems wheat free is beneficial to only some people.

    • Ev Barney

      Nothing is for everyone. You may have other issues going on that overwhelm any benefit that dumping wheat and dairy could provide. Could you find a sympathetic doctor? maybe an endocrinologist?

    • Dr. Davis

      No. It is beneficial to EVERYONE.

      But there can be other circumstances that impede your success, providing the appearance that wheat elimination was ineffective.

      Please read the many posts on this blog for more insights. You could, for instance, have impaired conversion of T4 to T3 thyroid hormones–very common reasons that prevent even this very powerful strategy of wheat elimination to not be allowed to work.

      And note that you are just basing your observations on weight and perceived symptoms, not metabolic markers.

  8. kevin

    Why ‘no’ fried foods?

    Clearly no frying in Canola or similar, but what’s the problem with frying in duck fat, butter or lard?

    • Dr. Davis

      The high temperature of frying, e.g., 400-450 degrees F, provokes reactions that are undesirable (advanced glycation/lipoxidation end-product formation). This leads to effects like hypertension, insulin resistance, oxidation of LDL particles, etc.

      • Birgit

        This was surprising to me, too. Does it apply just to deep-frying or also to stir-frying veggies in coconut oil?
        Birgit

  9. RokShox

    As for nitirites in cured meats: Leafy green vegetables like lettuce and root crops such as radish contain tons of nitrates (which are rapidly coverted to nitrites in the body). Even saliva is high in nitrites. Don’t swallow!
    I think the hysteria over cured mets is unfounded.

    • Boundless

      Cured meats are also commonly loaded with added sugar.
      The nitrite problem may not be so much the nitrites per se, but the nitrosamines they get converted to if you cook that meat (e.g. bacon).

      • Firebird

        Look at the carb count. A slice of bacon has 1gm of carbohydrates. I don’t consider that to be “loaded”.

        Taubes recommends bacon.

      • RokShox

        Oh, you may have a point there about cooking turning nitrates into nitrosamines. Had not considered that.

  10. RokShox

    Also, don’t think that buying “uncured” bacon relieves you from nitrates. Uncured bacon is simple cured in celery juice, which is itself rich in nitrates. But because it’s “natural” they can label it as “uncured”.

    • Noel

      Actually, the “uncured” label is used to signify that the product has not been cured using government approved methods, which means that some bacteria may exist within the product.

  11. Suzanne

    You might consider limiting other carbs and also proteins, especially if you are female and on the wrong side of menopause. Lots of butter and coconutoil are good for you though. Start the day by mixing butter and coconutoil with your coffee with a mixer. Twice the amount of butter to the coconutoil. Also start carefully with the coconutoil as it might upset your stomach until you are used to it. Having this for breakfast instead of having for instance eggs, means you can use more protein for your main meals.

    • Jeanne

      You are making “bulletproof coffee!”. I make hot black tea every morning and add a spoonful of unrefined coconut oil to it. BUT- I had to work up from less than a teaspoon in a large mug, slowly to almost a table spoon.

      You have to realize how darn strange that sounds to 98% of the world that is not familiar with Primal/Paleo eating. It took me forever to even try it! But it is very good. I laughed at myself for taking so long to try it.

      I eat bacon with no nitrites and 3 pastured eggs cooked in pastured butter ( kerrygold or organic Valley) EVERY MORNING. And I am not hungry for at least 5 hours. I have lost 6 pounds in the past week getting back on track after a lapse.

      I also limit my Omega-6 , eat no soy, canola, grapeseed oils. Only butter ,or the ghee I make from it to, eliminate lactose and casein; rendered and filtered bacon fat, I pour into a jar I keep in the refrigerator after baking bacon in the oven at 325.
      Dr. Davis, do you object to uncured no preservative bacon? If so why? Not being contrary, just very interested in your thought on it.

      No sugar, grains and because of photic acid and phytates in legumes I avoid those too except occasionally. All to reduce inflammation in my body. Am facing major osteoarthritis in my knees. Also autoimmune disease.

      Totally agree with the good doctor on the fruit, but if I had a problem with blood sugars, while eating 1-2 fruits a day it would be the first thing to go and increase my veggies.

      Just weighing in- and to all your new readers from a long timer ( even prior to Wheatbelly, on the Heart Scan Blog and TYP).
      This is the real deal, this saves lives, reverses disease processes, and prevents new ones. Don’t let conventional wisdom, dictated by big agriculture and the government -which are TOTALLY in each others pockets, ruin your health.

        • Linda

          I’m doing the Bulletproof beverage as well. For me it’s coffee, with a tablespoon each of real unsalted butter and coconut oil, then I use my immersion blender in the mixture for about 30 seconds to give it a nice foamy top.
          I am perfectly satisfied for several hours after consuming my morning coffee.
          I haven’t even mentioned my Bulletproof Coffee to anyone else in the family. They already think I nuts not eating wheat or sugar or factory processed oils.

      • Dr. Davis

        Hi, Jeanne–

        Enjoy your uncured, unprocessed bacon!

        Boy, you ARE a long-timer! You can appreciate how far the nutritional insights have come over the years.

      • lane

        whats wrong with grapeseed oil? i use olive oil and grape seed oil for cooking and baking- is this something i should eliminate?

        • Dr. Davis

          Not eliminate, Lane, but minimize.

          While grape seed oil is cooking-friendly, given its high smoke point, it is rich in the omega-6 fatty acid, linoleic acid, that tends to be overrepresented in the modern diet.

        • Annette

          grapeseed oil has been refined and all the good stuff is gone. I stopped using it after reading an article about it. EVOO and coconut oil for me.

    • Dr. Davis

      Much, much too high in carbs, Trisha, with something like 108 grams per cup, enough to send your blood sugars sky-high for a long time.

      Quinoa is a garbage food, fit for no human being. It is not as destructive as wheat, just no better than jelly beans.

    • James

      I would no call it garbage if you only have that to eat (some people must be in this situation, to be frank) but yeah, its glycemic index is quite on par with the index of sucrose … to my mind a quite shocking news since I used to indulge in big plates of quinoa with loads of soy sauce and, to save the meal a little from complete disaster, steam cooked cauliflower / broccoli / aspergers…

  12. JEY

    Thank you for updating The Diet, Q & D. Although I started a Wheat-free and Sugar-free diet before your book was published, eliminating wheat and eating according to this summary is what worked for my weight loss. I carry a copy of it, with websites for the blog and book, with me all the time. Whenever someone asks how I lost 60 pounds, I hand it to them and tell them to buy the book. You are very generous to publish the summary here, and most people do want to know more and buy the book. This one page has started many aquaintances of mine on the road to good health….we are grateful for all you do. Thank you, Dr Davis.

  13. Bill

    I had the same experience of several posters. Followed the dietary restrictions of the Wheat Belly book ad experience no weight loss. And I could stand to lose a good 20-pounds. I also suffer from IBS and saw no improvement there either. I still have to take medication related to the ailment.

    • Dr. Davis

      First step, Bill: Have your thyroid values–free T3, free T4, and TSH–assessed and feel free to post your values here.

      Wheat elimination will accomplish extraordinary things, but it will NOT cure everything. You can still have conditions that impede your weight loss success, for instance.

    • Dr. Davis

      A useful rule of thumb to avoid/minimize the adverse consequences of carbs, such as those in potatoes: Try to restrict to 15 grams “net” carbs (total carbs minus fiber) per meal or less.

    • Dr. Davis

      I don’t know anybody who benefits from counting calories, Denise.

      Well, this is a blog about wheat and, to a lesser degree, overall nutrition. So I try to keep it focused on those issues. So, yes, of course you should be physically active, including exercise. My bias: Engage in activities you enjoy and are fun, not necessarily a routine such as walking or running on a treadmill.

  14. Sandy

    This seems to contradict a few things from the book, which is correct? For example, the book states that chia seeds are “not as undesirable as wheat, but do take a metabolic toll”, and recommends that they be used only in moderate quantities after grain withdrawal is over. The above list puts chia seeds on the unlimited list. Which is correct?

    • Dr. Davis

      I am skeptical that the phytates of nuts and seeds are a practical concern. The data, to my knowledge, on this issue are skimpy. Likewise, the potential overexposure to the linoleic acid of nuts.

      The alpha-linolenic acid is a great thing for diet. Not as powerful as the omega-3 fatty acids, EPA and DHA, but nonetheless quite beneficial.

  15. Brenda

    Hi Dr Davis,
    I am new to the Wheat Belly and very enthusiastic about cleaning on my house and my body of all wheat products. I am looking forward to the Wheat Belly cookbook but I understand that you have another cookbook. My sister, who used to work for you is looking for her copy and cannot remember what is in it. Is it the same principle as Wheat Belly? If so where can I get a copy if she cannot find hers? By they way she says great things about you and what a privilege it was working for you. Thanks

    • Dr. Davis

      Well, Brenda, I hope you clean your house with different cleaners than the ones for your body!

      Anyway, there is only one Wheat Belly Cookbook, though the publisher, Rodale, has also released it in a Lose the Wheat, Lose the Weight edition, though otherwise identical. (I wonder if your sister had access to a small cookbook that we had printed just for our internal office purposes. But this was not sold to the general public.)

      Please thank your sister!

      • Brenda

        Yes and no regarding cleaning out my house. I meant cleaning out food cabinets of all wheat, sugar, starch etc. food….so it will inevitably be the same cleaning. Started yesterday. WOW are my cabinets & refrigerator empty. Guess I will need to go shopping this weekend.

        Thanks

  16. Nancy

    Can you explain why you can have unlimited amounts of cheese but only one serving of other dairy (milk, yogurt, etc) a day? Thanks for all you do!

    • Tanya

      I think I read somewhere else that milk provokes high insulin due to the lactose, but that the lactose in cheese has been changed so your insulin response isn’t nearly as bad?

      Someone can correct me if I’m wrong?

    • Dr. Davis

      It’s an effort to limit the insulinotrophic effect of the whey fraction of protein, least of an issue with cheese.

      Recall that insulin leads to fat deposition and/or stopping fat mobilization/loss. So triggering insulin over and above its already high level in most people is not a good thing. Some people even have to eliminate all dairy in order to lose weight due to this effect.

        • Grace

          I have been eating full fat Greek yogurt – it’s yogurt with most of the whey strained out of it. It has a lot more protein in it as well. I’m thinking this is probably a better option than regular yogurt?

  17. Mark

    I read the book and I am a week into the diet. Few questions:
    1) are whey protein shakes ok? dont think there is any wheat in them.
    2) are gluten free muffins from starch breaking the diet completely? I still have snack urges at different times (i.e. at night or when my kids have some dessert).
    3) is a little fruit recommended or not? wasnt clear to me if I should be having a little fruit.
    4) is sushi something I can have or is the rice against the rules?
    thanks

    • Dr. Davis

      1) They’re okay, not great. Whey triggers the pancreas to triple its output of insulin, an effect that causes hyperinsulinemia and potentially insulin resistance that can lead to stalled weight loss, weight gain, or diabetes. So just be careful. I now of few reasons to use it with any regularity.

      2) Yes: They are awful! Throw away or feed it to the rats in the basement so they get sick and don’t come back!

      3) Yes, a little fruit. Most people tolerate 15 grams “net” carbs (total carbs minus fiber) per meal.

      4) It’s a bit tough to overdo rice in sushi. I will be addressing this frequent question as part of a series of discussions in coming blog posts.

      • Melissa

        Dr. Davis,
        What about egg white protein shakes? I had gastric bypass surgery and I have to have a lot of protein, which is easiest for me to get in the form of shakes, it seems.

        • Dr. Davis

          They are okay, Melissa. However, I have a bias towards eating real food.

          More often than not, we discover that there is a hidden wisdom in consuming natural whole foods, such as whole eggs.

          • Melissa

            I agree with you, Dr. Davis. I don’t have the stomach capacity anymore to get enough food in. Sad but true. At least now I’ll feel better because of the food choices I’m making. Thank you.

      • Jennifer

        I’m confused on your response to the whey protein powder question. Isn’t that one of the ingredients in your book for the Berry Shake?

  18. Mary Anne

    Thank you so much for posting this “quick and dirty” list. I took the book out of the library in January, read it in one day, and started immediately. Over the months, I really needed to refer back to it, especially since I haven’t lost more than a few (less than 10) pounds, but there’s always a waiting list to get it from the library. I finally bought the Kindle edition in September, but was really looking for a concise list like this. This I can carry in my purse, and I also now see what I’ve been doing wrong. I have noted total relief from my reflux and have been preaching no wheat to anyone who will listen. I didn’t recall the part about canned vegatables, so that surprised me.

    • Dr. Davis

      Yes, it’s a bisphenol A (BPA) issue. Sadly, the canning industry has been reluctant/resistant/slow to respond to this concern, despite the developing data that are relating it to multiple adverse effects.

        • Rebecca

          Hey Birgit,
          I am not sure myself about glass tomato sauces but I do know they contain unwanted sugars and starches used to thicken. I have for the last two years since my daughter was born avoided feeding her any canned or jar food including baby food ( which is ridiculiously unhealthy and a bad idea for first steps to eating in my opinion). I have made home made sauce for spegetti and just last night adapted my sauce for the wb diet. I do it in a crock pot and it cooks for two days on high , then low heat, if you like to try your own I use,
          3 cups of filtered water( can be unfiltered)
          4 large tomatoes
          1 half of a large green pepper
          1 avocado, 1 package of mushrooms sliced
          3 tablespoons of almond ground to thicken
          Spices: dill , fresh or powered garlic, green onions( sometimes), pinch of salt and pepper, sometimes lemon if want to really bring out fresh taste

          With spices I mix and match have even made on with chipotle chili pepper for hubby who loves stuff hot.

  19. OK. Here I am back again only a few days later with more news. My husband Tom had a colonoscopy and endoscopy this morning 4 weeks before we leave to travel the world for the next 5 or more years. This was the fifth time he had these tests (he’s turning 60 in a few weeks and just retired from 42 years on the railroad), getting progressively worse each time over the past several years; Barrett’s Esophagus, many polyps, irritable bowel disease and on and on.

    Today, 16 months after reading Dr. Davis’s book and committing to a low carb, wheat free, starch free, grain free and sugar free lifestyle, his tests were perfect! All signs of disease are gone! Gone!!! His gastroenterologist was amazed at how healthy everything looks! And, Tom has lost 50 pounds in 14 months without any sense of dieting, deprivation or hunger. Just healthy real food.

    I’m saying it again! Thanks, Dr. Davis! Now, we can go travel the world with peace of mind and a genuine aversion to all the bread, pasta, pastries, corn, chemical laden foods that got us both sick in the first place.

    I just wrote about Dr. Davis in our blog today at http://www.WorldWideWaftage.com telling how two senior citizens once sick and disabled are now able to fulfill a dream of traveling the world for as long as we want, fit, healthy, slim and happy. Grateful, very grateful.

    • Jeanne

      Wow! That is truly stunning! CONGRADULATIONS ! By the way…seriously jealous of your upcoming travels… ;-)

    • Dr. Davis

      Truly wonderful, Jess! I find that esophageal disease, in particular, highly responsive to wheat elimination. It is the exceptional person who does NOT respond to wheat elimination.

      I’d like to post your comment as a blog post. Thanks for posting! Bon voyage!

  20. BeBe

    I’m now reading the book and would love to get started. What do you do if you’re on fast-acting insulin? I recently had a scary hypoglycemic episode and was told I didn’t eat enough carbs during the day, which contributed to my extremely low sugars. How do I manage this with my insulin? My doctor won’t reduce my medication or take me off until there is improvement. Thanks.

    • Dr. Davis

      Such are the blundering ways of endocrinologists and primary care docs. If you have low blood sugar, their solution: Make your diabetes worse by consuming more carbs to “support” your use of medication. Can their advice be any more cockamamie?

      I tell my diabetic patients to slash their dose of both rapid-acting and slow-acting/overnight insulin to allow higher blood sugars, e.g., 150 mg/dl, but NEVER allow hypoglycemia to develop. High blood sugars only carry long-term implications, low blood sugars carry acute and dangerous implications. So I’ve done this many times: Eliminate wheat, slash carbs, but slash insulin dose. Typical example: Reduce bedtime Lantus from 30 to 15 units, reduce pre-meal from 10 units regular to 5 units.

      Note that reducing insulin is GOOD because you are becoming less diabetic! Unfortunately, the current level of sophistication among the majority of docs who treat diabetes is something close to kindergarten level.

      In my new cookbook (yes, I know: it’s “just” a cookbook!) has a section on just this issue.

  21. Noel

    I was surprised to see Non-Wheat Grains in the unlimited category, as I thought all grains were a no-no.

  22. ryan

    Most of the list makes sense, but I don’t understand why sausage and cured meats is a never? The sausage and brats that I eat is just a blend of pork meat, fat and spices…

    • Dr. Davis

      This is the uncertainty introduced by largely epidemiologic (and thereby uncertain) observations that cured, processed meats have been associated with colon cancer, pancreatic cancer, and heart disease. Just what component of cured meats–sodium nitrite, exogenous glycation/lipoxidation products, etc.–are the potential cause is unclear.

      Until we have clarification on this question, I believe we are best without the curing process.

  23. Cathy

    I went wheat free sept 15 – lost 3 lbs in 3 days. Stayed the same till now I’m down another 3 lbs. I’ve lost 30 lbs very very slowly on low carb over 18 months. My husbands loss is even slower and he was diagnosed as borderline hypothyroid so we are taking kelp ( as per dr Davis recommendations on this site) So on reading dr Davis’s comments on how common thyroid problems are I looked up the symtoms of hypothyroid. I was shocked to see low heart rate ( mine is sometimes in the 50’s at the drugstore) and adhesive capsulitis ( I had it in both shoulders – so did my brother – and my mother), I have been anemic ( so is my brother)……….. It goes on and on. My temperature was 96 this am – slightly more yesterday. So I need to see someone. Do you really recommend a naturopath rather than a family doctor or endocrinologist dr Davis? That goes against my better judgement, but the I wouldn’t have suspected i have this condition if it weren’t for your advice. Any tips on hw to choose a good naturopath?

    • Dr. Davis

      Choosing a doctor remains a process that is still stone age, I fear, Cathy.

      First step: Never see an endocrinologist. They are worthless with only rare exceptions.

      Second: If you have an open-minded primary care person, they might be willing to work with you. I’d say 1 in 10 fits this bill.

      Third: Find a functional medicine practitioner or naturopath. But, except for word of mouth, I don’t know of any way to screen someone for quality. There are online services like Angie’s List that try to do this, but I believe that the ratings are still underdeveloped.

        • Cathy

          I looked up a local naturopath off that list. The ony prerequisite to get on that list was to attend a four or five day couse. The naturopath had 4 dieticians on staff – nobody else. i eat meat, fish, chicken, vegetables, berries, nuts, and cheese with haf a small apple. What the heck is a dietician going to do for me? Probably tell me to eat whole grains lol. If endocrinologists are useless, dieticians are even more so in my opinion. I think I will get my thyroid tested thru our regular physician paid by canadian govt for free. Or maybe even just hope that the kelp works.

          • JEY

            There are two other lists of physicians which may help point you in the right direction, at least none of them would advise eating wheat. Jimmy Moore’s ‘Find a low carb doctor’ and Robb Wolf’s ‘Paleo Physician Network”. Neither list is extensive, but may be a start.

  24. bobbycheetah

    Any advice regarding rice noodles? There is a dish at a local Chinese restaurant that serves it, with shrimp/pork/chicen/beef, along with usual Chinese styled veggies (I don’t use soy sauce). Also, what about whole kernel corn? I tend to stay away b/c it is a starchy (sugary) “grain”. Thank you! I’ve lost approx 55 pounds since Sept 2011!

    • Dr. Davis

      Very nice, Bobby!

      While Chinese food is awfully tasty, it is filled with sugar and sugar-equivalents. Ask any type 1 diabetic and he/she will tell you that they need at least 24 hours to recover from the extravagant blood sugar disaster that comes from eating Americanized Chinese food.

      And I’m with you on the corn: Second as a problem after wheat.

  25. Birgit

    Just wanted to make one more comment. I listened to a talk by cardiac surgeon Dr. Donald Miller from the University of Washington that he gave in August of 2011. I thought his talk was a great summary of the history of the lipid hypothesis and low-carb/high-fat alternate hypothesis. I was wondering if you know him and what you thought. Here is the link:
    http://www.youtube.com/watch?v=vRe9z32NZHY

    Birgit

  26. Vicki

    Wondering about the Bulletproof Coffee. I bought Coconut oil that says it is mechanically (expeller) pressed naturally refined organic coconut oil. Is that okay? Bought it at Walmart. Don’t have Trader Joes or Whole Foods, but just got a Cotsco. Anyway, I usually drink my coffee with cream. Do you coffee drinkers add coconut oil and butter besides the cream, and does that change the taste? I don’t like eggs at all, so I’m looking for something else for breakfast. I have been having ground beef and then my coffee with almonds or walnuts and sometimes a few strawberries.

    • debbie

      i am also wondering about this bulletproof coffee that has been mentioned several times here (which i never heard of before)… what does dr. davis say about this and what is the difference between it and the regular coffee with whole milk that i have been drinking… a response from dr. davis to vicki’s post would interest me… thanks

      • Dr. Davis

        Google “bulletproof coffee,” Debbie, and you can read the story.

        This is not really part of the Wheat Belly approach, per se, just something many here like to do. It is benign, however.

    • Bulletproof Coffee is one thing I refuse to consume. I don’t know if there’s a “trick” I haven’t learned yet, or what but I inevitably wind up with a layer of hot fat that absolutely refuses to mix in to the coffee. So I drink my coffee with straight up grass fed cream every day and enjoy the h*ll out of it. :-)

  27. Malcolm

    Hello Dr. Davis:

    Your Quick & Dirty regimen says to eliminate oatmeal. I eat oatmeal once or twice a week, and it is a brand guaranteed to have no wheat content. I prepare it with unsweetened almond milk, a few blueberries and a bit of stevia. Is this okay? Or should I actually be more worried about the high glycemic nature of oatmeal and totally eliminate it from my diet?

    Malcolm

    • Dr. Davis

      Yes, my concern is the high blood sugars that develop after any form of oats.

      I used to advise people to eat stoneground oatmeal and oat bran. Then we began checking 1-hour after eating blood sugars: frighteningly sky-high values. It became clear that oats, as well as other non-wheat grains, have awful blood sugar implications that are underestimated by measures like glycemic index and load.

  28. Daren

    Dr. Davis — as someone who was Paleo/Primal before Wheat Belly and was here in Week 1, I am so glad to see you and Wheat Belly gaining such widespread acceptance. The simplicity of the message and your great presentation of it are really making a difference. It’s great.

    One question on your food list: you mentioned processed meats were never and I saw in one of the comments above you cited the cancer and disease causing effects of cured meats (and the uncertainty as to why). What do you think of uncured meats, in particular bacon? I am talking about the premium ($7 and up a package) selections in food stores that are nitrate free and stated to be “uncured.”

    Thanks,

    Daren

    • Dr. Davis

      Probably okay, Daren.

      This discussion, while it never fails to result in online fistfights, is really not well sorted out, as much of it remains partially speculative, being based on experimental animal observations and epidemiologic data, not hard “placebo”-controlled, prospective data. There are also, of course, in vitro plausability data, such as that relating nitrosamine production from nitrites.

      It remains unclear to me how much the exogenous advanced glycation/lipoxidation issues are with uncured, unprocessed meats.

      So there really is uncertain surrounding this question that I hope becomes clearer in the coming years.

  29. Malcolm

    Thank you Dr. Davis for your prompt reply to my question about eating oatmeal. I started eating oatmeal (occasionally) to add some variety to my daily flaxseed regimen. But I will drop the oatmeal and resume with only flaxseed.

    Dr. Jonny Bowden is scheduled to be on the Dr. Oz show on Tuesday (Dec 11), talking about his new book, “The Great Cholesterol Myth,” (co-authored with cardiologist Dr. Stephen Sinatra). I am currently reading this book. Their information on lipids, especially the importance of particle size, conforms to what Dr. Davis says (quite the opposite of a cardiologist I recently met with in Calgary who had no interest in particle size).

  30. Brenda

    Hi
    I am trying to navigate through the foods for the WB lifestyle. I have a few questions.
    1) Where do pears fall on the (limited fruits) list? Is it up with berries & citrus or down with bananas and pineapple?
    2) Will eating something out of a can (because of BPA) impede weight loss and other health benefits from WB or is it more of a warning due to the cancers that BPA causes?

    And I can’t wait for the cookbook.
    Thanks in advance

  31. Brenda

    WOW! I’m in shock. I knew I had belly fat (among other issues-bad acid reflux, Supra ventricular tachycardia, etc) but last check I was 200lbs at 5`11 and 43 yrs old. I am just starting WB and got on the scale – 207.2lbs SUCKS! Must be from the quinoa and brown rice I was using as side dishes. This is day 1 and so far I have had my black coffee, a pear, a handful of cashews, and some scrambled eggs with fresh mushrooms in butter and added the 2 tbsps. of olive oil and a half glass of coconut almond milk. My husband actually commented about how good the eggs were without adding his usual salt/ pepper and ketchup along with his side of toast. I am really excited and hopeful. I can’t wait to see some results and for my WB cookbook to get here.

    • Brenda

      I am also making homemade summer sausage from ground beef and seasonings to go with things like cheese and olives.

  32. Brenda

    Ok. 1st day eating nothing but what’s on the list….
    Pistachios and raspberries for a snacks throughout the day…now
    my acid reflux kicked up and my stomach
    is bothering me. Is that normal?

    • Dr. Davis

      Too early to make any judgments, Brenda, as you could be in the throes of wheat withdrawal.

      If it persists, then there is something wrong beyond wheat in your gastrointestinal tract.

  33. Kris

    A found your site 10 days ago and have been eliminating wheat from my diet. Nothing much has changed except for the first time in my life my nose isn’t half-stuffy anymore. I have to keep remembering to breath through my nose now instead of my mouth! LOL

    I thought it was just wheat I should be careful with. Now I see there are sugar issues as well. I think I can deal with those also. But my concern is your advice to limit dairy in the diet. I am a 66-year old woman, normal weight, diagnosed with osteopenia. Though I’ve taken 1200mg calcium carbonate for years, my bone density scans get worse. I’m active, exercise 2-3 times a week (mostly stretching), use weights occasionally and am trying desperately to avoid osteoperosis. (Latest blood work: Calcium, Serum 9.6 range 8.6-10.2 / VitD, 25-hyrdroxy 34.1 range 30-100). I tried calcium citrate for a couple of weeks, but had symptoms of overdose (dry mouth, thirst, extra bathroom time…) so quit those.

    Thinking supplements aren’t digestible, I’ve added more dairy in the past 2 months, thinking that kind of calcium would be more accessible. Will this help? If not, how can I deal with bone loss issues if I limit dairy?

    Thank you for any advice, Dr. Davis.

    • James

      You need vitamin D to absorb calcium in your guts. Vitamin D is fat soluble, so you need fish fat (oil) or flaxseed oil for example. And butter will provide some vitamin A, D and K2 (very important as it activates some proteins that vitamin A and D tell the cells to produce).

      I removed milk from my diet, because of the lactose, but I eat tons of clarified butter / full fat cream cheese and greek yogurt, and I insist: FULL FAT. That’s where the goodies are, especially if the source is organic and grass-fed! You can also get buffalo-milk based mozzarella (the best for that type of cheese). Never felt better in my grown-up life!

      • Kris

        Thanks, James. I’m glad you are feeling so good.

        I take 400 iu VitD daily and include 1/4C freshly milled flax seed for breakfast daily. I could take another VitD supplement, but it’s the calcium I really need. Question – I make Greek-style yogurt from whole milk. Aside from the discarded whey, how is yogurt different from the milk you avoid?

        • James

          re yogurt:

          The carb content for 100g of yogurt is ~ 4g WHEN it was made. But you know that the bacteria culture continues its job, namely processing the remaining lactose into lactic acid. And it goes with the whey. My yogurt always ends up with some residual whey and the initial carbs are even lowered by the bacteria culture. So I know that when I eat the yogurt, I get barely any carbs at all. But that’s only interesting if you are into low carb diets …

    • Dr. Davis

      Well, calcium first of all does virtually nothing for bone health . . . but it does increase risk for heart attack and valve disease. That’s why I take my patients OFF all calcium supplements.

      I have patients supplement vitamin D sufficient to achieve a blood level of 60 ng/ml, usually 6000 units per day in gelcap form. This quadruples calcium absorption in the intestinal tract. The limiting factor was never calcium INTAKE; it was calcium ABSORPTION due to vitamin D deficiency.

      After this, there are a number of strategies you can incorporate for bone health. We are now getting beyond the scope of things we do on this blog about wheat.

    • Besides diet, you need weight bearing exercise. I have a relative who reversed a considerable amount of her osteoperosis by lifting free weights with all the young men down at her local YMCA. Unfortunately, weight machines won’t do the trick and neither will little hand weights. You need bars you can load with more weight as your strength improves. The relative I’m thinking of was regularly lifting 100 – 150 before bone cancer caught up with her but she was in her early 90’s at that point. :-)

      • Kris

        How wonderful for you aunt, eema. My biggest problem with lifting heavy weights (and most exercise in general) is that I have a degenerating ankle from an old injury. It will not take much weight/stress as the bones are collapsing. So I do what I can with smaller free weights. Yes, I’m limited, but I don’t give up.

  34. Glee

    Hello, I greatly enjoy your comments! I have a simple question. What is bulletproof coffee? Thanks, Glee

  35. Yavor Konstantinov

    Dr. Davis,

    Although I’m wheat free for some time and I definitely feel many positive effects (hypertension disappeared for example), I still have some doubts:

    Italians are among the nations with highest wheat consumption per capita, and still one with the highest life expectancy. How do you explain that?

    • Dr. Davis

      I suppose I should cover this in a blog post, Yavor, as we’ve discussed this previously on many occasions.

      Suffice to say that there are a number of factors at work, including method of preparation, heavier fat intake among Italians, use of older wheat strains like farro and emmer.

      Also, there is much more to the wheat conversation than just weight gain. And the Italians are not immune to weight gain and diabetes, they are just not as far along.

      • Yavor Konstantinov

        Thank you Dr. Davis,

        Will stick to the forum and hope you will cover this topic among other useful ones, many of which you have already covered.

  36. Janet

    I am on day 3
    Seem to have improved mental clarity upon waking with energy to start the day.
    Looking forward to seeing more benefits

  37. Sam

    Hi – I hope this isn’t a stuid question. We can have all veggies except the starchy ones. Even carrots? I ask because years ago I did a high protein diet, and carrots were discouraged because of the high sugar content. Is it ok to eat carrots and still lose weight with this plan? I’m starting tomorrow, so I really appreciate any response I can get! Thanks!

    • Dr. Davis

      Most people do fine by limiting their per meal carbohydrate exposure to around 15 grams “net” carbohydrates (total carbs minus fiber, an old Dr. Atkins concept, but correct). One cup chopped uncooked carrots contains around 12 grams total carbs, 3 grams fiber = 9 grams net.

      • Brenda

        So how many carrots per day? I am eating them with hummus so
        During the day at work as a between meal snacj.

        • James

          Hi Brenda,

          I would say (but it is not a rule) that if you eliminate wheat, grains and starches from your diet, your snacking will stop.

          This said, I read that the glycemic load of a carrot is 3. Any GL below 10 is really low. Only looking at the glycemic index can be misleading because the GI is based on measuring the effect of 50g or 100g of net carbs of a particular food. To reach 100g of net carbs from carrots, you need to eat A LOT of them. The GI of carrot is ~ 45 and that is how fast compared to glucose (100) 50g of carrot net carbs would affect your blood sugar level (so 45% as fast as pure glucose). But if you eat one carrot only, I can already foresee that it will have barely any effect on your blood sugar. You can see data here:

          http://lowcarbdiets.about.com/od/carbcounts/a/carrots.htm

          • Brenda

            Thanks. Today is day 3 for me in complete elimination
            but I started reading the book 3 weeks ago and slowly
            started changing things out and the 1st swap was the granola type bars & chips for carrots. Yes I am hoping the snacking urge will go away.

  38. Tom Roy

    I’ve been on the diet for just about a month and I can feel the change. I’m beginning to see the change around my belly and feel it too. Quick question though: I notice that Processed Rice and rice flour is in the “Never” list. I’m from an Asian background, and thought that rice would be a great way to cut out wheat. Could you share a word on what you mean by “Processed Rice”? I went out and bought Rice Pasta – and I’m guessing, that was a mistake? Another mistake I made was to have rice crackers for breakfast instead of toast. Also guess that’s out?

    • I’m anxious to hear an answer to that from the Doctor. My rice pasta is made of “RICE BRAN” and I dont know if that falls into the “bran” category or NO NEVER, or the “rice” category of SPARINGLY.
      Which is it?

  39. David Somerville

    Dr. Davis.
    Speerville Mills here in NB Canada has a pre gene splicing red fife wheat for sale local organic farmer wanted to know if its going to be ok to use? Miss my wraps and ones I found recipe wise so far do not cut it.

    I appreciate any feedback on red fife

  40. lane

    I stopped drinking milk and eating yogurt about 2 months ago- i use only almond milk now. I stopped all wheat and grains about 2 weeks ago; I bake my own bread with almond flour and eat that every day for breakfast and sometimes at dinner. Lunch is a 150 calorie Shakeology. For something sweet, I’ll bake almond flour cookies and i’ll eat maybe 1 a day. this is nothing out of the ordinary for me, i am pretty good at moderation, and i run a few miles every other day. since i started baking with almond flour, i have gained a few pounds. while i feel better and i am less bloated in the belly, the number on the scale has gone up. is the almond flour bread that much higher in calories? i don’t snack, and though i have stopped counting calories since going wheat free, i used to consume less than 1800 calories a day. i’m trying to lose 15 pounds. the almond flour bread and shakeology really make me full, so i only eat 3 times a day, and drink a lot of water. thanks for your help.

  41. lane

    Does almond flour bread make you gain weight? I stopped drinking milk and eating yogurt about 2 months ago- i use only almond milk now. I stopped all wheat and grains about 2 weeks ago; I bake my own bread with almond flour and eat that every day for breakfast and sometimes at dinner. Lunch is a 150 calorie Shakeology. For something sweet, I’ll bake almond flour cookies and i’ll eat maybe 1 a day. this is nothing out of the ordinary for me, i am pretty good at moderation, and i run a few miles every other day. since i started baking with almond flour, i have gained a few pounds. while i feel better and i am less bloated in the belly, the number on the scale has gone up. is the almond flour bread that much higher in calories? i don’t snack, and though i have stopped counting calories since going wheat free, i used to consume less than 1800 calories a day. i’m trying to lose 15 pounds. the almond flour bread and shakeology really make me full, so i only eat 3 times a day, and drink a lot of water. thanks for your help.

    • Boundless

      Almond flour should be fully supportive of weight loss, or weight maintenance. It should not cause weight gain (as fat; it does support weight gain as muscle mass).

      What’s in a Shakeology?

      • lane

        Shakeology is a nutrition shake with Chia, Whey, Pea protein, Flax, Sacha Inchi, Maitaki mushroom, Cordyceps, Camu Camu, Acai, Pomegranate, Goji Berry, Schisandra, Kamut Grass, Amaranth, Bilberry, Cholorella, Spirulina, Barley Grass, Moringa, Gingko, Maca root, Holy Basil, Yacon and about 70 other superfood ingredients that are too numerous to list here. Its expensive but its an amazing drink. 150 calories- keeps you full for hours. My father has cancer and is tired all the time- he has a Shakeology every day and like others who drink it, swear by its ability to give you energy.

        • Boundless

          What’s the macronutrient breakdown of this drink (carb, fat, protein)?
          Anyone with cancer needs to take a hard look at recent assertions that cancer cells require that the victim be on a glycemic diet, and cannot survive a ketogenic diet. If that drink has any significant amount of carbs, it’s not as super as you might think. The kamut makes me nervous, too.

        • Boundless

          Shakeology looks pretty shaky. I downloaded the Supplement Facts for the chocolate. Interesting that it’s not Nutrition Facts, but then I suppose the product focus is on the supplements.

          At 2 grams of fat per serving, this product is way too low in fat for a Wheat Belly, paleo, or NK diet. All of the nutrients are going to be carbs and protein. It will keep you in glycemic metabolism. You probably don’t want to be there.

          The net carbs per serving is 11 grams, which might be OK, depending on what else you consume along with it, because it is way far from being a meal.

          More troubling are these ingredients from gluten-bearing plants:
          barley grass, kamut grass and wheat grass.
          They are among the last listed, could easily have been omitted, and indicate that the formulators of this product do not know what they are doing. There were apparently added as alkalizers, but they prevent the product from claiming gluten-free, in additional to whatever low levels of other grain toxins they contribute.

          My conclusion: this is a trendy buzzword product, and not the result of emerging nutritional wisdom. Drink a WB smoothie instead.

          • Update on Shaky ology …

            consumerlabs.com (subscription site) lately updated:
            Popular Protein Powders, Shakes and Drinks Reviewed
            31% of Protein Powders Flunk Quality Tests

            Shakeology Greenberry had 12.7 mcg of lead (Pb) per scoop, about 12x the threshold for a CA warning label.

            Shaky reportedly responded in some forum (not found on their main site, natch) that CL fails to distinguish naturally occurring lead in the plants used.

            Hello?
            I translate this as:
            “The reported high lead levels are correct.
            We don’t care, but watch this handwaving.
            We don’t plan to do anything about it.”

            CL, by the way, is worth subscribing to. They test supplements and meal replacements. Incompetence, negligence and outright fraud are rampant in these markets. You will easily save the subscription cost by avoiding worthless or dangerous products.

            CL is doing the job that you might mistakenly assume the FDA is supposed to do. The FDA, alas, is too busy oiling their revolving doors with big pharma, persecuting raw milk sellers, and ignoring the effects of official destructive dietary advice.