White rice and brown rice

Image Credit: Edward Samuel / Adobe Stock. This image has been modified.

White Rice vs. Brown Rice

Rice and Diabetes Risk

In 2012, a meta-analysis was published tying white rice consumption to diabetes, especially in Asian countries. Even in the United States, where we eat much less white rice, research shows the regular consumption of white rice was associated with higher risk of type 2 diabetes though brown rice was associated with lower risk, and that was after controlling for other lifestyle and dietary factors such as smoking, exercise, and meat, fruit, and vegetable consumption. The researchers estimated that replacing even just a third of a serving per day of white rice with the same amount of brown rice might lower diabetes risk by 16 percent.

Since the publication of that 2012 meta-analysis, a study out of Spain suggested white rice consumption was associated with decreased diabetes risk. However, it was a tiny study compared to the others, with only hundreds in contrast to hundreds of thousands of people involved. In Spain, rice is usually consumed in paella, which is commonly prepared with the spice saffron that research indicates may have therapeutic potential against diabetes. Additionally in Spain, white rice consumers also ate more beans, which appear to have antidiabetic properties, as well. This gives a sense of how difficult it is to infer cause-and-effect relationships from population studies, since we can’t control for everything. Yes, we can control for weight, smoking, alcohol, exercise, and so on, but maybe people who are smart enough to eat brown rice are also smart enough to wear seatbelts and bike helmets, install smoke detectors, and forgo bungee jumping. What we need is a way to fund randomized interventional studies, where we switch people from white rice to brown rice and see what happens. “Until then, the effect of the consumption of white rice on the development of type 2 diabetes will remain unclear.” But we didn’t have such studies…until now.

White vs. Brown For Weight Loss

As I show in my video Is It Worth Switching from White Rice to Brown?, researchers conducted a study in which overweight women were randomized into two groups: one following a weight-loss diet with a cup or so of cooked white rice every day and another with a cup of cooked brown rice every day. After six weeks, the groups switched, and the white rice group ate brown rice and vice versa. When the subjects were eating brown rice, they got significantly more weight loss, particularly around the waist and hips, lower blood pressure, and less inflammation. 

Researchers found similar effects for prediabetics: Substituting brown rice for white rice led to significantly more weight loss, more waist loss, and better blood pressures.

The Effects on Arteries

Brown rice may not just help get rid of tummy fat, but also preserve our artery function. High blood sugars can stiffen our arteries, cutting in half their ability to relax within an hour, whether you’re diabetic, have prediabetes, or are nondiabetic. For diabetics, though, their arterial function goes down and stays down. We also know that brown rice can have blood sugar lowering effects compared to white rice. So, can switching to brown rice help preserve arterial function? In folks with metabolic syndrome, within an hour of eating about a cup of cooked white rice, we can get a drop in arterial function, but not so with brown rice.

Despite all the benefits of whole grain rice, Asian people often prefer white rice, considering it softer and tastier than brown rice. In a focus group of Chinese adults, however, researchers found that only a minority of them had ever even tried brown rice.  “Before tasting brown rice, the majority of participants considered it to be inferior to white rice in terms of taste and quality…” So, the researchers simply served some up, and, after actually tasting it and learning about it, most changed their minds.

For more information on research on white rice consumption in China, check out my video If White Rice Is Linked to Diabetes, What About China?.

If brown is good, then what about all the even more colorful varieties? See Brown, Black, Purple and Red (Unlike White on) Rice

For another interventional trial with whole grains, check out Whole Grains May Work as Well as Drugs.

What about the so-called rice diet? See:

How could the simple difference between whole and refined grains make such a difference? For a clue, see my video Gut Dysbiosis: Starving Our Microbial Self.

Arsenic in rice? I did a deep-dive into this issue and produced an entire video series. Check it out to learn more.

And for more on the paella spice saffron, see:

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:


Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

135 responses to “White Rice vs. Brown Rice

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  1. My understanding is that Dr. Kempner proved long ago that white rice doesn’t cause T2 diabetes. So, what’s going on here?

    1. White rice is a simple sugar. Simple sugar in excess causes Type 2 Diabetes. No mystery there.

      To make matters worse, white rice is a major contributor to constipation. Sort of like eating concrete.

      Rice soup is what people drink to stop diarrhea.

      If there is such food you could call pointless, white rice would it. Frankenfood is how I think about it.

      1. I use white rice after I make it into slush, give to my cat in a syringe to stop diarrhea. I must say brown rice sucks compared to white rice in taste and texture.

        1. That’s commonly done to people with diarrhea in many places in the world. It’s important to make sure though that other liquidy foods are fed soon after in small quantities to ensure the next emergency isn’t a twisted bowel. Our dog died as a result of our not knowing that important detail.

    2. Not to worry, Richard!

      In medicine, both positive assertions and their opposite are often true. Just yesterday it was reported that aspirin DOES NOT in fact help prevent heart attacks.

      The color found on rice contains one of the most effective anti-oxidants in the entire plant world. Perhaps other of its flavinoids have other wondrous qualities.

    3. RichardW, Dr. Kempner did not prove that white rice doesn’t cause diabetes. What he proved was that a diet low enough in calories to cause rapid, and significant weight loss lowers blood sugar levels.
      Same reason removing, or tying off part of the stomach works.

  2. What exactly is brown rice? Here in Germany we have Brown Basmati Rice and a rice called Vollkornreis, which does not look brown like the rice on this picture. Could you provide a latin name of the brown rice you were refering to in this article?


    1. Yes, the brown rice is not naturally that dark.
      If it says brown on the packaging and it is light beige in colour you have yourself brown rice.

    2. Vollkornreiz is simply whole grain rice.

      Some whole grain rices are black/purple/red/violet in colour, ie somewhat darker than standard brown rice. I can also buy mixed black/red/brown rice where I live, so colour isn’t always a reliable guide. What do the ingredient and nutrition labels say?

  3. So, I am a bit confused. A while ago there was a series on unhealthy arsenic levels in all rice. Now a series featuring rice? Hmmm.

    1. No confusion here – coloured rice is helping arterial function/metabolism but does come with varying levels of arsenic which is naturally occurring. Some of those levels are very high and indeed harmful, while others are par for the course.

    2. I agree with Renee’s comment regarding arsenic in all types of rice. The Lundbergh company supposedly tests all of their rice products for arsenic. Just to be safe, I don’t eat rice at all.

    3. I have read alot about arsenic levels as well with it being more prevalent in brown rather then white rice . I have always only used brown basmati but now I make sure to buy only organic and from California which apparently has much lower arsenic because of the way its grown compared to countries like India.

      1. Lundberg tests their rice and at least used to, publush the results on their website. This is good but their rice is not particularly low, just lower than other rice grown in say, southern usa. There were many rices from different countries tested and you could download the results from Consumer Reports links. Since it has been some time since Dr Greger did the rice series, I deleted the study after reading it. There is rice grown in areas of India, Pakistan, and Himilayan mountains that are very low aresenic too. The recommendation was to stay below 2 (small) servings per week for adults I believe. I rarely bother with it.

  4. Best to soak brown rice overnight with a little salt, and rinse well, helps it cook quicker too. I also soak my white basmati rice like this too. I only buy organic rice.

    1. Yes sunnyveg, that’s what I do too. Soak it, rinse it well, cook in large volumes of water. I think we eliminate about 60 % of arsenic that way? Have to check, but it seems to work out ok.

      1. BARB:

        Thank you for the tryptophan/serotonin info. I have a lot to think about.

        BTW: I recall some years ago Consumer Reports did an article on rice and arsenic, but because I don’t eat rice, I didn’t pay attention

        1. You are most welcome Sydney, and I thank you asking your question about tryptophan and seratonin . I learned some new things looking up the information. I think I may give saffron a try too. (Spring03 says only 3 or 4 strands per day are needed.. a gram box for 12 dollars would last a month)

          1. I bought some Saffron recently but still haven’t tried it.

            I will do a rice dish with it soon.

            I don’t eat rice more than once or twice per week and I do buy organic.

            There are weeks that I skip altogether. I am back on a veggie-centered diet versus starch. I will probably cycle between the two ways of eating. It just seems to fit. Starches require recipes for me.

            Veggies tend to be salads for lunch, which I had, veggie wraps for dinner. Right now, I am doing a bag of beets and a bag of kale daily.

            They were on sale and I genuinely like them, though I keep seeing red pee and forgetting where it is coming from. Then I remember the beets.

            If you eat a lot of blueberries does pee turn blue? Hmmmm.

  5. I like the time saver feature of precooked brown rice from Trader Joe’s which is then microwaved. Does that sacrifice any nutritional value? Has Dr. Greger ever mentioned this?

    1. For the discussion about rice, there is no more enlightening writing than that of Dr. Rudolpg Ballentine in his uttermost balanced and well-researched book with added traditional knowledge! ” Diet and Nutrition” [still in print]
      Highly recommend to anyone to read this book.
      You will understand why white rice is a perfect choice [nowadays
      look for rice with the lowest level of arsenicum]

  6. I am also confused about the assertion that association of the consumption of white rice with a higher risk of Type 2 diabetes. Many scientists including Dr. Neal Barnard state that type 2 diabetes typically starts with insulin resistance and that appears to be caused by an accumulation of microscopic fat particles within muscle and liver cells: This fat comes from eating fat, both animal and plant, not from eating sugar or other carbohydrates. http://www.pcrm.org/news/blog/does-sugar-cause-diabetes
    If that is true why would white rice be associated with the cause of Type 2 diabetes? I can understand the impact on glucose in the blood and impact on one’s arteries.

    1. Here ‘s what I assume is the answer. Excess sugar beyond what can be stored in the liver and muscles is converted to lipids for storage and this can lead to fatty liver and fat in muscles cells causing insulin resistance. Simple sugars also cause unhealthily high spikes in blood sugar level, taxing, the beta cells in the pancreas that produce insulin.

      1. I guess I should have completed my thought with: “Taxing the beta cells over a long period of time can lead to beta cell dysfunction.”

        One other thing I think important to keep in mind. Muscles that are exercising do not need insulin to absorb glucose. So if you ingest simple sugars and then exercise (the more vigorous the better), it is possible to avoid blood sugar spikes because the working muscles will burn them for energy without the help of insulin. I am not confident, however, that this works well for everyone, since I know one person who says it does not for her and one who controls spikes effectively this way.

        1. >>>This fat comes from eating fat, both animal and plant, not from eating sugar or other carbohydrates.

          Regarding this statement (I read the website statement), I think there is a presupposition that the problem is **excess calories**, which typically comes from fat, which is easily stored. This is the typical problem – excess calories, mostly from fat. On the other hand, saturated fat is particularly problematic as it is independently associated with T2D (I think Dr. Greger has a video on this). So I do not think it accurate to blame all fats.

      2. Gengo is absolutely correct. Fat in the liver does not come only from dietary fat. The body takes -any-excess carbohydrates, indeed any excess calories, and turns them into fat.
        Triglycerides in the blood can therefore come from carbs that are not used for energy. That is why vigorous exercise in most people lowers triglycerides.
        Is it true that fat is what causes insulin resistance? Strictly speaking, yes, but you have to understand the mechanics.

        1. “Triglycerides in the blood can therefore come from carbs that are not used for energy. That is why vigorous exercise in most people lowers triglycerides.”

          Look very carefully at these two sentences. They are not correlated directly to the topic/thought process. These sentences don’t belong together, and the second sentence here is not really related to the idea of gluconeogenesis (carbs being converted to fat). Instead, the vigorous exercise might cause an overall need for fat to be turned back into glucose (because this is how the body uses fat for energy…) This is exactly the opposite idea of carbs being turned to fat..

          It takes a lot of energy for the body to turn carbs into fat (gluconeogenesis). I dove into this subject in great detail recently. Fat that is eaten is taken up into circulation and directly sucked up by adipocytes (making you fat). It is transported to the lymph vessels by lacteals through the enterocytes of the intestine, and even bypasses the liver. Once in the lymph system, the fat flows freely into the blood stream through the thoracic ducts. Of course, it is broken down in the stomach first, but it is pieced back together (in the duodenum) into globs of mycelles with secretions from the liver. Lots of muscular churning helps make this possible.Triglycerides are one of the most abundant form of lipid in most biological organisms, and that is why they are found in the blood after eating foods. Eventually though, through starvation or exercise, fat from food will spill out of the fat cells on your tummy, and will make it to the liver through the blood (because adipose tissue is highly vascularized). If it didn’t, you would get really fat lol! The liver has to deal with it all eventually, and after a certain point, more fat = more damage to the liver (ever hear of fatty liver disease?)

          What people don’t usually get, is that ” …all fat that you eat must be converted to glucose by the liver for use as fuel. No fat is used as energy until it makes it through the blood stream, and into the liver. As more and more fat accumulates, a person gets damaged more and more. Now, if a person eats carbohydrate, but does not exercise then the liver will convert a tiny amount of that carbohydrate to fat.**I will share more on this at the end**The primary cause of non-alcoholic fatty build up in the liver is a diet high in fat and deficient in fruits and vegetables [7]; Actually, this information is present ubiquitously, and including on Medscape itself [8].”

          But, extremely hungry people get confused as to why they still gain a bit of weight when they cut out the fat. The reason is that once the body has all of its energy needs from the carbs, it will then just store the little bit of fat that is extra. So, all real food has some fat, and real food is better than refined junk. If this problem is the case for you, manage expectations and take steps to reduce hunger if necessary — — meditation helps when used to destroy blockages :) :) :)

          Triglycerides are sometimes considered the fat currency of biological life-forms.

          Did you know?
          –Carbs have less than half the calories by weight than fats? (you can eat 32oz of sugar and still get less calories than 14oz of oil)
          —The human body expends 30% of the energy contained in a unit of carbohydrate when converting it to fat
          —-Fats that are eaten do not need to undergo energy expending processes to be stored, and therefore store 80% more efficiently than carbs (try replacing one plate of oily junk with 8 pounds of grapes.. lol you will have trouble eating it all but still won’t get any fatter! )

          “Is it true that fat is what causes insulin resistance? Strictly speaking, yes, but you have to understand the mechanics.”

          Why not just explain the mechanics plainly?

          First, the fat is in the blood after eating. Next, the fat cells, take in the fat out of the blood BUT (because it is in the blood) the fat goes all over the place, and is ectopically forced into muscle cells. The insulin receptors in the muscles are gunked up by the fat, and so they can’t use the preferred fuel of glucose for energy very well. The liver gets clogged more and more from all the fat too, and the demands of the pancreas to produce more insulin get higher and higher (becuase nothing can get the energy it needs from the delicious glucose) Eventually the pancreas becomes damaged, and the fat gets stuck in the pancreas as well. Ouch.

          No need to hide, all info should be free, plain to see. It shouldn’t take a million words to accurately explain this.. or anything else

          HEAL the WORLD

          1. Gokyu, Marilyn can easily speak for herself given her background in biochemistry and experience working with diabetics (Marilyn, please correct me if I am mistaken), but I do have a comment despite not having the time or energy to wade through your note.

            As I mentioned in my note to which Marilyn responded, exercise, especially vigorous exercise, permits muscles to burn blood sugar without the aid of insulin, i.e. it provides an effective mechanism for removing what would otherwise be excess glucose (neither burned nor stored in the liver or muscles) that would otherwise be converted to triglycerides for storage.
            Hence, exercise can effectively reduce triglycerides. I think it was what Marilyn was saying was both clear and logical.

            1. Gengo, thank you for giving further explanation. I wasn’t as clear as I should have been. Was busy. But felt people need to understand triglyceride formation better.

    2. Stan,

      Yes, it is confusing.

      I like Dr. Greger’s blog data, but it is “women lost more weight” not that women who ate white rice didn’t lose weight. I don’t see that it was proved that they got Diabetes when they ate the white rice in that flip flop study.

      I don’t think you can throw Dr. Kempner’s success out. People lost a hundred pounds eating white rice and a spoonful of sugar on his diet. The people ate rice all the time and even their retinopathy was healed.

      They might have lost the 100 pounds much quicker on the brown rice, but you can’t throw Dr. Kempner’s results out.

      You can say that the places where it is associated with Diabetes were doing something different than Spain and Dr. Kempner.

      I point that out because there are people who I know who are closer to 400 pounds and who like white rice and might be able to do Dr. Kempner’s plan and I know from going to Chinese restaurants that most of the people at the table when I have gone don’t like plain rice when it is brown rice. That doesn’t mean they wouldn’t like brown rice in dishes.

      When it is just the rice plain I don’t like brown rice and I try some every time we go to a Chinese restaurant. I don’t mind rice in casseroles if there is enough moisture. I don’t like the texture and I don’t like the taste by itself, where I do like the taste of white rice by itself.

      Sorry, Dr. G. Just being honest.

      1. I am thinking the people from Asia are doing too much oil or saturated fats on top of white rice and the ones from Spain are not.

        1. Dr Greger,

          It is hard for me to reconcile it with Dr. Kempner having people lose so much weight and fix their retinopathy, but I do appreciate that one is healthier than the other.

          I just have the sense that the people around me, if they switched to Whole Food Plant Based would be eating rice instead of meat or pizza or another SAD or KETO main dish. When we go to a Chinese restaurant, one person and one person only gets the brown rice and it isn’t me. I try it and eat a few bites and don’t like it. I go home and a week later have some basmati rice with beans and tomatoes and avocado and want to have it the next day and have just eaten white rice for dinner without anything and took great pleasure in it, so it would be an intellectual jump to feel that way about brown rice. I have to hide it. Black rice, I buy the bowl of it and it is soft enough, so maybe I just don’t cook brown rice long enough but neither does the Chinese place.

          1. O yeah. Bowls of straight white rice. Yummy! That was my dinner for many many months back in 2014/15. Night after night, 4.5cups of white rice.
            Maybe a bit of salt towards the end. Its amazing how delicious it is!

            Ive eaten 4.5c of white rice (rice cooker minimum) 75% of nights the past 5 years.

            1. You see, I could do that.

              I genuinely enjoy white rice.

              It is comfort food to me.

              So, have you gained weight or gotten Diabetes?

              I already suspect that the answer is highly likely to be no if you are eating Whole Food Plant Based low oil.

              Are any of The Rice Diet people in the house?

              We need a study from their diet again.

              Has something changed about the rice maybe?

              1. Does Asia use Jasmine and Spain use Basmati or something?

                I still will think it is something else unless you can fit Kempners people in.

                Them getting healed from retinopathy is what I look at.

                Healed from retinopathy would not be Diabetes getting worse.

              2. My health has been improving since I really started taking control at the beginning on 2013. It just keeps getting better. I didnt have any health issues prior. I could say so much more but it seems irrelevant. So instead ill end with that its almost impossible to control for all variables, including genetics. We dont know what we dont know.

                1. Yes.

                  If I looked at the people around me, the SAD eaters only eat white potatoes and white rice.

                  They could do McDougall but couldn’t do other ones.

                  I think it is thinking about them that makes me say something here.

                  Many people here are optimal eating oriented.

                  I have people who are SAD and they may choose someday between Atkins and Keto versus McDougall.

                  It would be eat white rice and white potatoes versus stay SAD and try moderation versus do a closer to old Atkins form of Keto.

                  One of my closest friends switched off of white potatoes and white rice and bread for her Diabetes and what she eats is 2 hamburgers and bacon without the bun for lunch. Eggs and more bacon was breakfast. Chicken for dinner.

                  1. Have they done the same correlation test with white potatoes and sweet potatoes?

                    I might hypothesize that people who eat sweet potatoes have less Diabetes that people who eat white potatoes.

                    It might be exactly the same situation and you could do a study and go back and forth and people lose more weight and have lower blood sugar spikes eating sweet potatoes, but look at how many people Dr McDougall could help because SAD people already eat white potatoes.

                    My friends and family members had to choose between eating more white rice and white potatoes or less, but it isn’t brown rice or sweet potatoes that replace them.

                    1. The doctors do speak against white potatoes, too and in that one way they agree with Keto.

                      McDougall and Kempner get thrown under the bus and shouldn’t be.

                      They should be dead center in the equation because they are doing something which works – but it doesn’t work eating white rice and potatoes with the SAD diet at all.

                      High carb Hannah gained 30 pounds on a fruit diet and said that she was starving all the time and switched to The Starch Solution and succeeded, so it can be complicated even with someone just fruit.

                    2. Maybe the health-oriented people switched away from white rice in the Asian cultures?

                      I say it because that has happened here to some extent and also, at the same time, the pleasure-oriented people embraced white potatoes and white rice and white pasta.

                      BOTH of those groups would skew the results of the data.

                      I am not arguing that brown rice and sweet potatoes aren’t more nutritionally better choices, though I go back to what Dr. McDougall has said variations of many times, “It only works if people will eat it.”

    3. Hello Stan,

      Great question. I believe the reason we see that association is because once you have insulin resistance, white rice will raise blood sugars higher than brown rice. So the fat intake is what caused insulin resistance, but the white rice (or other refined carbohydrates) made it apparent. This is why someone can go on a ketogenic diet and show that their blood sugars are more stable. If you’re no longer taking in carbohydrates/sugar, then your blood sugar shouldn’t go up; however, they are still diabetic because once they eat carbohydrates, especially refined carbohydrates, their blood sugar will spike very high and stay quite high for a while.

      I hope his helps,

      Matt, Health Support

  7. Best to soak brown rice overnight at least, rinse well than cook it like pasta with plenty of water and after cooked discard the water and cover the pot with lid for 15 minutes.

  8. Well, you have to remember brown rice has the most arsenic in it, then white rice, Jasmine rice, and finally Basmati. Yes, the rice grown outside of the USA has less arsenic so that’s the kind I use.

    1. Jane,
      Is the rice grown in California (signficantly) higher in arsenic than that from India or Pakistan (the 2 countries I’ve seen that have lower arsenic)? I thought the real problem was rice from the southern US. I’m leery of imports from other countries, especially China as there are other contaminants to be concerned about e.g. cadmium, mercury, etc.

  9. I recently switched our family from brown rice to white rice after hearing that the arsenic levels where higher in the brown rice, my husband is from India and rice is a staple for them. I’m just concerned about our toddler consuming too much arsenic?

  10. Okay, but is basmati the same as white rice if it looks white?

    When they give a list of glycemic index, they do white rice as about 79, brown rice about 55 and basmati as 52.

    I like basmati the best when I am eating rice without all the flavorings.

    I use black rice when I am making things like Spanish rice, but when I do something like beans and rice without extra flavoring, I prefer basmati.

    Is Jasmine rice white rice?

    1. I always do beans with rice and sometimes beans and nuts. Plus, I tend to cook it the day before to have it be resistant starch.

      Are those steps not enough?

      1. Laughing.
        I do things like eating vegetables before eating it and eating beans with it and drinking tea with it and using garlic and taking a walk while it is cooking.

        Laughing. I know that I find basmati more comforting than other kinds of rice and that probably is not a good sign.

        I also just wonder if any of this stuff really works.

    2. Deb, you asked: “Is Jasmine rice white rice?”

      Just as there is white Basmati & brown Basmati, so too is there white Jasmine & brown Jasmine. (See also earlier posts by others for comments of others regarding relative presence of arsenic, and ways to lessen it; glycemic index rankings; and nutritional value of brown vs. white rice.)

      I hope you found this information helpful.

      1. thorn,

        Thank you, I do find it helpful.

        The store packages don’t generally differentiate. Some probably do, but most just say: Jasmine or Basmati

        But it is obvious which color it is.

  11. We went from eating the SAD diet to whole food plant based 20 months ago. My husbands cholesterol dropped 43% in 9 weeks and he dropped 23 pounds. He looks great.
    A friend recently mentioned that he ate barley rather than brown rice because it had twice the fiber and more nutrients. I checked the packages and he was correct. We like both. Previously barley was mainly a soup ingredient for me but I’m looking forward to using it in other way. Any ideas?

    1. Right, as far as I can tell pearl barley has the lowest or among the lowest GI of any whole grain, around 25. My pre-diabetic wife eats pearl barley and split pea (GI ~22) or lentil soup regularly to keep her GI very low. She eats it for breakfast (I eat oat groats).

      1. But hulled barley is the one which is considered a whole food.

        Pearled has had the bran removed.

        Grain bowls or Barley risotto or Barley pilaf would be my recommendations. I have seen a lot of recipes online with Barley. I have seen it paired with sweet potatoes or pumpkin or carrots or kale.

        Search by barley and whichever ingredient you like.

        1. I agree hulled Barley is best, but it is hard to find. Check the pkg carefully, if it takes less than 60-75 minutes to cook, it is not truly whole grain.

          I do not eat rice, ever.

    1. Dr. Greger recommends to buy it from places which have less of an arsenic risk and then cook it specially. He has videos on that.

      He also said that they didn’t have evidence that there is enough arsenic in rice to cause cancer.

      I am wondering if people could eat calcium-rich foods with rice and neutralize the problem further. It seems to work with the plant kingdom.


      Not sure if it is a real concept. I just follow hunches.

  12. How about parboiled rice?

    I looked for countries which use parboiled rice and Spain was listed.

    Not that it means much because USA was listed, too, and our rice certainly isn’t all parboiled.

    Harvard Health Publications says that it has double the fiber that you would get from eating white rice and that it has a glycemic index of 38 compared to 89 from white rice.

    Now, if it only could taste more like white rice then I could be onto something because it is also cheaper to buy and comes in ridiculously large bags.

  13. I do prefer white rice as well. I have tried to eat only brown rice but it takes too long to cook, and it feels heavy, so my preference goes to the white rice. I did find some Jasmine Rice with black and red rice in it, so I believe this is a better choice. I do serve it with beans, chickpeas, greens.

    1. Marta,

      I agree that it feels heavy.

      I don’t mind it in something with a lot of sauce, but fluffy white rice is so pleasing.

      I am going to try parboiled. The potential negative is that I won’t like it and I will have a very big bag of rice, which I will have to buy a special bigger storage container for.

  14. I didn’t use the Micropulse ICES last night and I ended up falling asleep closer to 3:30, so my circadian rhythm is still off.

    I was reading the blog about studies with the ICES today and in bunnies, it increased circulation and decreased inflammation for 3 years after the treatment ended.

    That is already cool enough.

    1. Nope, it was the blood flow changes, which they mentioned lasting for 3 years.

      Someone recently talked about nocturia, this says it helps with urinary incontinence, is that similar or no? II know that nocturia is more often related to kidney overproducing urine at night. I just have been reading the research for the ICES and saw the sentence starting at “for the direct treatment of chronic pain, inflammation, deep tissue injury, polyneuropathy….. spinal injury and paralysis, urinary and fecal incontinence” and the nocturia post came to mind. I don’t know if those conditions are related at all, so I am sorry if it isn’t helpful.


      1. My brother wouldn’t try my gadget. No faster wound healing for him then.

        I was looking it up and it said Alzheimer’s, Dementia, Brain Injury and it does things like increasing neurotransmitters. Pretty sure, if I remember properly, it helps improve kidney function and there were a few other things, so I guess I am going to solve for sleep and heal my brain.

        4 days wasn’t enough to heal my circadian rhythms, even with the vegetables, but 4 nights of sleep was heavenly and a half hour improvement is so much better than the last thing I tried when I went from falling asleep at 4 am to falling asleep at 7.

        1. It is midnight and I already slept 2 hours before my dog woke me up.

          I feel like I slept all night long.

          I might be increasing blood flow to my brain for 3 years right this second.

          I do wonder if I am also opening up my blood brain barrier for 3 years, too, but they have been using it for Alzheimer’s and Dementis and Traumatic Brain Injuries and Depression and for sleep, so it is a calculated risk. I feel like I will heal my brain quickly. Maybe like the women who healed the balance issues in her brain in a few weeks just by stimulating the nerves of her tongue.

          I will try to stop writing about it, but I started at 10 o’clock and it worked.

          1. Slept instantly every time I used this and I am confused.

            Is sleep related to magnetism or blood flow or inflammation?

            Why does using a pulsed magnet improve blood flow for 3 years?

            Are blood flow and inflammation that related to magnetism?

            The non -science person is so curious.

            We say everything is caused by inflammation but is it the oxygen from the blood routesux thing.

            Why did this device bring down the inflammation in my wounded ankle after a few hours and it never got inflamed again?

            Is it going to get inflamed in 3 years when the circulation benefits slow down?

            Yes, I am so uneducated that I don’t have any good concepts even

            1. The foot and ankle inflammation question is because before this, I could do things to bring the swelling down like Serrapeptase and I would get so excited until the next day when it came back again.

              This device, I used for hours – maybe 6 or 8 hours on my ankle, and I say 12, but I wanted to use it for so many things that I moved it, but the swelling went down and never came back and it has been so long. Before I came here.

              1. Why can I just sleep on demand with this?

                I have tried ten zillion techniques which didn’t work but somehow without trying to clear my mind or practice mindfulness or breathing and without using blue blocker glasses, I just turn this on and close my eyes and still myself for one minute and I am asleep. Then, my dog wakes me up, I let him out and come back and fall asleep a minute later. He woke me up twice last night and that usually would cause sleep disruption and now, I think I need to get one for his bed.

                1. Laughing, sorry to Enthusiast, I have been back to rambling.

                  I am just utterly perplexed that I healed my sleep in 60 seconds after a decade.

                  I have such excitement that it might be cleaning my brain every night, even just sleeping could be having that happen, but I can use it on gamma and get my brain clean from the sleep and the gamma, plus get circulation to the brain.

                  I tried using it lower on my body, trying to protect my blood brain barrier, but it was way to overstimulating. If there are women ho have sexual issues, increased circulation might be the answer to that, too and I am not trying to joke around there. I know that some people really do have problems.

                  I am interested in PEMF as a topic. Are there any studies calling it dangerous. Laughing because I will have healed my brain with it by the time you tell me.

  15. Dr,
    What about the “arsenic “issue?
    As far as I know arsenic is more tied to brown rice vs. white rice.

    Are there any studies on this sub?


  16. uh-oh.
    I just bought a bag of California white basmati rice, a Lundberg product, and thereafter came across this discussion. According to this discussion, my purchase was a mistake?

    The only brown rice I saw at the grocer was in a ‘Minute Brown Rice’ box. There was a bag of brownish-looking rice, too, though I didn’t look at it. Instructions for preparing the rice didn’t include an overnight soak or rinse prior to cooking.

    From this discussion, I now know to buy only color, or brown, rice however, other than black rice at Whole Foods, I’ve not seen any other colors. Where are these easily purchased or, are color rices an on-line purchase only?

    1. What’s wrong with switching to wild rice? More nutritious, tastes better, no arsenic, feels better in the mouth. More fibre. Rice is a terrible product by comparison.

      1. Thanks. This is also a product high in arsenic so should it be soaked overnight in salt water? Or, simply well-rinsed?

        > NutritionFacts.org | John Newell replied to your comment on White Rice vs. Brown Rice.

  17. I don’t understand why you people are so interested in continuing to eat rice when clean (Canadian) wild rice is available, far more nutritious in every way, tastes better and feels better in your mouth when you chew it. It helps prevent constipation, helps resolve chronic constipation and systemic constipation and is an essential food for health restoration.

    On top of that, wild rice blends in perfectly with any meal from salads, to soups, main courses and even deserts.

    Conversely, any kind of rice has less than half the nutrition of wild rice (really a grass seed, so not a grain) and contains arsenic (poison).

    The white version is one of the world’s most significant causes of constipation, chronic constipation and systemic constipation. You can’t get much worse than that unless you eat concrete.

    Brown rice goes the other way. With the hull still on it, the fibre is harsh and can cause grazing in the gut if too much is consumed at once – especially if it isn’t cooked enough.

    All forms of rice contain gluten. Wild rice does not. So if you are overweight, you are far better off eating wild rice instead of any type of rice.

    By comparison, rice is nutritional lunacy.

    Think about all of those Chinese cures. Why do you suppose they need all of those cures? Does the word rice ring any bells?

    People have the mistaken impression that Chinese and Japanese are paragons of healthy cuisine. In many ways they are. Or were before the Western Diet was inflicted on them. But before that, they had rice. Rice is grain. Grain is gluten also known in the wallpaper business as glue or wallpaper paste. That’s because it’s sticky and dries hard like rock. Inside you it’s just as sticky. It becomes a mucosal burden no human evolved to deal with. So Asians do get sick far more often than you hear nutritionists mentioning.

    Our bodies secrete all the mucus needed without adding the mucus load from rice or any other sort of grain product to it. Very few organisms have evolved to deal with the physical impact of excess mucus.

    Those that did are called microbes, fungoids, a few insects, fewer birds, and rodents.

    All of those beings have organ enhancements you don’t.

    In the case of rodents, they have front teeth they gnaw with that grow rapidly. The significance of that to we humans is that the slime from chewing grain products does not become a crust along their gum lines as does happen with us. Now you know what the dentist is scraping off your teeth when you have your teeth professionally cleaned. Grain is the number one cause and almost the only cause of gum disease.

    In addition, rodents have an enlarged cecum that is capable of digesting cellulose, the undigestible part of the grain. But even so, in order to fully digest and assimilate the full nutritional spectrum of the grain they eat, they have to re-ingest their own excrement. Are any of you planning to do that? Not likely.

    So eating rice is more of a threat than you thought. Gum disease causes a breach in your immune system once your gums start to bleed. That famously leads to heart disease according to doctors everywhere. Funny they never talk about what really causes gum disease isn’t it?

    On top of that, heart disease is all they talk about as a health impact from gum disease. There is a reason for that. They cannot easily pinpoint other sites of disease and attribute it to a single source. But think of it this way: if a phosphorescent dye were added to the bacteria invading your body through your gums, you would see the glow travel through your blood stream to every organ and cell in your body. Infections don’t just happen in one place. They are equal opportunity invaders. Consequently, every cell and every organ including your brain suffers. Doctors and scientists just notice what is most obvious, not the big picture.

    Your heart is your most vulnerable organ for a number of reasons. It does not only pump your blood, it is full of blood and as such is kind of like a sponge only way more organized. Also due to its structure, there are far more corners and pockets where things can get stuck like plaque. Don’t think plaque is something inert. It’s not. It’s alive and a great environment for infection to manifest.

    Other organs suffer too though and that includes your liver, kidneys, skin and the rest. Doctors call the conditions these organs suffer diseases as though you caught them from somewhere else. Well you didn’t, you bought them at your local grocery store. So that makes those conditions self-inflicted injuries, not diseases you caught somewhere.

    We know grain causes gum disease because the archeological record tells us emphatically when humans started having problems with gum disease. Grain consumption and gum disease were simultaneous.

    Before grain, humans led long lives once they survived childhood, strong bones, perfect teeth and no toothpaste, tooth brushes or dentists.

    Then of course as mentioned rice makes a tremendous contribution to constipation in all its forms as well as to irritable bowel syndrome and others. Doctors often tell people that constipation is a side effect of various drugs, stress and at least fourteen other causes. But other than committing colonic suicide by intentionally holding back a bowel movement because we’re too busy just at the moment, white rice and other non-brown forms of rice as well as other grains contribute mass to the stool without sufficient fibre. Even worse is the fact that rice particles in the intestine give up moisture too readily and have the nasty ability to collapse into a stiff consistency that is rather brick-like.

    The addition of grain to the diet caused degenerative diseases (as they still do) and therefore shorter lifespans. The women at the time according to research on bone structure and health has determined that the women then were stronger than the strongest men today.

    So tell me, why in the face of all of this would you still want to consume rice?

    Keep in mind that what I’ve just said here is easily verified by using google and comparing time lines and reading about the people who lived before and after grain consumption. This is all public domain stuff, not hidden in science journals. The reason doctors haven’t said anything is because archeologists didn’t think to tell dentists or doctors about their research. Dentists don’t talk to doctors and doctors typically don’t talk to anyone either. But since I’m not a doctor and I am interested in a wide range of subjects I had no limitations on what I could learn and the native ability to put two and two together.

    Some things you can try in your own kitchen. Mash up some rice with water and let it sit on the counter and see what happens. For an even more realistic effect, mix some meat shreds into it and maybe a bit of milk. Let that stand in the sun at 98 degrees and see how long you can stand it. The smell will be similar to what you smell when you take one of your unhealthy dumps even without hydrochloric acid and bile added to it.

    None of this is rocket science. When people argue I just say: Prove me wrong. Not possible.

    1. Thanks, John, much appreciated.  You saved me a lot of research . . . And, now, no more rice.   May I ask, do you have a similar view on bread ?  I will be reading more on Dr Gregers site going foward.Sent from my Galaxy Tab® A

      NutritionFacts.org | John Newell commented on White Rice vs. Brown Rice

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        What very few people realize is that when humanity evolved, starting 3.4 billion years ago from a single cell, grain had yet to make an appearance and cows were also unicellular. So no grain, no dairy products. Jump forward to a mere 15,000 years or so ago and humans were still not consuming grain but were about to.

        At that time, life was brutal and for the young of all species, terribly short. Those that made it to adulthood though tended to live long, healthy lives barring accidents. For humanoids, that meant 70+ years and a full head of teeth when they died. That in the complete absence of toothpaste, mouthwash, toothbrushes, dentists and oral hygienists.

        We are used to being told our ancestors lived short sickly lives on average. Well if you count all the babies and children who died early, then yes they lived an average of 25 years. But if they were lucky enough to reach maturity it was a completely different story. In fact the sickly part didn’t start until humans, who up until 15,000 years ago, had never eaten grain as a dietary staple, did eat grain as a dietary staple. Soon after, lives did indeed become shorter due to the resultant gum disease grain consumption induces in the absence of modern dentistry and a paid up dental plan.

        The life shortening part was due to gum disease which as everyone should know by now but don’t, is caused by grain consumption. Grain mixed with saliva becomes glue. Wallpaper paste.

        You can test this for yourself. Eat a few buns or sandwiches then go around your gumline with a soft dental pick. You’ll scrape out white slimy stuff. Flour residue. When you brush, water pik, scrape and rinse, you never get it all. That becomes the plaque your dentist has to remove or you get gum disease and your teeth eventually fall out.

        Grain contains gluten and if you take the ‘t’ out and lop off the ‘n’ you get glue. Every single animal, bird, reptile and amphibian on this planet secretes all of the mucus it will ever need; including humans. None of us evolved with a mucus deficit. The few that did consume grain were microbes, fungoids, some insects, fewer birds and rodents. All of those exceptional life forms that evolved special adaptations and organs to enable them to consume otherwise inedible grain.

        Of them, rodents, are our closest relatives and they are capable of successfully metabolizing grain. They have unique dentition: front teeth that never stop growing. The significance is that in this case is the plaque (glue) that would normally accumulate along the gum line where teeth and gums meet doesn’t accumulate because the teeth grow just fast enough to ensure the plaque can’t harden, crystallize and cut their gums. The plaque is carried away from the gumline. The teeth stay the same length because their owners are compelled to constantly gnaw on hard substances that wear their teeth to length.

        When the gums are cut bu plaque crystals, bleeding ensues. The blood is the instant super highway for bacteria into your body. Your immune system has been breached and bacteria in the mouth has direct access to every cell in the host’s body. Even with dental care that can be fatal. Eventually. Without dental care, it’s fatal much faster as we are constantly told now due to heart disease having become the number one killer world wide. That makes sense when you understand the real role grain plays in the human life cycle.

        As much as dentists and doctors like to tell us that gum disease can lead to heart disease, what they don’t tell us is that oral bacteria is an equal opportunity invader. Hearts are simply the most vulnerable organs we have and they fail first as a rule. The archeological record shows that after the introduction of grain to the human menu, life expectancy fell off a cliff and both gum disease and tooth decay were rampant and have been ever since.

        But that is far from all. Rodents evolved another digestive tool we don’t have. That is an enlarged caecum at the entrance to the large intestine that enables rodents to digest cellulose and mucus. Cellulose is the hull covering each grain – fibre in other words. Breaking down the fibre also breaks down and separates the mucus to some degree. But even then, they still can’t fully metabolize the mucus until they’ve excreted it. Exposed to air it dries out and that fully destroys the adhesiveness of their feces which they later re-ingest and fully metabolize.

        Have you ever done that with your toast and jam? Me neither.

        But if we don’t do it, the mucus load we just ate which we did not produce ourselves becomes a mucosal burden we don’t need and never needed and now have to somehow get rid of. But being sticky and slimy, it doesn’t want to leave. And it’s thicker than our own mucus. But even under a microscope it looks the same.

        To understand how this could be, you need to know a little about motor oil. Oils differ in a number of ways but what is important here is viscosity. That is the thickness of the oil. Thickness determines how quickly the oil will flow at a certain temperature. In winter we use thin oil that flows easily and in summer we use heavy oil that won’t break down when the going gets hot. It all looks the same under a low powered microscope.

        Our bodies secrete thin mucus of slightly different viscosities depending on where it’s needed in our bodies. This mucus we secrete is at the perfect viscosity and is maintained that way by our body heat. Mucus from grain is thicker than what our bodies secrete at the same temperature. In us it clogs up the channels through the walls of the intestinal tract because those channels evolved to convey our secreted mucus whose viscosity is much lighter.

        To make matters worse, grain residues in the stool collapse as they give up moisture to the large intestine, becoming denser and brick like in consistency. While this was certainly enough to cause chronic constipation before the 20th century the advent of highly refined flour mean a complete absence of fibre in most consumed grain products – especially in North America where at least 80% of the population is constipated and most don’t even know it because constipation has become normal.

        Constipation has never been normal or natural. Natural is food in, waste out on a 12 to 14 hour cycle or less depending on the natural foods eaten.

        So three meals a day should produce 3 bowel movements – at least. The time it takes for a natural dump is between 7 and 14 seconds. Most people have reading material with them while they are hoping to pitch a loaf. That is constipation and if you are a grain consumer, now you know part of the reason why.

        So when your doctor tells you that you’re normal that is not necessarily good news.

        1. Thanks! While never much of a bread-eate, all grain produts will now be considered cautiously.Sent from my Verizon, Samsung Galaxy smartphone

        2. John,
          Do you have any references for your many claims? I am interested because e.g. a quick search produced

          Dietary Fiber Intake Is Inversely Associated with Periodontal Disease among US Adults.

          Your note, which I skimmed, seems to conflate processed grains and intact whole grains. Given the above study, I kind of have my doubts about your views on intact whole grains. People are free to express whatever opinions they have here but one’s views are more persuasive if backed up by science.

          >>>and cows were also unicellular.
          Unicellular cows. First I’ve heard of that.

          1. First of all, that study is flawed. Big time. It was way too short and the scientists conducting it were complete idiots. It’s hard to imagine how they kept straight faces as they cashed their grant cheque.

            In a mouth that starts off healthy, it can take 40 years for gum disease to develop even on a diet of processed foods. That delay is why people have so much trouble connecting the dots.

            Constipation often doesn’t take over your life until you’ve subjected yourself to nearly 10 years of abuse. You don’t give a kid a hot dog on a bun and think he or she will be chronically constipated by the next morning either.

            Modern studies are very often conducted by scientists who have absolutely no clue what they are doing when they start and still have no clue when they finish. That’s why they publish. They are hoping others will read their work and either agree with their conclusions or point out their errors so they can get more money to do another ridiculous study. THAT is why medical advances take so long. It’s the blind leading the blind and stupid.

            From there you do as I suggested in my comment instead of shoving it back on me: you google the skulls from the ages you need and have a look at the photographs. If you read enough of the accompanying written material, you’ll soon discover the trail through the years that lead to the archeologists arriving at their conclusions that grain and gum disease are partners in crime. Only when they first discovered it they didn’t tell anyone about it. Science workers don’t cross pollinate.

            I discovered the link for myself by doing what I’ve just suggested you do (for the second time). It is not rocket science. But I did this more than ten years ago. Archeologists were sitting on this information back in the forties.

            That’s why what I’m saying here is a revelation to you. The archeologists and the dentists are still not talking.

            On top of that, yes there is a historical record and that record is based on the work of Dr. A. Price of Cleveland who studied modern aboriginal people to find out why they alone of all the people on earth did not have gum disease, cavities, poor jaw structure, no toothpaste, tooth brushes, mouth wash or dentists.

            His work was published in 1939. The year WWII broke out. The war obliterated any publicity his work may have received at the time.

            The title of it was: Nutrition and Physical Degeneration – A Comparison of Primitive and Modern Diets and Their Effects. The book was a masterpiece and historically significant. All of it might have been lost if Dr. Stephen Lin an American Dentist, had not accidentally found a copy of Dr. Price’s book in a Turkish bookstore while on holiday I believe some time after 2010. He understood the monumental find he had made and was able to fill in the gaps in Dr. Price’s work that subsequent science had provided. Most notably Vitamin K2.

            Dr. Lin went on to write The Dental Diet in which he describes much of the process I’ve outlined. The essentials at any rate that seem to be troubling you. This book was published in 2018 and you can buy it on line. I highly recommend it. Easy to read and full of common sense that you will never get from the medical profession that is not Dr. Greger or Mercola or Dr. Alan Gaby (Nutritional Medicine).

            A lot of what I write is me putting two and two together to make four. Since doctors are professionally allergic to each other especially when they are from different disciplines, there are lots of important discoveries to be made by simply reading the works of two of them on the same subject. You often find that knowledge that is common in one field is unknown in the other. A good example is when you compare the operating practices between vets and doctors.

            When a vet starts a work up on your dog, a scat sample is mandatory up front. The vet knows that the scat will tell him or her most of what needs to be known to begin the diagnosis. A doctor does that as a very last resort most of the time or not at all. So doctors miss a lot and they have misconceptions based on their own constipated normalcy as well as errors in the medical books they are forced to learn by rote.

            Think about it. Until Drs. Gaby, Oz, Mercola and Greger finally started talking about nutrition food was not considered of any medical consequence. That is still the case today. These three doctors are anomalies, not the norm in medical circles.

            So far all medical doctors who write self help books become pariahs in the medical community. The medical profession does not want anyone to be different. They are a hidebound bunch that are constrained by legislation in nearly every country in the world.

            It’s illegal for a doctor to prescribe food to treat a medical condition. Only turmeric has been through a medical trial. There is no money in funding medical trials for food because food cannot be patented. So the millions needed to run medical trials cannot be recouped by patenting the successful trial candidates.

            If a doctor were to prescribe food and something, anything went wrong, that doctor would be sued for medical malpractice. So there is strong incentive to stay right away from talking about food.

            Dr. Greger is walking a fine line here and most of you probably don’t realize just how much courage it takes to do what he is doing in a completely hostile professional and political environment. I have personally know of two doctors who were professionally raped by the Ontario College of Physicians and Surgeons. One lost her license to practice within two weeks of crossing the sugar industry. The other was illegally invaded by police and he eventually went bankrupt despite all of his patients financially supporting him. Not one of his patients would say a bad word about him. So his methods which were beyond stellar, were convicted instead.

            Don’t think for a moment that new knowledge can only come from doctors. In many cases the medical profession is twenty to thirty years behind people like me in many areas.

            The irony is that advances people like me make are generally matters of perception based on work done by doctors themselves. They irony is that like Columbus, they have no idea where they are going, have no idea where they are when they arrive and have no idea where they’ve been when they return.

            You might think this is rare. You would be mistaken. The reverse is true. That’s why when doctors and scientists finally get something right, it makes medical news. Hilarious. I could make medical news once a week. But no one would listen because I’m not a doctor.

    2. John, would you know how I leave this conversation? The unsubscribe link doesn’t appear to connect.

      Thank you.

      > NutritionFacts.org | John Newell commented on White Rice vs. Brown Rice

      1. Good point well done. We may all be trapped in here forever!
        Sort of cyberspace Hell and no way out. Our best bet may be to say no more on this subject and this twice before contributing any more insights.

        So that’s me done on this thread.

  18. In the fifth from the last paragraph I made an error when I said women of the time. I meant women who live prior to grain consumption were according to their bone structure, stronger than the strongest men today. These dialogue boxes don’t have any edit capability so you can’t edit errors. Hopefully this can be fixed.

      1. It depends what the rest of your diet consists of. You can’t normally fix anything with just one foodchange. Exercisematters too. But if dairy, flour and sugar are gone from your diet and your meat consumption reduced to what your body actually needs then your body kicks into restoration mode assuming that the fake foods you dropped were replaced with non-nightshade vegetables. Of course if you are chronically constipated there will be other things that need to be done too.

    1. Dr. Oz? He’s hardly an authority on nutrition and in fact, has come under scathing criticism for his hyped recommendations. Dr. Mercola strikes me as unreliable (although to be fair, I have learned some valuable information from his website and have bought some of his products e.g. his non-teflon-based dental floss, which is hard to find). The WFPB doctor I am aware of that de-emphasizes grains in favor or beans/legumes is Dr. Fuhrman. He’d me a more appropriate addition to your list.

      It is not new news to point out that processed/refined carbs are health-damaging. The issue, it seems to me, is your claim about whole grains. There are many studies supporting the opposite – eating whole grains is healthful, including those with gluten, UNLESS you are gluten sensitive. (Even if someone is gluten sensitive, there are gluten-free alternatives e.g. amaranth, buckwheat, quinoa.) Examples from


      ” A recent review of 20 studies, with 2,282,603 participants and 191,979 deaths during the study periods, found that greater intake of whole grains was significantly associated with lower risk of all-cause mortality (Adv Nutr, November 2016;7:1052-1065). Each additional three servings of whole grains per day was associated with a 25 percent lower risk of death from cardiovascular disease. Many other studies agree with these findings:

      • Researchers followed 54,871 Danish adults, aged 50-64, for almost 15 years and found that those who ate a lot of whole grains, particularly rye and oats, had far fewer heart attacks (Am J Clin Nutr, Feb 17, 2016).

      • Whole grains lowered total cholesterol and the bad LDL cholesterol (Am J Clin Nutr, Sept 2015;102(3):556-72).

      • In a study that followed 108,000 Danish, Swedish, and Norwegian participants for 11 years, those who ate more whole grains had a significantly lower risk for colorectal cancer (Cancer Causes Control, July 2013;24(7):1363-74).

      • 120,010 adults, ages 30-64, were followed for 10 years and those who ate lots of whole grain oats, rye and wheat lived longer than those who ate less (Br J Nutr, August 28, 2015;114(4):608-23).

      • A survey of studies published between 1965 and 2010 showed a reduced risk for overweight, diabetes and heart attacks with high intake of whole grain cereals or mixtures of whole grains and bran (Am J Clin Nutr, Aug 2013;98(2):594-619).

      • A review of 29 articles showed that people who ate whole grains had a 20 to 40 percent reduced risk for heart attacks and diabetes (Curr Atheroscler Rep, Nov 2004;6(6):415-23).

      • The Physicians Study followed 86,190 male doctors, aged 40-84 for 5.5 years. Those who ate whole-grain breakfast cereals lived longer and had fewer heart attack deaths than those who ate refined-grain breakfast cereals (Am J Clin Nutr, March 2003;77(3):594-9).

      I have no doubt you will simply claim without any backing that all these studies are flawed but so be it. I’ll go with Dr. Mirkin and those and other studies, and oh yes, with Dr. Greger as he actually recommends eating 3 servings of whole grains (including “psudo-grains”) per day.

      You mentioned Dr. Gaby. I assume you are familiar with his book “Nutritional Medicine”. He has a chapter on periodontal disease and gingivitis. I found it interesting that he mentions as risk factors, smoking, poor oral hygiene, nutritional deficiencies, allergy and REFINED SUGAR. He does not mention whole grains. Guess he’s one of the ignorant doctors.

      Not surprising, I like anyone who has paid any attention to Dr. Greger agree that eating processed foods, simple carbs and sugar is damaging to health. I also do not think eating many or even any whole grains is strictly necessary in an overall healthful diet. But your wholesale attack on whole grains still strikes me as unconvincing.

      1. I mentioned Dr. Oz for a number of reasons. First, he was the first doctor (and a heart surgeon to boot) to publicly denounce dairy on TV. He also was the first to denounce beef during Oprah Winfry’s battle with the Texas Cattlemen’s Association. He was also the first to make public in North America the benefits of the Neti Pot and demonstrate how to use it. For those reasons alone, the man is a paragon.

        Yes he has made mistakes. Those mistakes are almost certainly due to the pace at which he now has to pump out his shows. His first big blunder was cyanide in apples. Yes there is cyanide in apples – in the pips we don’t normally eat. But in such low levels that if you swallow the occasional one it won’t affect anyone’s health. He was pilloried for getting that wrong. He doesn’t do the research his shows are based on. If his researchers make a mistake, so does he. Plus he is a doctor and as such he still has to follow the strictures of his profession that frequently enough are flat out wrong. There are plenty of fields in which patients can easily outstrip their doctors in terms of learned knowledge. No doctor can keep up with the amount of research going on today.

        I agree that Dr. Mercola can also be unreliable for exactly the same reason plus he’s a sensationalist and that irritates me no end. But he seems to be more up to date with nutritional medicine personally than Dr. Oz does. Some of what Dr. Mercola comes out with is nonsense for the same reason Dr. Oz’s boners are nonsense but he doesn’t do it on TV. He doesn’t write all of his own material and plenty of times he’s using old information. Regardless you admit you’ve benefitted. So have I. No one is perfect and we’re all trying to hit a moving target.

        Dr. Gaby is another doctor who is still following the erroneous definition of constipation and as you peruse his book, the findings in it reflect that. BUT he was the first doctor to provide the platform from which the ancient and correct concept of nutritional medicine could dragged into the medical arena and legitimized.

        What you will find common to all of these doctors and doctors in general is an almost paralytic absence of knowledge about healthy bowel movements. That is because they are guided by the medical definition of the word which in every medical dictionary I’ve seen, is wrong.

        Since that definition is wrong, all of the knowledge based on that fundamental error is tainted and tends to be wrong as well. You can go and look it up and try and figure out the error yourself.

        Suffice it to say that any study done by constipated scientists is going to generate errors in interpretation. It all comes under the heading: garbage in, garbage out.

        That is, if your fundamental premise is based on an error, your conclusions will be erroneous.

        The archeological record is beyond reproach regardless of modern studies. The conclusions reached at the end of a study are opinions based on best guesses. That does not mean they are correct. The skulls showing the impact of whole grains on both skulls, teeth and absent teeth are not an opinion, they are evidence.

        Just because the studies found a decrease in cardio deaths does not mean a damned thing in terms of whether or not grains are a cause of other degenerative diseases. What they got was the low hanging fruit. An important achievement nonetheless.

        Not one of those studies considered dental health at the outset as a potential factor in deteriorating health. We know that because despite the decrease in mortality, there was still mortality that was left unexplained.

        After you get past leading cause of death there are always other causes of death and they don’t happen by magic.

        The Physicians study you cited was a hoot. A one year study with this as the caveat: “little is known about their direct association with the risk of premature mortality.” That blew the entire rationale out of the water.

        The other studies associated with this one were those that examined studies from 1965 to Dec. 2010. During most of the time these studies were run, scientists in general were abysmally clueless about food impacts and knew nothing official about any foods. That extends to this very day. So the conclusions were being drawn from a virtual vacuum. Nothing about gum disease in any of those studies or constipation. So certainly whole grains would show a benefit over refined flour. How could it not. NO fibre. But that cannot lead anyone to conclude there is no negatives associated with whole grains.

        That Scandinavian study was another of the same with expected rates of mortality differences between whole and refined grains.

        As I said in my post, cause and effect with grain takes many years to manifest. You don’t find long term impacts in a short term study.

        People who are young tend to think old age is decrepitude. Yes it is if grain is part of your diet. Grain, meat and sugar are arthritis personified. Regardless of whether it was whole grain or not.

        My position is all about health restoration. Health restoration is difficult to impossible if grain of any sort is in your diet. When you are attempting to restore your health, colonic in particular, you don’t sabotage the effort with elements that you didn’t evolve to consume. If you want to restore your health, you go all out to do it, you don’t just sort of attempt to restore your health. Doing that is a waste of time and effort.

        NONE of the studies were between people who consumed whole grains regularly and those who consumed NO grain of any description AT ALL. So nothing you presented in the way of an argument holds a drop of water.

        What does hold water was Dr. A. Price’s world wide study of aboriginal people in the 1930s mentioned in my earlier post. None of them ate any grain at all. Every one of them had healthy gums, teeth and an absence of modern degenerative diseases. That is a reality none of modern day studies even begin to address.

        None of the doctors we’ve talked about know much if anything about health restoration as a healing procedure. Health Restoration is a process, not a diet. You either do it properly or you don’t.

        There is zero reason for grain to be part of anyone’s diet based on the historical record and the current record for indigenous people. Most of our ancestors did not consume grain of any sort before 15,000 years ago and they were the healthiest, strongest Homo sapiens so far. You are arguing with that as a member of one of the sickest versions of humanity there has ever been?

        Unconvincing I may be despite the evidence, but I don’t have unlimited time to write a book on the subject. I’ve used up too much time already for no apparent reason.

      2. gengo-gakusha I’ve enjoyed the conversation. I’m wondering if you would allow me to use your responses to me in my book? The title of it is: A PORTRAIT OF A REALLY, REALLY GOOD SHIT

        No joke. That’s really it. It’s a sort of irreverent explanation of how to go from systemically constipated to clean and functioning that humanity has needed since the 1600s at least.

        Regardless, I certainly appreciate the time and effort expended.


        1. John,

          Regarding quoting me, I have no objection, but somehow I cannot shake the feeling you are putting me on. Thanks for asking.

          1. I am not putting you on at all gengogakusha. In fact I would be very happy if you would agree to help proof the book. If so, I could send you a PDF proof copy.

            This is a book that should have been written decades ago by doctors, not an interior designer.

            Even so A PORTRAIT OF A GOOD SHIT is a book that should be taught in schools around the world to dispel the secrecy that surrounds taking a dump. Hardly anyone learns the basics and there are many basics. When I started I thought at most it would be 20 then 60 pages long. It’s 160 and there’s a lot I haven’t said for fear of boring the reader. You will doubtless want to contribute once you see how it goes.

            When I desperately needed this information when I was 29 there was nothing available so I started to do the research to save my own life. Without any kind of medical help for the most part, it was an uphill struggle for many years. Even so I did make progress thanks to forgotten early researchers whose work has turned out to be reliable and very informative.

            Since the advent of the internet, progress has been steady and now I can access recent science and see what is going on.

            Most of the time I do learn something but also most of the time what I learn is how poorly informed the scientists are that are doing the work.

            As Einstein said, People doing the research don’t know what they’re doing and that’s why they’re doing the research. Since they don’t really know what they’re doing, most of the time their conclusions are wrong. That’s why coffee is good for you one day and bad the next and good again next week.

            Of course the reason so many of them get it wrong so often is because they didn’t go back to the beginning and read the early work that did not rely on models. If the models you study are wrong, the results your own studies generate will also be wrong except by accident.

            The research being done on food now is terrific because for much of it nothing has been done before. So the results give short term evidence based conclusions. We can work with that better than rumor.

            Grains on the other hand come with baggage and an allergy to looking at the archeological evidence. And a real aversion to collapsing the economics of the grain sector.

            There is an old, old saying about bakers that predates refined flour. “Bakers die sooner.”

            Who knows if that statement is accurate but I looked quickly to see what I could find that was recent:

            “US food industry workers have a 60% higher rate of occupational illness and injury compared to workers in non-food industries, according to a new report.

            While occupational deaths are relatively rare, the risk in the food industry was 9.5 times higher than in other industries.” (foodprocessing.com.au)

            That data doesn’t tell us much but you can see that injuries aside, the food industry has problems that would be interesting to explore.

            Historical mortality rates from Health Ministries and insurance companies would make interesting reading but how to get at the records?

            My method of research is to start at the beginning of things as much as possible. There are lots of answers in historical records.

            Anyway you will want to see how our conversation appears before you agree to its publication. I can’t accept permission without you knowing what you’re agreeing to. That wouldn’t be fair.

            I think you would find the book very interesting though. Maybe it would be popular in Japanese. Besides that though, your views of what I’ve written could add a dimension to the book it would never achieve otherwise. It could be a lot of fun.

            The flip side is that as I write it, I’m continually asked for information that’s in the book. But stopping to answer slows it down. People are dying waiting for this book. It’s a harrowing thought.

            We would of course have to work out how to actually contact each other.

            I don’t know if they allow sharing e-mail addresses but here’s mine: gullyfourmyle@gmail.com

            1. John, Sorry, but proofreading is not an activity I to do (and already do more of that than I wish to do). My time is limited and I fanatically control my schedule/projects, so cannot accept your offer to participate in your research/book writing project, but wish you the best in your effort.


  19. First thing in the morning I tried a bowl of white rice and it raised my blood sugar from 80 to 90. Contrast this with oats made with water which raised my blood sugar to 116. Now which is more likely to promote T2. Try it yourself

    1. That’s really interesting given rice is generally stated to be 20pts higher on the glycemic index scale. Or 10pts with glycemic load.
      Probably due to the fact that individuals respond to foods differently. I can eat 4.5c of white rice a day for weeks and still have 2-3 bowel movements everyday. Quick and clean movements.

      1. Rice doesn’t always become a problem on its own. We are born with strong vigorous intestinal tracts normally. Abuse such as holding it instead of evacuating the bowels when the urge strikes is often the first form of abuse. Then antibiotics often comes next. Stress is a great cause as well. Once the bowels become sluggish that’s when oroblems start. Most people don’t realize they’re doing anything wrong so one abuse follows another. Whole grains mask the problem.

    2. Why don’t you eat a salad instead?

      What I eat for breakfast is the following:

      Arugula, cucumber, 1/2 if a small carrot, radishes, blueberries, cabbage chopped very fine, richiccio, endive, green beans, sliced almonds, chopped celery, olive, tahini, flax oil, apple cider vinegar.

      That makes two meals. From there you can add and subtract as you run out of things and buy others. You keep it from being boring. There are lots of different veggies and berries that all help keep your blood sugar low.

      Be sure to drink a swallow of water per mouthful of food. That will decrease how much food you eat, hydrate your chyme then stool as well as making the whole much easier to digest.

      There are those who say to drink after a meal. That I did for years. It was counterproductive.

      When you have soup, all of the nutrients are hydrated. Drinking water with a meal is the same thing and doesn’t dilute the stomach acids in a normal person. The stomach simply secretes more stomach acids to accommodate the water.

      The two salads often mean I don’t need an evening meal. As well you’re free to add fish or some sort of meat to it to get other nutrients such as B12. I do take K2 as a supplement because that is the calcium traffic cop. It’s the difference between healthy strong teeth and no teeth for some people.

  20. Mark,

    Nice work on checking your blood sugars and not assuming.

    I’d be curious if you tried some experimentation with different oats, ie: steel cut whole vs the other three forms. That’s not to say that it would be different for you, only a thought from past experiences.

    Because your curious, I’d encourage you to try some other grains and see how your body responds. Great way to tune into what works from a blood sugar perspective.

    Dr. Alan Kadish moderator for Dr. Greger http://www.Centerofhealth.com

  21. John,
    I would welcome a new food to include in my limited (migraine elimination diet). Where can I get Canadian Wild Rice, is Organic or non-GMO available, and what brands do you recommend?

    1. I get mine direct from the source in Northern Ontario

      Their name is Canadian Pure Wild Rice. The lady who you talk to is Kailey. Pretty nice people and very willing to talk to you about the product and how it’s harvested.

      I have no idea though whether it will help with migraines. I’ve only had one headache in my entire life that could be said to be on that scale and that was at least 50 years ago. So memorable. I can understand you searching out the best you can get.

      What have you tried so far? I’m interested. Has anything helped?

      1. John, So far the best strategy has been avoidance of so called triggers which led me to elimination diets. I have tried several elimination diets I found online but the potential triggers are very, very large in numbers and are difficult to ascertain because some can take up to three days (I am told) to cause a migraine. So the strategy is to record everything I eat and when I get a migraine, look at the last three days of records and look for patterns and suspect foods. Then when I have many migraine free days in a row, try the suspect food several times a day for up to a week to determine if indeed it was a trigger. Of course. the process is not foolproof because non food triggers exist (weather changes, stress, change in sleep patterns, and others) which complicate the process but since food is the easiest ‘trigger’ to control, it is my best bet. For years it was easier to determine my triggers because the migraines came about in minutes or hours after eating some foods and I just stopped eating those foods permanently. But in the last few years, as I got ‘healthier’ and got off many doctor prescribed medicines for other conditions, my migraines increased in frequency. I later learned that some of those medicines were acting as preventative medicines for migraine.

  22. John, I ran out of space to finish. So I went from one or two migraines a year for many years to average one migraine a week, and after the help of a wonderful book and many , many months of trial and error, I got it down to average one migraine a month. The book I used as an authority is, Heal Your Headache by Dr. David Buchholz.
    And thanks for the information on the wild rice.

    1. John,
      That’s an interesting two meals. How many calories are you taking in? Sounds very low to me, and way to low for my caloric needs.

      To get the needed calories to keep a barely low normal BMI (I exercise a lot), I eat a lot of nuts/seeds, beans/legumes and yes, even those evil whole grains. No animal products (I’m vegan). If I wanted to try going grain free, I’d substitute sweet potato or other starchy vegetables (except potato despite what Dr. McDougall says). Might try it.

      1. Hi gengo-gakusha and SeniorCitizen,

        I have no idea how many calories I consume. Too many I think. I eat a lot and am trying to cut down. I’m not fat though. I’m a high energy person and I work nearly all the time I’m not asleep 7 days a week. I do eat fish, turkey, chicken, lamb, goat and the only cheese I eat is Gouda.

        I used to eat far more than I do now and was hypoglycemic. In fact what I had is what I call Intermittent Hypoglycemia. It’s a mistake to think that people who have Hypoglycemia all the time. At least the symptoms. One of the trademarks of that is an astounding diet. I could eat all the time and be hungry for more when finished my fifth meal one after the other.

        It’s very difficult to cut down because there is no satiety hormone (Leptin) to control it. That’s one reason I drink water as I eat. It does tend to fill me up long enough for me to feel full momentarily.

        Switching to a non-grain diet is easy when you’ve been diagnosed with diabetes and fully understand the implications in terms of blindness and serial amputations. Going back to a pre-historic no grain diet was practically instantaneous with very few slips.

        Given the forty years of health restoration research I did helped too. So I have all the learning I need and year of procrastination and experience with practically every diet out there. Some are very dangerous depending on where your health is when you start. But no one loses by going back to as nearly prehistoric pre grain and of course pre dairy. Your energy picks up as does your clarity of mind and your memory.

        Part of my problem in the past was that my wife wasn’t on side and she is a fantastic cook. So staying away from her cooking for long was impossible or I’d have done it. But now she is on side and my menu is expanding exponentially. Today she made amazing waffles out of chic peas. I haven had eggs for over a month so I had a couple of soft poached eggs on the waffles. A normal person would have stopped at one and been fine. I was finished the second one before I gave that a thought. Delicious. But they could have had tahini sauce on them topped with raspberries, blackberries or blue berries as well.

        If you do enough exercise you can get away with plenty of menu faux pas. In my case, I’m writing four books at once, plus I’m an artist, plus I have a car parts business that involves a lot of paperwork at the moment. So I don’t do nearly the amount of exercise I need. But I’m still slim. Muscle tone suffers without exercise and that includes muscle tone in each and every organ, even the brain. which we don’t think of as having muscles. It still has some ability to expand and contract. It isn’t just a blob. So in that respect, Senior Citizen’s migraine issues might have some foundation in organ fitness which is tied to circulation.

        When you arrive at that consideration, you apparently have limited options. We know about ginger and we know about bromelain and a few others but have you tried Hemp Hearts? In my experience, nothing improves venal elasticity and thus health as effectively as Hemp Hearts. Migraines are most likely due to hardening of veins, arteries and nerve sheaths. Hemp Hearts softens them – effectively an anti-aging process.

        The best place for information on that is from Roger Snow, the man who invented the machinery whereby the Hemp Hearts could be harvested. You can google him.

        The reason why Hemp Hearts are relatively unknown in the US aside from draconian beliefs about Hemp is that until Roger invented the machinery and the process, there was no way to commercially harvest the seed hearts.

        Hemp Hearts are the perfect food for humans and contains all of the amino acids. You can look it all up.

        But going back to what we were talking about with respect to grain, there is another trait that grain is known by somewhat erroneously courtesy of the grandfather of modern health restoration Dr. Arnold Erhet (the Mucus Free Diet, Rational Fasting 1922). According to Professor Erhet, foods were either mucus forming or mucus free. Among the mucus forming foods some were worse than others with dairy and grain being the worst. Where is error was, was in failing to properly explain that in order for the foods to become mucus forming, they had to mix with saliva or water first except in the case of dairy which is mucus in its native form. That mucus potential is there whether the grain is whole or not. Fibre does not decrease the bioavailable quantity of mucus capability. What fibre does is provide something rough for the mucus load to adhere to instead of our smooth colon walls.

        Once that extra mucus load become resident in our bodies, it is extremely difficult to flush out – especially when you consider that the consumer has no clue what the mucus threat really is and keeps right on consuming without a clue he or she is turning their bodies into human glue pots. Having fibre along for the ride simply delays the inevitable. z

        Professor Ehret went to great lengths to prove the validity of his claims and he became world famous until he died unexpectedly when he slipped on a sidewalk fell backwards crushing his skull. With him conveniently out of the way, the medical community quickly pretended he’d never existed.

        The stuff I’m telling you is a modernized version of what he would have said. Remember what I said about being able to look at the works of different disciplines and being able to marry them together in one of the previous posts, well Professor Erhet is one of my sources.

        Just because someone’s work is old does not make it irrelevant or wrong. There are plenty of amazing doctors and researchers who were sneered at during their lives but whose work turned out to be right. You just have to know enough about bodily processes to enable figuring out which ones really were right.

        The whole point of my research was to save my own life, much like SeniorCitizen is doing for his migraines. When I started back in 1980 there were no alternative resources and all doctors were as dumb as a sack of hammers on every subject. I spent time in the University of Toronto’s medical library trying to find useful information. There was none. At the time cancer and heart research was in its infancy and in the case of cancer almost completely fraudulent. It’s a wonder any progress was made at all.

        Starting from then, with no resources to speak of I invented as I went along. I made many of my own breakthroughs and was able to predict the current cancer epidemic in 1980 and the diabetes epidemic in 1985 and the Candidiasis epidemic that is only now gathering momentum in 1990. Obesity was always a given once I understood the reality of the Western diet. So as much as I was able I changed back then to the closest approximation of a middle eastern diet base on earlier food experiments starting in 1971. That was the year Diet for a Small Planet was published. It was the first recipe book that was not designed to kill its owners. Quite the reverse. So as much as I could I used that. But the foods weren’t available then to really support it.

        Of course there was no internet. But even so I was teaching nutrition at Sears here in Canada in a small way. Things you take for granted now in terms of healthy eating were unknown then. The F Plan Diet – the first book ever to explain to the. public about the importance of fibre in our diets. Sears had ten of them in their book shop that they couldn’t sell. No one knew what they were. I bought them all and sold them in one day for double the money after I explained what they were about. Everyone was constipated. Today, even with all the information out there little has changed. Everyone is still constipated.

        I’ll guarantee you no doctor has ever heard of systemic constipation unless I told him or her what it was. To figure out the concept and how it works you need to know municipal plumbing as well. Doctors don’t learn plumbing in med school. Since doctors don’t know about systemic constipation, they are now telling people they don’t need to do a cleanse. The people teaching others how to do a cleanse don’t have a clue what they’re talking about for the most part. All of them are telling people they need probiotics without a clue about which people need it (none) and which don’t. None of them are talking about sauerkraut which beats the hell out of any probiotic.

        To top it all off, those people who need the sauerkraut need it because of over prescribed antibiotic, smoking or excessive drinking. And on and on…

        1. Thanks for the additional information about hemphearts. I made a note of it. I contacted the wild rice people and left an e-mail to order one pound but since it is Sunday I do not expect an answer until tomorrow.

        2. Another important detail I just remembered with respect to science research into the interaction between grains and humans is the fact that much of the research into the human organism is based on mice who evolved to consume grains. Scientists go on at great lengths about how similar their digestive tracts are compared to human digestive tracts. They are so enamored they tend to overlook that mice and humans did not evolve eating similar diets. We both ate plant material and meat but very different parts and in very different states of edibility. Those differences under the microscopes of scientists with only a rudimentary knowledge of the process by which we absorb nutrients are sailing through countless studies now as the field opens up and you can bet they are all haring off in every direction but the right one.

          So just imagine how many useless and misleading studies are being done now that will be cited and applied based on such a fundamentally erroneous set of mistaken assumptions. It boggles the mind.

    2. SeniorCitizen,
      Does that book also deal with ocular migraines (scintillating scotomas), which are non-painful visual disturbances?

      1. The book doesn’t list it in the index but on page 20 of the chapter titled, ‘The Full Spectrum of Migraine” he says the following under Visual Symptoms after listing two paragraphs of symptoms: These symptoms , especially when pain is absent, are referred to by some as ocular, ophthalmic, optical or retinal migraine.

        1. Thanks! I didn’t know for decades it was a form of migraine. I’ve been getting them on and off for 40 years or so but since they are painless I’ve never worried much about them since they are usually benign, supposedly.
          Will check out the book.

  23. I just forund this statement on a website:

    Never mix starchy with high protein ( for example Rice with Meat, Mushrooms, Broccoli or Spinach Kale etc.)

    There are many vegetables that are starchy in nature, such as corns, potatoes, cowpeas, black-eyed peas and water chestnuts rice. You should never mix them with high protein fruits and vegetables such as raisins, guava, spinach and broccoli. This is because your body needs an acidic base to digest proteins and an alkaline base to digest starches.

    If this is true, what happens if you eat both together? One the two should end up in your colon undigested and cause all kind of harm, right? Maybe all food problem derive from improper food combinations? Maybe Gluten in rice is anly a probly if it is not digested properly. I will try to eat all my food mono in future with time for each to be digested before the next comes.

    1. I would say that’s a crock. We evolved as opportunistic feeders whose only concern was whether or not what we put in our mouths was actually food or not food. If it wasn’t we spit it out.

      No doubt in the beginning we had access to one food at a time. But the archeological record shows that Homo sapiens (is) aye a wide variety of foods and since there was no refrigeration, whatever the tribe’s hunter/gatherers brought home was eaten in short order. Nobody was sliding litmus paper down their throats to check acid levels. There was no paper.

    2. Jasmin- I’m glad you didn’t take those statements as fact, because they certainly are not. Look at the studies behind such internet comments, if there are any and you’ll find flawed study designs. Think about it- our bodies are beautifully created and as we evolved successfully as we ate what we could find, not separating food categories. Nevertheless supposed “experts” make statements like ones you’ve read with no science behind them. They did that with the concern about the need to combine protein as Dr Greger explained in https://nutritionfacts.org/video/the-protein-combining-myth/
      Mayo Clinic gves a fuller explanation of food combininb and other myths here:

      stating ” No evidence shows that combining certain foods or eating foods at specific times of the day will cause weight loss. Furthermore, eating the wrong combinations of foods doesn’t cause rapid fat production or produce toxins in the body.”
      Relax and enjoy your food, trusting your body to digest healthy foods just fine without you having to worry about separating foods.

  24. As you already noted: rats are not human. All available evidence is that gluten is an excellent protein source with ZERO evidence of detrimental effects in humans that are not gluten allergic (very rare) or intolerant (not common). Human studies will always override an equivalent animal study.

    1. Yes, I see that, thank you. But is there ZERO evidence because human studies do not exist? If human studies do not exist, maybe rat studies should be taken into consideration until we have proof. I mean, the study I mentioned definately shows that gluten could be dangerous to the GI tract. Would’nt it be wise to be a more cautious if we just do not know yet?

      1. Hi Jasmin!

        Thanks for your comments here.

        As it has been stated before and backed on several studies, there’s only evidence of the benefit of gluten exclusion in some scenarios like coeliac disease, Non‐coeliac gluten sensitivity and wheat allergy which is kind of rare.

  25. Human histology studies on the gut do not exist, but plenty of population studies exist that clearly show optimal health benefits are attained in a diet that includes gluten. But what you eat is up to you.

  26. Most cultures running on gluten had a sophisticated health/medicine culture. Why did they need that? Ok, there might be a hundred other factors. Let’s sum it up, we do not know what gluten might do to our gut as long as we do not have studies on how gluten behaves in the human gut. For me, the rat study is concern enough to be cautious at least. I believe, it is wrong to neglect such a study and even say gluten is not dangerous at all – as always, all we have is good guessing. I would even go so far as to say it is irresponsible – until we know for sure. Especially since Dr. Greger already admitted that Gluten might contribute to depression – which is another warning sign to me. We should finally stop to see what we want to see.

  27. What would you eat if you wanted to be a professional “natural” bodybuilder and what suppliments would you use? I read all your reports and notice you have never written on this topic. I admire all the research you put into each update. Could you just once research “Diet for bodybuilders? Thanks.

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