corn syrup, sucrose, and food coloring are now the main ingredients in thousands of products that fill the interior aisles of any modern supermarket. (Non-grain foods such as vegetables, meats, and dairy tend to be at the perimeter.) Revenues for Big Food companies swelled. Breakfast cereals alone generate nearly $8 billion per year built on claims of fiber, bowel regularity, B vitamins, better school performance, and part of a “healthy breakfast to start your day.”
Just as the tobacco industry created and sustained its market with the addictive property of cigarettes, so does wheat in the diet make for a helpless, hungry consumer. From the perspective of the seller of food products, wheat is a perfect processed food ingredient: The more you eat, the more you want. The situation for the food industry has been made even better by the glowing endorsements provided by the U.S. government urging Americans to eat more “healthy whole grains.”
GRAB MY LOVE HANDLES: THE UNIQUE PROPERTIES OF VISCERAL FAT
Wheat triggers a cycle of insulin-driven satiety and hunger, paralleled by the ups and downs of euphoria and withdrawal, distortions of neurological function, and addictive effects, all leading to fat deposition.
The extremes of blood sugar and insulin are responsible for growth of fat specifically in the visceral organs. Experienced over and over again, visceral fat accumulates, creating a fat liver, two fat kidneys, a fat pancreas, fat large and small intestines, as well as its familiar surface manifestation, a wheat belly. (Even your heart gets fat, but you can’t see this through the semi-rigid ribs.)
So the Michelin tire encircling your or your loved one’s waistline represents the surface manifestation of visceral fat contained within the abdomen and encasing abdominal organs, resulting from months to years of repeated cycles of high blood sugar and high blood insulin, followed by insulin-driven fat deposition. Not so much fat deposition in the arms, buttocks, or thighs, but the saggy ridge encircling the abdomen accompanied by bulging fatty internal organs. (Exactly why disordered glucose-insulin metabolism preferentially causes visceral fat accumulation in the abdomen and not your left shoulder or the top of your head is a question that continues to stump medical science.)
Buttock or thigh fat is precisely that: buttock or thigh fat—no more, no less. You sit on it, you squeeze it into your jeans, you lament the cellulite dimples it creates. While wheat consumption adds to buttock and thigh fat, the fat in these regions is comparatively quiescent, metabolically speaking.
Visceral fat is different. While it might be useful as “love handles” grasped by your partner, it is also uniquely capable of triggering a universe of inflammatory phenomena. Visceral fat filling and encircling the abdomen of the wheat belly sort is a unique, twenty-four-hour-a-day, seven-day-a-week metabolic factory. It produces inflammatory signals and abnormal cytokines, or cell-to-cell hormone signal molecules, such as leptin, resistin, and tumor necrosis factor.4, 5 The more visceral fat present, the greater the quantities of abnormal signals released into the bloodstream, the “louder” the blare of inflammation throughout the body.
All body fat is capable of producing another cytokine, adiponectin, a protective molecule that reduces risk for heart disease, diabetes, and hypertension. However, as visceral fat increases, its capacity to produce protective adiponectin diminishes (for reasons unclear).6 The combination of lack of adiponectin along with increased leptin, tumor necrosis factor, and other inflammatory products underlies abnormal insulin responses, diabetes, hypertension, and heart disease.7 The list of other health conditions triggered by visceral fat is growing and now includes dementia, rheumatoid arthritis, and colon cancer.8 This is why waist circumference is proving to be a powerful predictor of all these conditions, as well as for mortality.9
Visceral fat not only produces abnormally high levels of inflammatory signals but is also itself inflamed, containing bountiful collections of inflammatory white blood cells (macrophages).10 The endocrine and inflammatory molecules produced by visceral fat empty directly into the liver (via the portal circulation draining blood from the intestinal tract), which then responds by producing yet another collection of inflammatory signals and abnormal proteins.
In other words, in the human body, all fat is not equal. Wheat belly fat is an especially bad fat. The belly is not just a passive repository for excess pizza calories; it is, in effect, an endocrine gland much like your thyroid gland or pancreas, albeit a very large and active endocrine gland. (Ironically, Grandma was correct forty years ago when she labeled an overweight person as having a “gland” problem.) Unlike other endocrine glands, the visceral fat endocrine gland does not play by the rules, but it follows a unique playbook that works against the body’s health.
So a wheat belly is not just unsightly, it’s also dreadfully unhealthy.
GETTING HIGH ON INSULIN
Why is wheat so much worse for weight than other foods?
The essential phenomenon that sets the growth of the wheat belly in motion is high blood sugar (glucose). High blood sugar, in turn, provokes high blood insulin. (Insulin is released by the pancreas in response to the blood sugar: The higher the blood sugar, the more insulin must be released to move the sugar into the body’s cells, such as those of muscle, liver, and fat cells.) When the pancreas’s ability to produce insulin in response to blood sugar rises is exceeded, diabetes develops. But you don’t have to be diabetic to experience high blood sugar and high insulin: Non-diabetics can easily experience the high blood sugars required to cultivate their very own wheat belly, particularly because foods made from wheat so readily convert to sugar.
High blood insulin provokes visceral fat accumulation, the body’s means of storing excess energy. When visceral fat accumulates, the flood of inflammatory signals it produces causes tissues such as muscle and liver to respond less to insulin. This so-called insulin resistance means that the pancreas must produce greater and greater quantities of insulin to metabolize the sugars. Eventually, a vicious cycle of increased insulin resistance, increased insulin production, increased deposition of visceral fat, increased insulin resistance, etc., etc., ensues.
Nutritionists established the fact that wheat increases blood sugar more profoundly than table sugar forty years ago. As we’ve discussed, the glycemic index, or GI, is the nutritionist’s measure of how much blood sugar levels increase in the 90 to 120 minutes after a food is consumed. Whole wheat bread has a GI of 72, while plain table sugar has a GI of 59 (though some labs have gotten results as high as 65). In contrast, kidney beans have a GI of 51, grapefruit comes in at 25, while non-carbohydrate foods such as salmon, eggs, and walnuts have GIs of zero: Eating these foods has no effect on blood sugar. In fact, with few exceptions, few foods have as high a GI as foods made from wheat. Outside of dried fruits such as dates and figs, the only other foods that have GIs as high as wheat products are dried, pulverized starches such as cornstarch, rice starch, potato starch, and tapioca starch. (It is worth noting that these are the very same carbohydrates used to make “gluten-free” foods. More on this peculiar and maddening situation later.)
Because wheat and grain carbohydrate, the uniquely digestible amylopectin A, causes a greater spike in blood sugar than virtually any other food—more than a candy bar, table sugar, or ice cream—it also triggers greater insulin release. More amylopectin A means higher blood sugar, higher insulin, more visceral fat deposition … bigger wheat belly. Or rye belly, barley belly, corn belly, and oat belly.
Throw in the inevitable drop in blood sugar (hypoglycemia) that is the natural aftermath of high insulin levels, and you see why irresistible hunger so often results, as the body tries to protect you from the dangers of low blood sugar. You scramble for something to eat to increase blood sugar, and the cycle is set in motion again, repeating every two hours.
Factor in your brain’s response to the euphoric exorphin effects induced by wheat (and the potential for withdrawal if your next “fix” is missed), and it’s no wonder the wheat belly encircling your waist continues to grow and grow.
MEN’S LINGERIE IS ON THE SECOND FLOOR
Wheat belly is not just a cosmetic issue, but a phenomenon with real health consequences. In addition to producing inflammatory hormones such as leptin, visceral fat is also a factory for estrogen production