If you haven’t heard lately that carbohydrates and sugar are deadly poisons,
consider yourself lucky. As a registered dietitian who stays immersed in both
research and popular diet/food trends, a day does not go by that I don’t see
single foods or nutrients being demonized and falsely labeled as evil,
disease-causing, or even toxic.
That’s right, eating a slice of bread will now
KILL YOU (or at least eat through half of your brain) according to numerous
supposed health and fitness authorities—including doctors, registered
dietitians, personal trainers, and nutritionists—as well as your
run-of-the-mill diet gurus, countless bloggers-turned-nutrition-experts, and,
of course, big and small media outlets, reporters, and writers. And, if that
single dietary constituent somehow doesn’t kill you outright, you can be sure it will hold
you hostage, force you to eat it to the exclusion of all other foods,
mercilessly addict you, make you obese, and THEN kill you.
Vilifying individual foods or nutrients in the
name of feigned health promotion, or food fear-mongering as I call it, is a
big, big problem. It does NOT make people healthier, nor does it promote the
healthy relationship with food that is so crucial for long-term success with
dietary health and weight control. For reasons I will discuss in a minute, I
believe that food fear-mongering makes people much less healthy in body and
mind, more likely to engage repeatedly in cyclical dieting and other unhealthy
eating behaviors, and far less likely to be able to derive pleasure and
enjoyment from eating.
But first, let’s make sure we're clear about a
couple things. As a dietitian I’m well-aware of diet and weight-related
diseases. I understand that limiting certain foods and nutrients (trans fat,
excess added sugars, for example) and emphasizing others (fruits, vegetables,
omega-3 fatty acids, for example) all the while taking into account the context of an entire diet
and lifestyle can play a huge role in positive health outcomes. I agree that
there are better and worse food choices when it comes to our eating habits, but
I also realize that diet and health are never black and white, don’t exist in a
vacuum, and are not nearly as simplistic as the gurus and "experts"
who tell us that fructose is POISON (context and dose-dependence be damned)
would have you believe.
I mention this because the last thing I want is
people taking from this post that I think loads of sugar is good for you or
that I’m a staunch advocate for eating wheat by the bushelful every day--that's just not the case. But what I do hope will be taken from this post is that consuming
sugar or wheat or ice cream or pretty much ANY FOOD (barring you don't have an
allergy or intolerance) once in a while will not have a significant negative
impact on your health, if done in moderation, let alone be the sole cause of your death!
So let’s do a quick recap: sure, there are
health problems related to overconsuming just about any food.
Sure, we’d be better off with much fewer sugary treats and junk processed foods
and much more whole, unprocessed real foods, all in moderation. Sure, there are
probably plenty of people who could lay off some of the wheat or sugar in their
diet, lose weight (as a result of creating a caloric deficit), and feel much
better as a result. But deeming wheat a “dietary poison” and blaming it for all
our ills...WHY??
Alright, before we go any further, I want to
show you some of the food fear-mongering I see and hear on a daily basis. I’ve
compiled a list of actual, recent examples—from popular diet book quotes to
tweets to conversations to news media headlines (the names of misinforming
"experts" have not been spared, identities of misinformed laypeople
have)—that will hopefully bring you up to speed on the food fear-mongering
hysteria that is going on. I must warn you, it is obscene—pure theater at
times—and there is death. So. Much. Death (and carnage)!
“Does
eating grains destroy your brain? More from Dr. David Perlmutter on his new
book, Grain Brain.” (followed by link to promotional website for Dr. David
Perlmutter’s new book)
Tweet by
Professor Tim Noakes (@proftimnoakes, exercise science professor, author, and paleo-diet
proponent).
“Does eating bread, pasta, or potatoes make you feel better if you’re in a bad mood? You might be a sugar addict! #thesugardetox to the rescue.”
Tweet by Brooke Alpert
(@bnutritious, Registered Dietitian and author of The Sugar Detox).
You might have also just been hungry, but what do I
know? In any case, the resolution to this problem—buy the book of course!
“Brain
attack from grains!” (followed by link to promotional website for Dr. David
Perlmutter’s new book).
Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).
Is this real life?
“Whole
grains are the worst possible foods you could put in your mouth”
Tweet by Jimmy Moore (@livinlowcarbman, Atkins/Paleo/low-carb diet
advocate*, author of Cholesterol Clarity).
That's funny, I could think of a few worse foods, Jimmy, and I bet you could, too, if you didn't have an extreme low-carb image to sell.
“Freed from the tyranny of wheat and freed from snacking,
cravings, and needless tummy fat!” (followed by link to Wheat Belly
testimonial)
Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).
The tyranny of wheat! Lol! Move over Stalin and Mussolini, Wheat is after your spot in history!
“How
Grains are Killing You Slowly”
Blog post headline by "Wellness Mama" (wife, mom, and "real food crusader"), recently promoted on
Twitter by a low-carb-advocating Registered Dietitian.
Fear-inducing and completely nonsensical.
“4 Common Foods That KILL 15 Million People Per Year”
Blog post headline by Kris Gunnars (personal trainer, student, and
“authority” nutrition blogger).
In this post, Gunnars inferred from his reference that sugar, high fructose
corn syrup, trans fats, and vegetables oils are directly causing the 15 million deaths (since the top two causes of death worldwide are
lifestyle and diet-related). Really?!
“Things
as simple as carbohydrates are devastating for the brain and...things like
Alzheimer’s are preventable” (followed by link to Robb Wolf’s (author of The Paleo Solution) Paleo Solutions podcast)
Tweet by Professor Tim Noakes (@proftimnoakes, exercise science
professor, author, and paleo-diet proponent).
“Wheat
incites violence! ‘An hour-long prison riot involving up to 50 inmates was
triggered by a disagreement...’ ” (followed by link to an article about a
sandwich-provoked prison riot)
Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).
I sure hope Doc Davis was trying to be funny with this one!
" 'Sugars and trans fat are the KILLERS and can create poor heart health. Inflammation is a ticket to poor heart health.' --@SinatraMD"
Tweeted by Dietitian Cassie (@dietitiancassie, Registered Dietitian and purveyor of dietary supplements, low-carb advocate). Quote by Dr. Sinatra (@SinatraMD, author of The Great Cholesterol Myth, and BIG-TIME dietary supplement salesman).
It's all in the dose, though that's never mentioned. Call me optimistic but I don't think anyone's going to drop dead on the spot from either "killer" substance.
“ ‘Gluten represents the greatest and most under-recognized
health threat to humanity...’ David Perlmutter, Grain Brain”
Tweeted by Tom Nikkola (@tomnikkola, personal trainer, Vice President of Business Development for a dietary supplement manufacturing company, and low-carb proponent).
As a pal of mine so eloquently said a while back, that's the kind of statement that gets you a book deal. And indeed it did.
“Right. Eat more grains and sugar. Enjoy killing people with your
advice.”
I could almost smell this man's fear of grains and sugar through my computer. Sad, really.
“Gluten is our generations tobacco.”
Quote from David Perlmutter in his book, Grain Brain.
Another classic alarmist authority quote--sensationalism at its best.
“Sugar is addictive and ‘the most dangerous drug of the times’ ”
News headline from The Telegraph quoting Paul van der Velpen, a Dutch health official.
Is that so? Any heroin, meth, cocaine, or alcohol abusers and their families want to weigh in on this one?
"Thanks @Dietitiancassie 4 teaching me this months ago! '@Drudge_Report: Sugar is most dangerous drug of the times...' " (followed by link to The Telegraph article mentioned above)
Tweet by Identity Withheld.
Clearly showing how easily these fearful messages are absorbed by laypeople.
“She
dodged the dietary poisons, lost 69 lbs!” (followed by link to Wheat Belly
testimonial)
Tweet by
William Davis (@williamdavismd, cardiologist and author of Wheat Belly).
The "dietary poisons" obviously being wheat in this case. Sigh.
*Note: I point out whether someone is a "low-carb advocate" not because I have any issue with eating low or lower-carb--if that's what you like, go for it--but rather because my observations indicate that many of these food fear-mongering messages seem to be coming from those whose views are decidedly "anti-carb."
Whew...now that we’ve got those out of the way...
If you’re still with me and not engulfed in a
fit of laughter, let’s move on and talk about what I believe to be the top two
reasons food fear-mongering is so prevalent:
1. A sensationalistic message sells--we've known this forever.
Even more
profitable? A feigned revelation about the dangers of a certain food spread by an alarmist
“authority” in the field. As evidenced by the examples above, many of the
extreme food fear-mongering messages come from people with something to sell
you—in the nutrition field, that usually equates to a book, a diet/service, or
dietary supplements.
2. People need something simplistic to blame for
their weight or health problems.
Instead of realizing that most diet-related chronic
diseases result from a combination of repeated suboptimal nutrition and lifestyle choices and
caloric excess over time, it is far easier to point the finger at one food entity, slap on the blame,
and then attempt to abstain from that food completely. It is unfortunate but many people just CANNOT grasp,
let alone utilize, the concept of moderation with eating, and by putting unnecessary
limits on their diets, they can stay on the straight and narrow, though usually
not for long.
I don’t fault individuals for this: moderation and balance with diet is not easy to come by as I've explained before. Indeed, I feel that demonizing single
foods is actually a symptom of our culture’s desperation and desire to get healthier. At the same time, however, the food blame game is another embarrassingly obvious example of how we seem to be continually grasping for eating truths and absolutes in a society devoid of a food
culture, yet overflowing with food.
This makes people all too vulnerable to food fear-mongering messages, and with no shortage of these terrifying warnings, an extremely harmful situation arises.
So why is food fear-mongering so damaging?
1. Food phobias are created.
An authority figure saying that sugar is
poisonous exploits people’s ignorance about diet, human physiology, and the
long-term development of chronic disease and teaches them to fear food—this is
no joke! I have seen the effects time and time again in my practice—people who are actually
AFRAID to eat! They have listened to the simplistic, horrifying messages that
x, y, or z food will maim you, induce mold growth on your upper lip, liquefy
your insides after a bout of burning inflammation, and ON and ON and ON and
have frantically boiled down their diet to a few fanatical food options. Then
they wonder why they are tired all the time, sick, depressed, obsessed with
food, and aren't getting any real pleasure from eating. Their dietary restrictions are totally unnecessary, but have been put in place because of false fears implanted by alarmist authorities trying to make a buck. This angers me to no end!
2. Food fear-mongering creates VAST confusion.
How do I know this? Because I get asked the silliest things all the time, by
well-meaning people who really think they’ve got things figured out with nutrition, but have
really been duped by fear-mongerers. A few real examples:
I was recently asked with disbelief: “Do you STILL eat
grains?” I apparently missed the boat—eating grains was SO pre-Wheat Belly!
Since I do eat grains in moderation, I was once accused of “trusting in corn and wheat” (In Wheat I Trust???) and also informed that my stomach is a “gluten bomb” as a result.
Discussing the health benefits of legumes with
someone a few weeks back incited this response: “Legumes = lectins = leaky gut
= leaky brain. I’ll get my carbs and protein elsewhere.” This was a completely nonsensical, obviously fearful response. (Side note: the presence of
lectins and phytates in whole grains and legumes is often used by low-carb
proponents to deter consumption of these very healthy foods. I wrote about the lectin excuse here).
Someone confidently and proudly told me the other day, “I
rarely eat fruit due to the high sugar content.” She surely got Robert Lustig's "fructose is poison" memo.
I love playing dumb when I encounter
self-made nutritionists so I can see what advice they have for me, and sure
enough, I got schooled with this gem a couple weeks ago: “Nuts are dangerously
inflammatory and should be avoided AT ALL COSTS.”
These instances make me want to laugh, cry, and
pull my hair out all at once. And the worse part of this immeasurable confusion?
Once this degree of food fear and brainwashing is ingrained, I’ve had little
success helping people like this back to reality.
3. Food fear-mongering messages are terribly counter-productive to creating health.
Because alarmist messages attract attention,
people who are not educated in the science of nutrition and are actively
looking for that one causative reason for their lack of health will easily take
these messages at face value, not question them, or even realize that they
should question them. They believe what these health authorities tell them and start to completely shun wheat or sugar or whatever the
fearful food of the year may be. Eliminating a food or nutrient may provide a
short-term benefit to their health in some way, but more likely than not, the
avoidance tactic will not last, and old behaviors will return, leading again to
a suboptimal health status. No progress is made as a result of food fear-mongering
messages. No real, sustainable, healthy eating behaviors are developed. Time is
wasted. Money is often wasted. Consequently, YES, PEOPLE ARE HARMED.
Final thoughts:
Promulgating these vastly oversimplified
food fear-mongering messages (most of which lack support in the overall body of
research evidence) as universal diet recommendations is not only incredibly irresponsible but also completely
absurd.
I’m fed up with
it. I see the devastating effects food fear-mongering has on individuals as well as how it contributes to our defective, unhealthy culture of eating.
If
you feel the same way I do, I challenge you to speak up when you see
food fear-mongering happening. Make it clear that you DO NOT appreciate simplistic, fearful, out-of-context dietary messages and put a voice to your thoughts about how damaging they are.
Food isn’t toxic. What IS toxic are fear-inducing, one-dimensional dietary messages being spread in the name of profit.
