The video discusses the impact of cutting out bread for 30 days on health, particularly focusing on blood sugar levels, gut health, and the effects of different types of bread.
Bread is primarily composed of starch, a polysaccharide made up of many sugars. When these sugars are broken down, they quickly enter the bloodstream, raising blood sugar and insulin, which can lead to health issues. However, complex carbohydrates, like those found in whole grain bread, are broken down more slowly, allowing for a more gradual increase in blood sugar. This gradual increase can help lower blood glucose levels, A1C levels, and insulin resistance over time.
The video also discusses the role of bacteria in the digestive tract. Bacteria feed on carbohydrates, which are broken down into glucose in the small intestine and absorbed as such. This process takes many hours, during which the bacteria can produce gas. Complex carbohydrates, like those found in whole grain bread, are broken down more slowly, allowing the bacteria to feed on them for a longer period, reducing gas production.
The video also explores the history of grains and their impact on human health. Modern grains, which have been hybridized for yield, durability, and baking properties, have been linked to health issues due to their high gluten content and the presence of anti-nutrients like phytates, lectins, and gluten. Ancient grains, on the other hand, are believed to be less problematic, as they contain less gluten and fewer anti-nutrients.
The video concludes by suggesting that cutting out bread for 30 days can lead to a range of health benefits, including improved blood sugar levels, gut health, and mood stability. It also recommends trying ancient grains like Einkorn, Emmer, Spelt, Kamut, and Rye, which are believed to be better for the digestive system.
1. Bread is about 80% of the weight starch and starch is a polysaccharide, meaning, many sugars.
2. If you take individual glucose molecules and string them together in chains and branches, then it becomes a starch, a polysaccharide, and this is what many people refer to as a complex carbohydrate.
3. Starch is broken down into glucose within seconds, which quickly gets into the bloodstream and raises blood sugar, causing insulin to spike.
4. Cutting out bread for 30 days can lead to glycemic benefits, lowering blood glucose and A1C levels.
5. Bread is not the only thing that can affect blood sugar and insulin resistance. Other foods can also have this effect.
6. Bread contains carbohydrates that bacteria in the digestive tract can feed on, leading to gas production.
7. Bread is made from grains, which are complex carbohydrates that are absorbed slowly in the small intestine and broken down as glucose.
8. Grains have been around for a long time, but we haven't eaten very much grain until we started agriculture.
9. Modern wheat is optimized for yield and has the best baking properties. It has been hybridized to have more gluten, creating more elastic and fluffy bread.
10. Grains contain anti-nutrients that prevent us from absorbing the nutrients in the food. One of these is phytates, which binds very strongly to minerals, preventing their absorption.
11. Lectins, another anti-nutrient, are sticky proteins that attach to epithelial cells, causing inflammation and destroying the brush border in the gut.
12. Lectins also affect brush border enzymes, preventing the digestion and absorption of food and nutrients.
13. Lectins stimulate insulin receptors, pushing towards insulin resistance and lipogenesis, meaning more fat is made and stored.
14. Lectins can block leptin, a satiety hormone, leading to increased cravings and poor satiety.
15. Cutting out bread for 30 days can reduce phytates, improve gut permeability, reduce inflammation, improve nutrient absorption, and reduce the tendency towards type 2 diabetes.
16. Cutting out bread can also reduce the risk of heart disease, lower blood pressure, and result in weight loss.
17. White and wheat bread are the same thing, just processed differently. White bread is processed and peeled off the bran and germ, leaving only the endosperm, which contains starch and gluten.
18. Whole grain bread is made from the whole kernel of the grain, grinding it all down. It has more protein and fewer nutrients than white bread, but also fewer anti-nutrients.
19. Ancient grains have more protein and fewer anti-nutrients than modern hybridized wheat. They are also more tolerated by people with celiac's and allergies.
20. Ezekiel bread is made from sprouted grains and has less of the irritating factors present in regular bread.
21. Gluten breaks down into smaller pieces called polypeptides, some of which have been named gluteomorphins because they act as morphine, crossing the blood-brain barrier and binding into opiate receptors in the brain.
22. Cutting out bread for 30 days can lead to withdrawal, but the body can rewire quickly and find balance, leading to improved mood, focus, and stability in life.