When I was a pediatric resident, if you had told me to eliminate gluten, dairy and reduce my sugar intake, I’d think you’re nuts! Give up pizza on call? Dove ice cream bars post call? No way! Gluten, dairy, and sugary foods were a significant part of my existence – along with coffee.
Eventually, I discovered gluten, dairy, and overconsumption of sugar contributed to my laundry list of nagging symptoms. Through my nutritional medicine practice, I also found these same foods stressing my patients’ health. So, is gluten, dairy, or sugar wreaking havoc on your health too? After reading this post, you’ll discover how to know with certainty if these 3 foods are your friends or foes.
Eventually, I discovered gluten, dairy, and overconsumption of sugar contributed to my laundry list of nagging symptoms. Through my nutritional medicine practice, I also found these same foods stressing my patients’ health.
ARE YOU GLUTEN INTOLERANT?
“Maybe you’ve recently seen the phrase “gluten-free” on food packaging, or take-out menus, shampoo bottles, apartment listings, the tag of your shirt, on a hammer, as a lower back tattoo, or in your friend’s resume.” LOL. Watch this FUN informative video on gluten.
Gluten is a protein found in grains, such as wheat, barley, and rye. But, because of its gooey glue-like consistency, it’s found its way into many non-food items, including personal care products like toothpaste, medicine, and even vitamins and supplements.
Over two decades in practice, I’m continually amazed at the wide range of adverse effects beyond digestive problems that gluten can have on individuals. I’ve seen gluten issues in those struggling with autism, lupus, PCOS, hypothyroidism, weight gain, even acne. Discover how gluten affects the body and if it’s a problem food for you with a simple in-home test.
Over two decades in practice, I’m continually amazed at the wide range of adverse effects beyond digestive problems that gluten can have on individuals. I’ve seen gluten issues in those struggling with autism, lupus, PCOS, hypothyroidism, weight gain, even acne.
IS DAIRY BAD FOR YOU?
One way to tell if you have a problem with dairy is to eliminate it from your diet. Easier said than done. Dairy is tempting and everywhere. When our family toured the Ben & Jerry’s factory in Vermont, they were taste-testing strawberry cheesecake. I glanced at my daughter and said, “I’ll just try a little.” I took one bite, looked at her with a smile, and devoured it as we laughed. Then I ordered a whole serving of their chocolate peanut butter and proclaimed, “We can never have this in our house!” I paid the digestive price, but some food experiences are that worthy!
I’m continually amazed at the wide range of adverse effects beyond digestive problems that dairy can have on individuals. I’ve seen dairy issues in those struggling with autism, autoimmune disease, weight gain, even acne. There are four ways dairy can be a health issue for you: lactose, histamine, or low-fat genetics, or an allergy or sensitivity to the dairy protein. Discover how to test for dairy issues without even leaving your home.
There are four ways dairy can be a health issue for you: lactose, histamine, or low-fat genetics, or an allergy or sensitivity to the dairy protein. Discover how to test for dairy issues without even leaving your home.
HOW MUCH SUGAR IS TOO MUCH?
I’ve yet to meet a person who wouldn’t benefit from reducing their sugar intake. Dark chocolate and me – we’re serious besties. She’s always there when I need her! Sugar is EVERYWHERE, and it’s not just the white stuff (sucrose.) There’s sugar in fruit (fructose), dairy (lactose), and even in grains and legumes (maltose.) Check your spaghetti sauce. It’s likely in there too!
Research supports that overeating sugar over time creates chronic inflammation. Inflammation is a root problem in most chronic diseases, including diabetes, heart disease, cancer, and obesity. But inflammation doesn’t stop there: asthma is inflammation of the lower airways; eczema is inflammation of the skin, and inflammatory bowel disease is inflammation of the digestive tract. But even if you don’t have a chronic disease, you can still be consuming too much sugar.
According to the American Heart Association’s recommendations, men should consume 9 or less teaspoons (< 36 grams) of added sugar per day and women 6 or less teaspoons (< 25 grams) daily. For reference, the average organic yogurt has around 18 grams of sugar per 5.3 oz serving. So you can quickly gulp down ¾ of your whole day’s allotment just at breakfast! Unfortunately, added sugars can sneak in under alias names. But now, food manufacturers must list the amount of added sugars on the Nutrition Facts label. So, read those labels carefully (and teach your kiddos too!)
Genetics plays a crucial role in how our body processes sugar. Unfortunately, some of us are genetically slower at clearing sugar from our bloodstream. This leaves some of us at greater risk for chronically elevated blood sugar levels and inflammation. Consequently, the need for a low-glycemic diet is a bigger priority for some than for others. Discover how much sugar is too much for you by learning How to Eat for Your Genetics.
GLUTEN-FREE DAIRY-FREE LOW-GLYCEMIC LIVING
Before you get sad, mad, or frustrated about eating less sugar or living free from gluten and/or dairy, let me give you a little pep talk. Eating the way we should feels challenging when we focus on pain: losing something we love. However, when we focus on the pleasure of feeling symptom-free, it becomes much more manageable. Read The Secret to Eating the Way You Should.
We’ve trialed many gluten-free, dairy-free foods over the past couple of decades, and suffice it to say, the industry has come a long way in taste and texture. Check out this list of gluten and dairy-free products we love! Our family and friends often have no idea they’re eating gluten-free! Plus, you won’t believe how good the dairy-free cheeses and ice creams taste! Pinky promise.
Want to eat healthy organic, gluten-free meals but not spend hours in the kitchen? Me too! Check out Green Chef’s Healthy & Organic Meal Kit Delivery Service. You’ll discover how to decrease stress in the kitchen and try a week’s worth of gluten-free dairy-free meal kits for FREE!
It’s time to stop guessing and start testing! Discover if gluten, dairy, or too much sugar create those annoying symptoms you want to go away – like yesterday! Today’s the day to unlock the best way for you to eat. And if you’re like me genetically and need to embrace gluten-free, dairy-free low-glycemic living, I’m here for ya! We are in this together. Get into action so you can realize vibrant health.
#WeAreInThisTogether for #HealthyChange
You deserve to feel empowered with the energy and confidence to live your soulFULL purpose.
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About the Author: Dr. Sue
Sue McCreadie, MD (aka Dr. Sue), is a board-certified pediatric physician and wellness expert with two decades of experience helping thousands of families achieve vibrant health. In her pediatric practice, Dr. Sue helps children adapt their diet and lifestyle to optimize their genetics for health naturally. Online Dr. Sue helps other women learn how to eat for their genetics and use a nutritional system to feel confident with energy to live their best life. She lives in Ann Arbor, Michigan, with her husband, Dave, and their three children, Kaitlin, Elle, and Addison.