Recently it was brought to my attention that I made a rather large factual error in my post Gluten Free is Not Healthy. You see, in this post I claimed:
Gluten free goods are generally made with ingredients such as rice, corn, potatoes, sorghum, tapioca and millet, which are higher in carbohydrates and lower in protein and other nutrients than wheat flour.
I apologize, as I did make a mistake in claiming that sorghum is not as healthy as wheat flour itself. Sorghum is not higher in carbs and lower in protein as I claimed, as you can see in the tables below.
Those who addressed my mistake, also helped me crystallize my point, which is that grains are not a nutrient dense food when compared to meat, nuts and vegetables. I don’t eat grains. I’ve been entirely grain free since 2001.
Sorghum flour and wheat flour have a similar protein to carbohydrate ratio of 1:7. Sorghum flour is actually the winner when it comes to glycemic load.
However, take a peek at the table below. As you can see, almonds have a protein to carbohydrate ratio of 1:1 and a glycemic load of 0. Far superior to both wheat and sorghum.
There are many ways to look at nutrients. Addressing nutrition from the perspective of a carbohydrate to protein ratio is merely one very simplistic and myopic way. However, as someone with celiac, this type of analysis is critical because celiac and diabetes ride on the same gene. For this reason, I make a point of controlling my carbohydrate intake and making sure that any carbs I eat are slowed down by either protein or good fats.
To make things even more complex, let’s consider the protein to carbohydrate ratio of broccoli. It is 1:2, not as good as almond flour, yet far better than grains. However, I’ll take my broccoli over almonds any day. And then there are folks who can’t eat raw broccoli because of thyroid issues. But that’s a topic for another post entirely. I think you get the idea. Nutrition is complex.
My point? I wrote the post Gluten Free is Not Healthy to illustrate that fads can’t automatically make certain unhealthy foods healthy again, and that junk food is still junk even if it’s gluten free. I stand by that idea.
Finally, I want to thank you for your delightful comments, whether they agreed with my point or took it to task.
I am grateful for the respectful tone in which so many criticisms were made. The point of this blog is to provide information and conduct a positive and lively dialogue –that is the type of discusion that I will continue to encourage, and with which I will continue to directly engage on both Twitter and Facebook.
Moriah says
Elana, what integrity you’ve shown to correct a mistake-a mistake I didn’t even catch because I caught the point you were making. Thx 4 everything you do!!!
Arlene says
Hi Elana,
Just want to say you provide a tremendous service and I thoroughly enjoy your personality that speaks clearly through all you write. Your books are so well done – well organized, beautiful pictures, full of clear explanations and much more. Thank you for the delicious recipes and the joy of your presence on each page.
heidi says
I didn’t read the comments about the gluten-free bashing article, but I’m wondering if anybody also read this article about nuts/almonds by well-known paleo guy Mark Sisson http://www.marksdailyapple.com/nuts-and-phytic-acid/#axzz217aqaLww
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Chris says
Absolutely adore you Elana. Respect is the name of the game. No one knows it all. Together we can put all the pieces together and still be wrong but figure it out down the road. :)
Thanks for providing great info, alternatives and delicious recipes!
Sylvia says
Thank you! I loved that you pointed all this out. I recently am gluten-free due to an auto-immune thyroid issue. You have many great ideas and recipes. I’m excited to try them. Thank you!
robin in Washington says
Hi Elana,
Thanks for correcting your error. I did not catch it myself, but I respect your views even more because you are willing to correct an error. When I read your original post, I did come away with your original intent–just because it’s gluten free does not make it healthy for you. My husband is celiac and a total carbaholic. Thanks to you and others on the internet and in books, I’ve found a couple of recipes that my husband loves and hopefully has enough protein to offset the carbs. I haven’t gotten technical with it yet–but someday. Thank you for sharing your brains, experience, research and everything else that you do and share with us. I appreciate it. I didn’t know that the diabetes and celiac ride on the same gene. I guess I need to relook at what we do and see how/if I need to do it better!
Erin Witt says
I found your site when trying to reduce “BAD” carbs while satisfying sweet cravings while pregnant. Being totally against artificial sweeteners, I started using your recipes to bake treats and make healthier breakfasts. I just want to say you and your site have been a complete inspiration to me. I would like you to know that one person CAN make a difference in the life of many others, and you have definitely made a huge, positive difference in mine, my husbands, and our unborn child’s life. I bought both of your books and I sincerely hope you have the energy to continue your work that is so vital for so many of us. You are awesome, and I want you to know that you are appreciated! Thank you so much!
MamaCassi says
yeah- totally nailed it!
I’ve had 4 lovely healthy pregnancies, the last 2 sugar free, and all mostly grain-free (for the last 9 years), and Elana’s recipes have opened up the door for treats for our family. I grind my own almonds and use natural sweeteners, and found for the first time that my ‘cheating’ was a delight and not a pain. I end up here every time I start looking for pregnancy/breastfeeding foods that are good for me and my children.
That and I’ve been able to encourage other mothers and help them naturally treat gestational diabetes, digestive disorders, and provide healthy treats for their kids from this site. Anytime anyone’s looking for good gluten-free baking, this is the only blog/site I follow and can honestly recommend b/c of the no grain, nutrient dense, natural approach to delicious foods.
And Elana’s recipes are 1000x easier than traditional gluten-free baking, and more affordable, and all-around better. My life and my family’s and all those we share life with have benefited from this wonderful resource and Elana’s wisdom and generosity!
Patty says
I totally agree with what you’ve written, Erin Witt. You said it all for so many of us who are Elana’s admirers. I am totally impressed with the amazing Elana. Luckily for all of us, Elana is helping so many to be more diligent about our food intake. We are blessed in that we are able to learn from such a talented lady. Thank you so much Elana! Although I do not have an apparent health issue, I am now eating gluten-free by choice. I follow a super diet which is so very tasty and fun to prepare for myself and my family. Kudos to Elana!
casacaudill says
As someone living with autoimmune disorders related to thyroid problems, I’m astounded that my doctor has never once mentioned anything about nutrition. Then again, I am looking for a new doctor.
Thank you for being a source of education for those of us who might not get it from the health care professionals we rely on.
Tiffany McCullough says
Lisa, You may have a difficult time finding an Alopathic doctor that knows anything about nutrition as they are not taught about nutrition in medical school. I’ve had good luck with a homeopathic doctor in my small town and maybe that’s where to begin looking for a new doctor.
Carla says
I’ve only had good experiences with Natropathic Doctors when it comes to learning about nutrition, healing foods, food intolerance, etc. Like Tiffnay mentioned, most Alopathic doctors are not taught nutrition in medical school. If they are, most of what they learn is not accurate anyway.
Cate Mattison says
I have auto-immune thyroid disease and have (had) been struggling with my steadily increasing weight. I asked my Endocrinologist what I needed to do, and he said: Eat Less. A calorie is a calorie. You’re a Prius now(menopausal), so you need less gas.
Then I went on the South Beach diet in April, and have been wheat free ever since. I’ve lost nearly 20 pounds so far. I’ve been going closer and closer to Paleo. I find that it’s been helping. I’m interested in seeing what my blood work is the next time I go to the doc!
Kate says
I don’t understand why high fat content is more desirable than high carbohydrate content. Don’t all of the fats make you fat?
Leslie says
Hi, Kate~
In response to your question about fats…
I know it seems counterintuitive but you will actually lose more weight and be healthier by cutting carbs and eating more lean fats and proteins.
Some carbs can be very healthy, but unfortunately even food items marked “whole wheat” or “whole grain” usually are NOT in fact “whole” and in most cases not very healthy.
It has to do with the science of the glycemic index and how your body processes different kinds of foods, especially simple carbs (primarily sugary and refined white flour foods).
A good place to start is to read the original South Beach Diet book, by renowned cardiologist, Arthur Agatston. There is tons of information on this subject, but this is the one I am most familiar with.
Since February, I have changed my lifestyle to a South Beach lifestyle and lost 30 pounds in the process. I also discovered I feel much healthier when I do not eat wheat and gluten containing products, since they make me bloated and just generally uncomfortable.
Hope this helps, Kate!
Lisa says
My diet is 40-45% fat, only from animal fats, coconut oil, avocadoes and olive oil. 25% carbs (mostly veggies and moderate fruit)- no grains. I am healthier than I have ever been, and have 20% body fat (I am female) and fabulous bloodwork. Go Paleo – you won’t regret it. But first, you have a lot of “ünlearning” to do. Biggest health lie ever is that fat makes you fat. CARBS especially grains and sugar are making us fat and sick.
http://www.marksdailyapple.com/saturated-fat-healthy/#axzz216YfhfCf
Amy says
No, absolutely not. Fat does not make you fat. And in many cases, the opposite is true. The “fat enemy” is industrial seed oils – the stuff that comes in bottles at the grocery store – that have been heat processed, and the reasons are many. Fat that comes with the food it’s attached to, whether it’s an avocado or properly-raised, grass-fed beef, is healthy.
For those who want to eat a varied diet that includes all the food groups, whether to lose weight or not, I highly recommend Michael Aziz’s book The Perfect 10 Diet. Dr. Aziz is a medical scientist who relies only on clinical research, not on the “observational studies” masquerading as science that so much of the “natural” or “vegan” movement references.
Also, Dr. Aziz is not telling you never to eat grains, or meat or whatever, he is simply explaining what we know without a doubt happens in our bodies hormonally when we eat certain foods and additives, and what happens when we don’t eat them. After reading this book, you will be able to identify your own challenges, and know what you should eat, how you should prepare it, how often you should eat it, and even when you should eat it!
The first three chapters are the most accessible writing about what our grain-based diet (including feeding grains to animals) has done to our health that I have seen anywhere, although he doesn’t really frame it that way. Further, the way we treat the animals in our food production chain has negatively impacted our health.
In this book, Dr. Aziz does not talk much about gluten sensitivity, which is a disease that plagues our society and leads to many other food sensitivities and chronic illnesses. He is talking about the relationship between food and hormones. If you are gluten sensitive, you need to sort that our for yourself.
In my view, every woman in the western world needs to read this book.
The real ugly truth that no one wants to say out loud is that we are not all the same, in fact, far from it. There simply is no one diet that is best for everyone. We all have to be our own diet detectives.
Sharon says
Kate,
We need to think in balance. Fats actually slow down the absorption of carbohydrates into the blood stream. The energy will be released later than with low-fat carbs. That means the “fat free” candy is actually going to have a quicker reaction and a higher glycemic jolt.
Betsy says
I agree that grains are not nutrient dense and I personally refuse to consume them. However, I really believe people should limit their omega six intake from nuts, vegetable oils, grain fed meat etc., particularly if dealing with autoimmune issues as these can really throw off your O6;O3 ratios, resulting in inflammation, which is the root of all disease.
Amy says
In my work as a nutrition counsellor I often explain to people that going gluten free and continuing to eat grain-flour-based foods often results in an increased glycemic load and the problems associated with that unhealthy change. (Sorghum is rarely the main ingredient in gluten-free flour-based foods. Most often it is corn or rice.)
Eating well is so much easier than we want to believe it is.
Simply put, eat only food that you could eat just as you would find it in nature. People don’t realize how processed even “whole grains” are. (If you can wade into a wheat field and chow down on tassles, or into a rice paddy and munch away, then go for it.)
Bring home only real food that appears just as it would in nature, that has been grown with it’s natural nutrients and protections, and that has not been subjected to unnatural chemicals that it would not encounter in nature.
Bring home only animal food that has itself eaten it’s own natural food and lived it’s own natural lifestyle, without added chemicals.
Once you have that real, natural food home, prepare it!
That is all we need to do to bear healthy children. That is all we need to do to maximize our own health status. Because we now know about epigenetics, we know how to correct the health problems that plague our most recent generations. The problem is that we don’t have the collective will to get it done.
Christin says
Well said!
Kowa Mattern says
Hi Kate,
Fat alone certainly does not make you fat. For some reason, we have been trained to look at the fat content of food to estimate if it is healthy or not. Foods higher in fat do generally have more calories, but the main problem is empty carbs and sugars. I think it is so ridiculous when I see candy being advertized as low-fat to seem healthier. The sugar will just be stored as fat in your body. I think it is important to note that in other languages, different words are used for the fats found in food and when describing a person who is overweight. It is a bit deceptive to use the same word for both meanings, as they are completely different!
Lelsie says
I agree about the ‘Fat-Free’ candy……..The marketing of sugar is as insidious as the selling of sex in the media!
Ally says
I agree with you & have started only baking with coconut flour and squash based recipes. :)
Shelly says
Wow I didn’t know this thanks.