recoveryguy said...
I'm doing a sugar free and alcohol free diet. The only thing I still consume is gluten, things like bread, cheese, some grains. I want to limit those, but the problem is that gluten foods are cheap, while completely organic foods that are a part of a paleo diet is expensive. Plus bread really makes me feel full, while only salads and meat doesn't. Like I still feel hungry if I don't eat a few slices of bread with my meat and veggies. What can be done?
~~~ This is an opinion piece. I'm not a doctor or nutritionist. ~~~
Unless one has a reaction to gluten, I'm not convinced there's a need to avoid it. There are billions of people who eat gluten with no obvious ill effects. That's not to say that gluten isn't causing some incremental, compounding problem, but given the amount of gluten-containing foods that have been consumed for so long, I think any widespread problems would have been identified.*
Celiac Disease, of course, is very real and even a minute speck of gluten can be disastrous to those afflicted. The condition Non-Celiac Gluten Sensitivity was previously contentious, but it now seems to be more accepted. Personally, I believe it exists.
Though I generally (but, not always) avoid gluten-containing products, it's not due to health concerns. Rather, it's because most gluten-containing items are calorie-rich and processed -- C.R.A.P. I'm hilarious, right? Foods exist on a spectrum. So, a sourdough bread made from intact whole grains is "better" than Wonder Bread. But, neither of them really have much to offer that other foods -- whole, unprocessed foods -- can't offer in better quantity and quality.
As for a Paleolithic-style diet, eating organic isn't required. I used to follow the "Dirty Dozen" and "Clean Fifteen" lists, but subsequent reading and consideration have caused me to forget about
them. Pesticides are allowed in organic agriculture, too. When it comes to animal products, I do select grass-fed and grass-finished beef, because grass is a cow's natural diet. I also chose the best quality eggs I can find, because, again, I want eggs from chickens that eat their natural diet. I don't eat fish, but, if I did, I'd want wild-caught fish, rather than farmed fish. This is how I approach things, but my goals, concerns, and beliefs aren't the same for everyone.
You mentioned salads and meat doesn't allow you to feel full.
- With salads, if eating
only salad, that's not surprising, as vegetables contain approximately 100 calories per pound. So, one would have to eat several pounds of vegetables, in order to get enough calories. But, of course, satiety isn't only due to calories. It involves stretch receptors in the gut, macro/micro nutrient sensing, level of body fat, hormones, and even emotional factors. It's incredibly complex and I doubt it's completely understood.
- As for meat, I've read about
something called the Protein Leverage Hypothesis. I'll include a good definition that I just found that explains the theory quite nicely:
"In plain English protein leverage speculates that we are driven to consume food until we meet our minimum protein or amino acid needs. The real-world implication is that if we don’t consume adequate protein we will overconsume foods high in carbohydrates and/or fats in a subconscious effort to obtain those critical amino acids." Again, it's a hypothesis. But, from my own anecdotal experience, it's impossible to binge on skinless chicken breast (high in protein, low in fat), as protein shuts down my appetite quite effectively.
Of course, we need more than just protein. However, if you've not made a rough assessment of how much protein you consume in a day, it may be worthwhile. You can use the nutrition labels on foods or use a website like
https://www.cronometer.com or similar. Personally, I'm not a fan of huge amounts or protein...or fat. I think overdoing anything can eventually lead to problems.
Finally, as mentioned above, eating can also have an emotional component to it. That may not be the case for you, but it's worth mentioning again.
Good luck in your quest. I hope you're able to find something that works for you that is also healthy and sustainable.
Dude
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*Some argue it's the source of the gluten that matters, such as ancient grains like spelt, kamut, and einkorn, versus the high-yield semi-dwarf wheat widely available in the U.S. I've read anecdotal accounts of people reacting to wheat products in the U.S., but then traveling to Italy and having pasta with no deleterious effects. Is it the difference in the quality of the wheat? Is it lower stress, because their on vacation and not reading health forums? Is it some of each? Or, is it something else? Ultimately, we don't know. But, most of us do know how bad stress can affect us. Plus, being unwell is a stress itself.