Speaker 1 (00:00):
Welcome to the Dr. Gundry Podcast, the weekly podcast where Dr. G gives you the tools you need to boost your health and live your healthiest life.
Dr. Gundry (00:13):
Chances are, you’re probably been eating foods you thought were healthy but are not. Luckily for you, I’m going to share foods you should absolutely avoid so you can live a long, healthy life. From trendy, healthy breakfast to common ingredients in some of your favorite meals, it’s time to give these the boot. And speaking of the boot, you probably heard me say to give fruit the boot but that does not mean to give fruit up entirely. In this episode, I share how you can still enjoy it while keeping your health at optimal levels. You don’t want to miss this.
(00:46):
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(01:53):
Why you should never have avocado toast for breakfast? Well, as you probably know, avocado toast has become one of the trendiest meals across the globe especially when it comes to breakfast. And, if you’re like most people, you’re probably convinced avocado toast is a healthy option. Well, sorry to disappoint but that’s certainly not the case. In fact, one of my patients actually went on an avocado toast kick and I can tell you, with this patient, who we do monitor their levels of leaky gut and we had pretty much cleared his leaky gut completely by following our program but, when he went on the avocado toast kick, his leaky gut returned with a vengeance. So, what in the heck is happening?
(02:45):
Well, don’t get me wrong, avocados are great. You have heard me say on this podcast avocados are probably the best fruit you can eat. But when it comes to avocado toast, there are several reasons I stay far away. The most obvious is the bread. Unfortunately, bread is loaded with lectins. Lectins, as you know, are those plant proteins that are particularly common in wheat, rye, barley that are one of the main causes of leaky gut, intestinal permeability, they’re incredibly inflammatory. But interestingly enough, whole grains, whole wheat, whole oats, whole rye, brown rice are loaded with wheat germ agglutinin which is a little tiny lectin that can actually cause major inflammation in your blood vessels and you don’t even have to have leaky gut for it to happen. This opens the door for actually fat cells to store fat.
(03:54):
So, WGA actually hits on to insulin receptors in fat cells and actually tells fat cells, no matter what you’re eating, to please store more fat, not the sort of thing you want from your food. Plus bread is loaded with sugar. There are actually four teaspoons of sugar in every slice of bread and, as you know, sugar is one of, if not, the worst thing for your health. So, if you’re having two slices of avocado toast, you’re actually having eight teaspoons of sugar which is actually more than you’re going to get in the typical candy bar. And I’d be willing to bet that most of you would rather have a candy bar for breakfast than avocado toast and this sugar is going to make you gain weight like crazy. Remember, these are refined carbohydrates that instantly turn into sugar in your blood.
(04:59):
Okay, well that doesn’t sound very good but what if you have gluten free bread? Surely, that’s the answer. Well, as you know, gluten is one of the most common lectins and it’s present in wheat, rye, barley. A gluten like molecule is present in oats and wheat germ agglutinin is also present in brown rice, there are thousands of other lectins besides gluten. So, gluten free bread is a no-go also plus almost all gluten free breads have more sugar added to make up for the lack of texture in gluten-free breads. Unfortunately, as many of you have listened to me, gluten-free breads are often made with corn, rice and oats or other lectin loaded grain products.
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Now, there are a couple safe bread options out there. I personally love the brand Uprising Foods and you can find a link in my new book, Unlocking the Keto Code. Barely Bread or Bread SRSLY is also a great option but, bread users, beware in general. Whatever you’re going to put your avocado on is likely to contain a lot of sugar. Now, it’s not just the bread that I have an issue with. Most people order or make their avocado toast with a poached egg or two poached eggs. That seems healthy, right? Well, not so fast.
(06:40):
First of all, most commercial eggs, even if they say cage free or free range are anything but. Most commercial eggs come from chickens that are kept in a warehouse, that are fed corn and soybeans and those are lectin bombs that, in fact, get transferred into the egg. So, you are actually eating what the chicken ate. You are what you eat but you are what the thing you’re eating ate. Now, if you’re going to eat eggs, please look for pastured eggs or omega-3 eggs. These are chickens that, in the case of pastured eggs, actually went out and ate bugs which is what they’re supposed to do. In the case of omega-3 eggs, they’re usually fed flax seed or algae or a combination of the both so you are going to get some short chain omega-3 fats in the eggs.
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Now, recently, as you know, I’ve been looking at food sensitivities in my patients with autoimmune disease and leaky gut. And surprisingly, I find that some of my toughest autoimmune patients are sensitive to both the proteins in egg white and the proteins in egg yolk regardless of the source of the egg. So, be careful with eggs particularly if you think you have leaky gut, if you have irritable bowel syndrome or if you have a diagnosed autoimmune disease, eggs are probably not your best friend, at least initially.
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Now, my final issue with avocado toast, the problem is it’s typically eaten for breakfast, first thing in the morning. Now, breakfast, as you know, I hope by now, is the least important meal of the day. So, eating a complete meal like an avocado toast that has one beneficial ingredient, and that’s the avocado, the rest of it you are still eating which breaks your fast. And anything we can do to prolong the period of time where we’re not eating, beginning with finishing dinner and then the next meal, break fast, the farther we can push that out into the mid-morning, the late morning or even noon, lunch, the better you’re going to be for multiple reasons.
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First of all, more and more studies, both in humans and in animals, show that time restricted eating, limiting the time period that we eat food to about six to eight hours per day has huge health benefits, not only on longevity, but also on health span, the number of years we actually have good health. And quite frankly, it’s not all that important with how long you live, it’s actually how important with how long you live well. It’s one thing to be actively sailing your sailboat that my uncle, who just turned 95, active sailor and quite a different thing from someone who’s 95 and in a nursing home and doesn’t remember their kids’ or their grandkids’ name.
(10:36):
So, it’s health span that’s important and one of the best ways, as you learn from unlocking the keto code, to activate health span is to compress your eating window and the easiest way for most people to do that is to skip breakfast or, at the very least, push breakfast out later and later in the morning. Now, if you’ve got to have breakfast, there’s better things to have for breakfast that can actually continue to activate ketosis and that is MCT containing goat or sheep yogurts, goat or sheep cheeses or even MCT creamers in your coffee. There’s a number of MCT based bars that are also available that are primarily medium chain triglycerides.
(11:33):
And if you’ve read anything or followed me, you know that medium chain triglycerides are a totally different form of fat that actually turn into ketones in your liver when you eat them. And the exciting thing about that is that you could have an MCT based meal as breakfast and it won’t interrupt your ketosis. In other words, it will not count against you so you can, I hate to use the word, have your cake and eat it too. So, if you’re going to break your fast, you’re much better off with something that’s going to continue your ketosis than something that will absolutely stop it like avocado toast.
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Finally, if you really want an avocado for breakfast, please have an avocado for breakfast. Scoop it out, mash it up, put a tablespoon of MCT oil in your avocado, put some salt and pepper, that’s the way to have your avocado for breakfast. Don’t put it on the toast and preferably, unless you know where that chicken, what it ate and where it got its food that made the egg, you’re better off for now avoiding eggs on your avocado toast. Last but not least, if you’re out and you want to order avocado toast, be my guest. Scrape the avocado off, eat the avocado and you’ll be fine.
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Did you know that 75% of Americans are dehydrated? What if I told you that the secret to improving your skin, digestion, mental clarity and overall wellness is by staying hydrated? That’s why I’m challenging you to make one of your New Year resolutions to drink more water. And it doesn’t have to be plain old water, you can add a tasty electrolyte or make tea, it’s an easy health goal you can achieve this year. What better way to achieve this goal than with HydroJug? Their durable must have water bottles are perfect for all your needs.
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(14:38):
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(15:34):
As a regular listener of the Dr. Gundry Podcast, you know that what you eat and don’t eat is key to health. But did you know what you breathe is just as important? It turns out that the average American spends 90% of their time indoors and, according to the EPA, indoor air could be two to five times more polluted than outdoor air and, in some cases, could be 100 times more polluted. Filled with airborne allergens such as pollen, pet dander, dust mites and mold, it’s imperative that we all take action against these dangerous contaminants. That’s why I love my AirDoctor.
(16:09):
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What eating processed flour and vegetable seed oils does to your body. Welcome back to the Dr. Gundry Podcast. Some of my listeners might not know about me is that I actually do have a sweet tooth and I love to bake all kinds of cookies, cakes and treats. But when it comes to common baking ingredients like processed flour and seed oils, well. Traditional flours like all-purpose flour or whole wheat flour, you’ve got to stay away from these things. They are made from wheat which is one of the worst things for your body. It contains multiple different lectins including gluten and gluten is really disastrous, unfortunately, to so many people causing leaky gut.
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And just because you’ve been told you don’t have celiac disease, which is the extreme form of gluten intolerance, does not mean that you are not sensitive to the effects of gluten. In fact, the vast majority of my patients with leaky gut are sensitive to gluten yet they do not have celiac disease. And there’s been, unfortunately, a lot of misconception that the only way to measure whether you’re sensitive to gluten is to look for celiac disease markers and that’s absolutely not true. So, in general, stay away from wheat which contains gluten, stay away from rye and barley which contain gluten.
(19:00):
Interestingly enough, corn flour, 70% of my patients who react to gluten react to corn as if it was gluten and oats. Even if oats say gluten-free, there is a protein in oats that cross reacts with gluten. And so, many of my patients eating their gluten-free oats, it’s this protein in oats that’s still a trigger for them. Okay, so what do you use instead of that? Well, there are plenty of substitutes in place of these lectin loaded flours. For cookies, almond flour and coconut flour and xanthan gum make great, tasty, good mouth feel cookies. Cakes, you can also use almond flour and coconut flour. Fun stuff, you can add millet flour and tapioca starch for a fluffier cake. Pie crust, almond flour and tapioca starch works good.
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But a word of warning, almonds contain a lectin in their peel that many of my autoimmune patients react to. So, if you’re going to use almond flour, please, please look for the word blanched almond flour, don’t just get finely ground up almonds. There is actually a big difference that we can see in our patient’s blood work. So, blanched almond flour. Okay, so how about vegetable oils like processed seed oils? Well, there’s a very important caveat that I think bears repeating. Recently, we’ve been seeing more and more health gurus tell us that the reason we have so much bad health is that these processed seed oils are loaded with oils that we should not have in our diet, specifically an omega-6 fat called linoleic acid and an omega-3 fat called alpha linolenic acid. Sounds very similar.
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So, linoleic acid is a short chain omega-6, linolenic acid is a short chain omega-3. Now, seed oils in general are unusual in the diet but both linolenic acid and linoleic acid are essential fats. By essential, that means you have to have them in your diet because we do not manufacture them. In fact, fun fact, your mitochondrial membrane has a special fat called cardiolipin and cardiolipin comes from that omega-6 fat linoleic acid. And so, without linoleic acid in your diet, you actually can’t make a proper mitochondrial membrane to make energy.
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As you’ve read in several of my books, alpha linolenic acid, that short chain omega-3, is probably the reason why the Lyon Heart Diet or the Lyon Heart Diet was so successful in preventing heart disease in people who were given additional alpha linolenic acid in their diet compared to not getting it in their diet and these people actually stopped their heart disease from progressing.
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So, both of these are seed oils. Where do they come from? Well, alpha linolenic acid, great source is actually flax seeds. The best source, surprisingly, is perilla oil and an everyday decent source that has both linolenic and linoleic acid is organic canola oil. So, these are not the evil empire that people want them made out to be. Well, what about the studies suggesting that these processed foods are the cause of metabolic and flexibility, diabetes, heart disease? Well, as I showed in Unlocking the Keto Code, these studies combined the processed flours and sugars with these oils and when, in experiments, the processed sugars were removed and just the oils were used, they found no adverse health benefits.
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So, what’s happened is we’ve implicated these oils as the real cause of the problem whereas it wasn’t the oils, which are essential and they’re essential for a reason because we have to have them, they’ve just been combined with all these highly processed wheat and grain products that become sugar in our bodies much more rapidly than even table sugar. So, whenever we look at these studies carefully and we say, “Oh, the reason processed foods are so bad for you is because they’re made with these industrial seed oils and they’re made with processed carbohydrates,” let’s be really careful about who we want to implicate.
(25:13):
And remember, studies looking at, for instance, alpha linolenic acid, this omega-3 fat shows that it has tremendous health promoting properties and studies looking at linoleic acid, that short chain omega-6 fat, shows that it is the major component of the mitochondrial membrane and, without them, all of us would sputter to a stop. Now, one last proviso. Normally in nature, there’s about two to three parts omega-6 fats, two omega-3 fats. For instance, if you’re eating grass fed, grass finished beef, the ratio of omega-6 to omega-3 is about two to three to one. Unfortunately, because almost all of our animals are now fed corn and soybeans, which are predominantly omega-6 fat, and omega-6 fats come from grains, the current ratio of omega-6 to omega-3 in our diet is 20 to 30 omega-6 to one.
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So, this ratio has completely gotten whacked on its head and it’s no wonder that our diet is suffering. So, just because something says organic chicken or organic farm raised salmon, just remember that those fats are not the fats that these animals normally would’ve eaten. In fact, sad to say that salmon, wild salmon, has really wonderful levels of long chain omega-3 fats, DHA and EPA. But farm raised salmon that are fed corn and soybeans unfortunately don’t have those omega-3 fats, in fact they now have omega-6 fats in excess. And so, you took a food that was originally balancing in the amount of omega-3 fat and now you completely flipped it by changing its diet. So, final point to take home, you are what you eat but you are what the thing you are eating ate. Take that to the bank.
(28:20):
Ever since I told my readers to give fruit the boot in my first book many years ago, people have labeled me as some kind of fruit hater. Well, my wife Penny can tell you I am anything but a fruit hater, I have a yard full of fruit trees and vines. In fact, there are lots of fruits I absolutely love and recommend. So, I’m going to share a few of my favorite fruits and why I love them so much, easy tips for eating fruit and moderation and what it really means to eat your fruit in season. It’s a little more complicated than you might think. Okay, let’s start with a question I get all the time. Is fruit really bad for me?
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Well, that depends. First of all, our desire for fruit is deep seated. All great apes, as I pointed out in my first book years ago, only gain weight during fruit season and fruit season only occurs once a year in the jungle, it doesn’t occur all year round. Apes didn’t know that you could genetically or hybridize fruit to bear fruit year round. So, great apes only gain weight during fruit season that’s because, as you’ll learn in the energy paradox, that we use fructose, the sugar in fruit, mainly to add fat to us. Why? Because, the rest of the year, there wasn’t much food to eat and those of us who could store fat, we are the fat storing ape after all, were much better off so we have a distinct desire to get fruit in us and as much as we can find.
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So, that’s why fructose is so desirable and, number two, fructose unfortunately builds fat, builds triglycerides and, as a heart surgeon and cardiologist, I can tell you that the more fructose you eat, the higher your triglycerides will go, the higher your cholesterol go and you are going to get fatty liver disease and run low on energy. So, that’s why it’s not such a great idea. But you have heard me say in all my books to eat fruit in moderation. Now, people always want me to say, well, what do you mean by moderation? So, here’s the deal, how many servings a day? You may have seen recently that new evidence came out that the idea of eating five fruits and vegetables a day is now being modified.
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So, in the good old days, people interpreted five servings of fruits and vegetables as basically, well, I can eat five servings of fruit and that qualifies as eating five servings of fruits and vegetables a day but in fact the evidence is completely different. In fact, if you put rats on the five servings of fruits and vegetables a day and give them mostly fruit and some vegetables, they’ll all get fat and diabetic. If you give them mostly vegetables and some fruits, they won’t do that. So, recently, the guidelines have been revised that the eat five a day should only be two fruits and three vegetables.
(31:51):
Now, there’s a proviso to that because the vast majority of vegetables in people’s diets are actually fruits. Tomato is a fruit, eggplant is a fruit, squash is a fruit. Any of these vegetables with seeds are actually fruits so you got to be very careful. You want to eat vegetables that don’t have seeds. So, we’re beginning to realize how mischievous a lot of fruit can be in our diet. So, what do you do? In moderation means probably one serving at the most per day. If you want to do two servings, please use low fructose fruits and we’re going to get into that in the next segment.
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One of the biggest recommendations in my bestselling book, The Longevity Paradox, was to eat in line with the seasons. Now, unless you only shop at your local farmer’s market, chances are you don’t know what’s in season and what’s not. So, here’s a few tips. Look at the origin of the fruits that you’re buying. If it’s not grown in the United States, it’s probably not in season anywhere near you. It doesn’t matter that I live in California, if I see grown in Mexico or grown in Honduras, that’s not local to me. Particularly in the winter, we all see all these beautiful fruits coming from Chile and Argentina and they look fresh but they’re not, number one, and they’re certainly not in season.
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Bananas are not grown in the United States so a banana is not an in season fruit no matter when you pick it up. So, get a produce calendar. There’s actually a great website called Farm Flavor where you can find a produce calendar for every state in the union. So, it’ll tell you what fruits are growing in your state or other nearby states for every month of the year. That way, when you go to the grocery store, you know exactly what’s in season and what isn’t.
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Now, of course, if you live in California like I do or Florida or Arizona, you know that most vegetables and even some fruits are actually available all year round. Strawberries have been hybridized to produce strawberries throughout the year here in California, that doesn’t mean that they’re technically in season. Strawberries normally would only grow in the summer in most areas before they were hybridized. So, buyer beware.
(34:36):
All right, now it’s time to talk about what you’ve been looking for, my favorite fruits. Believe it or not, there are a number of fruits that are quite low in fructose and you really want to avoid the high fructose fruits. So, my favorite ones are berries, particularly raspberries and blackberries. Surprisingly, blueberries have now been hybridized so much that they have much higher fructose than ever before. So, blueberries of the berry family fall way down the list. Boysenberries, mulberries, if you can find them, are also low fructose fruit.
(35:20):
Now, here’s one that probably surprises you, kiwi fruit. Kiwi fruit, particularly if you eat the peel, the furry hairy part has huge amounts of fiber and quite low fructose making it, actually, one of the best bang for your bucks in eating fruit. Oh, not much fructose, lots of fiber. Another one is a crispy pear. Now, this is totally different than a Bartlett pear. A crispy pear is designed to stay crispy and not ripen and it also has low fructose. But remember, once you allow anything, even a crispy pear to ripen fully, it becomes a fructose bomb. There are persimmons in the fall that are relatively low in fructose but be warned.
(36:15):
I actually have two different patients who saw that persimmons are allowed on our list because they have a lot of fiber, quite honestly, and they went on a persimmon kick and you wouldn’t believe what happened to them. Their insulin levels went up, their triglycerides went through the roof and they each actually gained about 10 pounds just going on a healthy persimmon kick. And, believe it or not, that’s what fruit was designed to do, it was designed to have us gain weight.
(36:48):
Passion fruit is fantastic. High fiber, low fructose. Another one of my favorites is pomegranate seeds. Do not drink pomegranate juice. You are concentrating the fructose whenever you’re having any juice and that goes along with pomegranate juice but the pomegranate seeds are actually mostly fiber and some really cool omega fats that you really can’t get anywhere else but in the pomegranate seed. So, those are my favorite in-season fruits.
(37:27):
A question I get all the time, well, what happens if you take an in-season fruit like berries and freeze them and then use them in the winter, wouldn’t that be okay. All I can tell you is that none of us evolved even recently to have year round fruit even if it was picked in season. So, it’s really one of the reasons I invented some of my best selling products was to give you the benefits of the polyphenols and the fibers in fruits, removing the fructose which is the mischief maker so, please, don’t fall for that trap. Okay. So, that’s my quick take on fruit.
(38:15):
Start off 2023 with a healthier you by making this easy 2023 resolution to stick with, start taking probiotics. I’ll even tell you what to get because, let’s face it, the probiotic options are dizzying. Try the holy grail of probiotics, I’m talking about Akkermansia, my favorite good gut buddy. It’s that miraculous mucus producing, lectin blocking strain I rave about in all my books. Other scientists have tried to capture this very special good bacteria for decades but no one could figure out how to make Akkermansia in pill form, until now.
(38:52):
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Dr. Drew (39:36):
Hey, this is Dr. Drew, and I’d like to invite all of you to subscribe to the Dr. Drew Podcast. We are very proud of what we’re doing there at that podcast. I am interviewing some of the most interesting, well, people you could ever want to talk to. Just whatever I find fascinating, whether there’s a smart person or an expert in a field that I’m interested in or maybe I’m not even interested in, I’m only interested because I’ve heard them speak and become intrigued, I think you’ll be intrigued as well. We get deep into topics that are quite important to the current age. Things like cognitive dissonance, cognitive distortions, how does our mind work.
(40:10):
We talk about everything at the Dr. Drew Podcast that is of real relevance. We get all the way into deep physics and all sorts of stuff but, trust me, it’s all very accessible, it’s very interesting. Headaches. If you’re even interested learning about headaches, we get there. We go to the interesting topics of the day. Please join us at the Dr. Drew Podcast.
Dr. Gundry (40:31):
How about audience question. This week’s question comes from Anastasia Yurkovich on YouTube. She asks, “Please answer for us. Does long fermentation in sourdough bread destroy WGA?” For those of you who don’t know WGA, that stands for wheat germ agglutinin which is a very tiny lectin which can go through the wall of the gut without actually having leaky gut. The answer, sadly, is I have so many of my autoimmune patients who have tried long fermented regular wheat bread and have paid the cost. They’ve almost always invariably reactive their autoimmune disease, reactivate their leaky gut.
(41:22):
We’re rapidly finding much better flours and bread companies that make fermented safe flours and please find them, look them up and use them. Particularly, if you have leaky gut or an autoimmune disease, please be very wary of sourdough bread in any form that uses wheat or rye or barley or oats.
(41:51):
Finally, it’s time for our review of the week. This week’s review comes from Claudette Sheckler who said this after my recent interview with Sayer Ji. Thank you for having such a great guest, just so interesting and a great plethora of information. Oh, Lord, pray for our planet. Thank you from Guam. Well, thank you, Claudette. As you know, I’ve dedicated my career to getting this important life-changing information out to as many people as possible and you can play a big role in transforming lives too.
(42:26):
By rating us and reviewing us on Apple Podcasts, you could actually help increase our ranking so more people can find us and that means more people getting access to this powerful health message. By leaving a quick review today, you’ll help thousands more people discovering their path to optimal health.
(42:47):
I hope you enjoyed this episode of the Dr. Gundry Podcast. If you did, please share this with family and friends, you never know how one of these health hacks can completely transform someone’s life when you take the time to share it with them. There’s also the Dr. Gundry Podcast YouTube channel where we have tens of thousands of hours of free health insights that can help you and your loved ones live a long, vital life. Let’s do this together because I’m Dr. Gundry and I’m always looking out for you.
