Kind: captions
Language: en
today I'm going to talk about bread most
of us have eaten bread like bread but
I'm going to tell you what kind of bread
you should avoid if you want to actually
protect your health and what you should
be eating instead all right now I'm
actually somebody who does like bread um
and you probably heard like me that you
know bread is full of carbohydrates you
got to avoid bread but I can tell you in
moderation bread can actually be pretty
healthy and it tastes great to so we're
going to spend some time talking about
what kind of bread is healthiest but
let's start by talking about the kind of
bread you should avoid and
why
ready let's go okay first of all where
do most of us get bread right now if you
live in the French Countryside or Italy
you might be lucky enough to actually
walk to your local Baker in the morning
and get freshly baked bread most of us
don't all right most of us live near a
grocery store and we go to the grocery
store to buy uh most of our stuff uh
that we most of our food and you go to
the bread section to buy bread all right
and that's where the problem actually
begins so let's talk about the most
common kinds of bread that you find in
the grocery store and the problem that
starts is because most of them are
mass-produced factory made uh Ultra
processed uh Foods all right all right
now you know already that Ultra
processed foods aren't good and when
bread which could be very easily baked
right you think about it if you actually
uh make the
dough uh make it rise and put it in the
oven and bake it that's it it's been
done for thousands of years right it's a
rustic tradition nope that's not a
factory the factory actually has to
machine it and add all kinds of stuff to
it and that's where you actually get the
problems refined flour and added sugar
and all these additives and chemical
preservatives these are all things that
you don't want to have in your body all
right so I want to actually kind of
unpack this for you and help you take a
closer look at what some of the problems
are with grocery store factory made uh
bread all right now the first thing is
that uh when you walk into the grocery
store right you kind of I always tell
people first go to the produce section
see what's fresh what's a seasonal load
all that up there now you know you got
the good stuff that you should be
getting before you go anywhere else all
right but eventually you're probably
going to get to that bread section and
there's two uh choices usually in
today's uh uh bakeries or grocery stores
number one a lot of grocery stores have
their own Bakery and you can just buy
bread that might have been made there um
or you kind of go look at the shelf and
they've got it's like a library of bread
stack after stack after stack after
stack of these um plastic sleeves with
um um Square breads that are in this
giant rectangle they've been pre-sliced
sound familiar yeah I grew up with that
stuff too all right now here's the thing
those breads in a plastic sleeve that's
got that little square plastic tie to
cinch it the pre-sliced stuff tends to
last a long time who knows how long it's
been sitting on that shelf and if it's
even though it's bread it might have
little or know fiber and fiber is what
we're generally looking for as part of
most of our diet now in order to be a to
feed our gut microbiome okay that's our
healthy gut bacteria you and I we got 39
trillion healthy bacteria that's in our
gut those healthy bacteria do a lot of
things for us they actually help us
lower inflammation they help our insulin
sensitivity work well so we've got good
uh blood sugar control they help to
lower our cholesterol these are the best
statins there are they actually live
already in our gut all right um they can
help us heal from the inside out they
can text message our brain the gut
bacteria lots of things these gut
bacteria does if you have a good healthy
gut microbiome and dietary fiber is what
um you really want and here's a thing is
that most factory made breads missing
the fiber so you're missing an
opportunity you're getting a carb but
you're missing the fiber and that's why
the traditional white bread um you've
probably heard about that using a
derogatory sense say that white bread
well the white bread that most of us
grew up with um missing this opportunity
for crucial Health using uh dietary
fiber for our metabolism uh to lower
inflammation of chronic disease all
right so you actually want that dietary
fiber missing in Factory Made bread now
I did mention to you as well that
factory bread um often has added sugar
what am I talking about most breads
don't taste that sweet yeah but if you
actually look at the ingredients so
anytime you take that plastic package
that sleeve go pick it up and look in
the ingredients and I bet you'll
actually find in a lot of different
choices of of products you'll find sugar
added in there somewhere why do you need
some sugar all right you need that much
sugar well factories will add the sugar
of course to make the bread taste a
little bit better but it's kind of an
unnecessary ingredient right you're not
going to get that in a rustic French
bakery or Italian bakery
all right so whatever possible try to
avoid added sugar what I'm telling you
is that like you have choices that's a
key thing and so rather than go for the
plastic sleeves go for the fresh fresh
baked that doesn't actually have added
sugar you know by now added sugar if you
have too much of it contributes to
insulin resistance and bread is like a
gigantic carb anyway loaf of carbs all
right so why would you want carbs on
carbs if you do this too much it's going
to overwhelm your metabolism all right
and you know there's a long tradition
where people are actually putting
serving bread with some meals there's
nothing really wrong with that but it's
the amount and what's in the bread that
can make uh the difference if you
overload carbs into your body you're
going to start to grow excess body fat
because uh the food that we eat
including carbs um it's just fuel for
our body and our body will store that
fuel in our fuel tanks which are our fat
cells and too much food too much fuel
start to fill up those fat uh fuel tanks
and grow new fuel tanks and now you're
going to wind up accumulating extra body
fat and gain weight and excess fat is
inflammatory which then sets you up for
chronic disease so all right um that's
one of the reasons why we're always
trying to uh be very very careful about
the carbs that we're Sho that we're
choosing to eat and how much and what
else is in there all right so always
look at the ingredient label check if
there's added sugar uh and by the way
some the added sugar comes under the the
name cane sugar or molasses all ways of
adding extra sweetness into the bread uh
anything you buy in a package in a
grocery store for sure in any case you
should be checking that ingredient label
all right you got to be an informed
consumer all right what are some of the
other things that you want to look for
on these plastic sleeves of Factory Made
bread that you find at the grocery store
okay so GNA walk you through this
there's other ingredients additives um
part of refined ingredients that
factories add into bread uh here's some
of the
maltodextrin tapioca starch and these
are often added to mass Breads in order
to give the bread a fluffy texture they
also help to make the bread last longer
on the shelf right so just like added
sugar they're
unnecessary uh ingredients uh and carbs
that put a burden on your metabolism
right so in fact if you look at a bread
made in a traditional Bakery you're
never going to see a fluffy loaf of
bread you know you know that squeezable
bread you're not going to be seeing that
but that's actually uh what is happening
in a factory that's not how real
traditional healthier breads are
actually made so here's some other
things to spot on the ingredient label
Factory Made bread look for
preservatives all right chemical
preservatives this bread is going to sit
on a shelf for a long time before
someone's going to buy it emulsifiers
thickeners actually give the bread kind
of texture and stabilizers the bread
doesn't fall apart on their shelf all
right these chemicals are designed to
keep the bread from going stale too
quickly uh and to have hold it shape and
hold its flavor so think about it bread
made in a factory going to be made
somewhere far away from wherever you
live it's got to be packaged all right
in that plastic sleeve and sealed and
it's going to go into a truck and then
it's going to be driven to a store or
put onto a train or maybe even an
airplane and then once it arrives at the
store it's going to be stored in the
back until it's time to stock the front
of the store it's brought to the Shelf
it sits there for as long as it needs to
maybe days maybe week maybe longer than
a week all right and that's what these
adders are there for not not just to
make the bread tastes good but they're
they put additives to make that bread
last a long time all right and by by the
way these additives are now becoming
more and more clear with research that
they can interfere with your gut
microbiome again gut microbiome good gut
health good brain health good heart
health you start messing with your gut
microbiome with unnecessary ingredients
that's a risk you shouldn't take all
right so that those are reasons why you
don't want to have mass-produced
factorymade uh bread all right so
there's a few other ingredients I got to
tell you about that you can commonly
found
uh in uh Factory produced bread all
right I'm going to sort of I'm not even
going to tell you what they do all right
with their for they just shouldn't be in
your body want that list all right here
it goes calcium
proprionate sodium sterol
lalate um
azodicarbonamide Ada pottassium
bromate high fructose corn syrup G that
you definitely don't want to have you
probably recognize that soy lethin
that's a Ultra processed form of soy all
right here's one how about this sodium
metabisulfite look I can say them
because I am a biochemist so I can
actually speak these tongue twisters but
if you can't pronounce something on an
ingredient label of a factory produced
bread you probably don't want that in
your body all right these are exactly
the types of additives that we're
finding out damage our gut microbiome
and when our gut H is not healthy the
rest our body's not healthy our
inflammation goes up our immune system
goes down our metabolism goes gets
derailed our blood sugar is harder to
actually maintain and blood cholesterol
starts to rise everything in the wrong
direction right and look I'm not just
blaming Factory loaf bread I'm just
trying to get across to you that when
you got a choice between you know uh
bread made that day with a minimum
number of ingredients all right uh
versus Factory Made bread there's a
reason why the old ways the traditional
ways are going to be a lot better now
there's one more thing you got to know
about Factory Made bread it can actually
have a lot of salt all right let's talk
about this now factory made breads have
a surprisingly high sodium content
sodium salt okay sodium chloride that's
salt now eating too much salt actually
really bad for your health your
cardiovascular system causes high blood
pressure high blood pressure increases
your risk of a heart attack and stroke
high blood pressure also strains your
kidney all right not good for your blood
vessels you got 60,000 miles wor a blood
vessel in your body want to keep those
healthy all right um uh and a lot of
people don't realize this but even
though bread doesn't taste salty all
right overtly salty doesn't taste like a
potato chip but bread can actually be a
hidden source of sodium so you're trying
to cut down in your sodium check out
your bread see if there's any sodium in
your bread like usually when you're
making a homemade bread put a little
pinch of salt not a Shaker full of salt
all right so just be careful if you're
going to buy Factory Made bread just
because it doesn't taste salty doesn't
mean it's got a lot of doesn't have a
lot of sodium there all right now having
said all this all right should we
actually take a look at breads that are
good for us I'm going to tell you what
kind of breads you should look for but
before I do that um I want to say one
more thing and that is you know uh a lot
of times you go to an event or you go to
a a restaurant uh particularly there
takeout places uh you don't know where
their bread comes from right I mean some
will bake their own bread most of them
don't how do you know the bread that
you're being served isn't a
mass-produced Factory Made bread with
all that kind of stuff you go to a deli
to order a deli sandwich if they don't
bake their bread or have their bread
delivered from a bakery it's probably
you know that a loaf of coming from out
of a plastic sleeve a factory produced
bread this is certainly the kind of
thing that you're going to be getting in
any type of mass production uh chain
sandwich store it's going to be made in
Mass because that's actually what's
cheaper and easier to ship around and
then very consistent for the brand so
this is actually why you got to be
really careful when you're going out I
mean let's say you go to a ball game
you're going to get a hot dog all right
now you know a hot dog isn't good for
you but I can tell you the button that
they serve it on that's definitely
mass-produced Factory Made bread I'm
just I'm not telling you to buy a hot
dog at a ball game what I'm telling you
is that the bread that you would get um
at a concession stand is probably going
to be mass produced and have all those
limitations that I just gave you uh as
well all right um some of the kns at
restaurants sometimes they'll make their
own bread or maybe they'll have a
partnership with a bakery really
worthwhile asking right because how many
times have you gone to a restaurant and
you know the waiter automatically put
some bread out or say would you like
some bread on the table and and a lot of
people say yeah I'll have some bread all
right that's where you don't know where
that bread came from besides the fact
that they might actually put old bread
back onto your uh plate as well okay so
hopefully I've told you about sort of
the breads to avoid uh but now let's
turn our attention to some of the breads
that you just might want to include all
right what are some of the breads that
are better for your health ready well
try this one sour dough bread one of my
favorite breads all right now this is a
very very traditional old medieval style
bread okay and uh it'll come in a loaf
it's kind of brown on the outside it's
got little cracks on it um when you and
you cut it open it's kind of crusty on
the outside cut it open you smell it
inside smells really great it's got a a
little Tangy flavor to it all right I'm
going explain to you that tanginess is
what it's what makes it really good
because it's a bread that's made with a
starter bacteria that's healthy that's
called lactobacillus ruteri L ruide
lactobacillus now what is lactobacillus
ride it's a healthy bacteria that used
to be found in all of our guts it's a
healthy gut bacteria it's also found in
food product different kinds of food
products but researchers have actually
discovered and I'm one of those
researchers that lactoside can actually
help to fight tumors from growing it
boosts your immune system and gets your
immune system strong it actually lowers
inflammation all right all the things
that good healthy gut bacteria does
helps you heal from the inside out we
did a research experiment a
collaboration with the scientist at the
Massachusetts Institute of Technology
where we had full thickness wounds uh on
the back of these lab mice and you just
had them drink water that had
lactobacilus ride just in the water and
guess what but compared to the mice that
were just drinking plain distilled water
if there was a probiotic with
lactobacilus rudai uh in the drinking
water it doubled the rate of wound
healing and it upped the production of
the protein growth factor that helps
those he healthful useful blood vessels
growing that would actually seal the
wound shut all right so good for healing
all right likeus R that's actually the
starter bacteria used in souro bread and
by the way lactobacillus right uh what
does it do it makes lactic acid and
lactic acid is kind of Tangy and that so
lactobacilus rudai making lactic acid is
what makes sourdough Tangy all right
really really important as that the same
bacteria is used for souro bread is
actually useful for immune defenses um
that also helps fight off bacteria
infections and it and tumor growth oh
you know what there was some other
interesting research on like to put this
R right that showed that it actually
slows down cellular aging okay by
improving tiir length and slowing down
aging of of skin for example it actually
made hair grow more uh robustly and
faster right so that was kind of a
surprise in research this is lab
research give La lab mice like a ruide
to eat they're going to grow hair faster
more hair and guess what they're going
to grow their hair that grows is shiny
your hair better textur looks better
looks healthier pretty cool and so
that's another reason why eating like
bacillus rudai or foods made with the Le
sour bread can actually be really really
uh helpful now one of the reasons I like
to talk about uh this is because I'm a
cancer researcher and I was very very
surprised to see that lopac Rai okay uh
when it's consumed uh in this case as a
probiotic and a research study actually
fights cancer growth now how does that
work well it turns out that g bacteria
like lactobacillus Rai talks to the
immune system a lot of people don't
realize this but 70% of your immune
system is found in the wall of your gut
now your gut is like a um a garden hose
right so think about a garden hose like
this now imagine you take a pair of
garden shars and cut that garden hose
off and take a look right down the
middle of it you'll see that it's got a
a wall right around the garden hose and
turns out that the gut bacteria it's
inside the hole and the immune systems
inside the wall of the gut all right now
what happens healthy gut bacteria talk
to the immune system they talk like
college roommates you know shouting each
other through a very thin dorm wall hey
what do you want on your pizza tonight
oh I think I'm going to have you know
mushrooms and peppers so this is
actually how how the communication
happens between gut bacteria uh and your
immune system now when you actually get
good healthy gut bacteria they're giving
good instructions to your immune system
and that immune system conducts
surveillance in your bloodstream immune
cells go out into your bloodstream and
they're cruising around just like cops
on a beat you know like police in a
Suburban neighborhood very peaceful
quiet Suburban neighborhoods just
looking for problems right you usually
everything looks pretty good except that
you know every now and then you see that
suspicious dude and maybe that drug
dealer um sitting in the street corner
might not even been dealing drugs but
looks kind of shady all right um G to
shake down that guy see if he's got
anything all right and and he's actually
got some paraphernalia and and and has
some drugs on them what what do the
police do they stick them in the back of
the Patty wagon and take them away and
that's basically what your uh immune
system does when it's conducting
surveillance for microscopic cancers in
your body so this is why getting a good
healthy gut bacteria microbiome is
really really important it talks to your
immune system your immune system then is
better able to conduct surveillance and
not only are they actually you know
protecting you from Invaders from the
outside of your body like bacteria and
viruses during Flu and cold season but
they're also cruising through your
bloodstream looking around for any of
those microscopic cancers that might be
growing that actually could could be T
tackled and taken care of to prevent
clinical cancers from ever forming all
right that's how important um a bacteria
a good healthy bacterias and
lactobacillus ruai which is used as a
starter for sourdough bread uh is does
that function all right so sourdough
bread considered it kind of a probiotic
bread now some people would say as I did
wait a minute you're baking bread like
it's at 400° like you know for like it
doesn't it kill all the bacteria yep it
does
all right but guess what uh the same lab
that at Massachusetts in technology that
looked at
lacto they basically found that even if
you take lactobacillus ruai and you
smash it into a thousand pieces now how
do you do that well in the lab we take
something called a a sonicator all right
and it takes sound waves and it just you
aim it right at that bacteria all right
it's kind of like Marvel like a Marvel
Comics hero that can actually beam
destructive Sound Energy smash that
bacteria into into thousands of pieces
all right dead right okay now you take
that and you put in a drinking water
remember I told you about the lapice
guess what the lactobacillus rudite
fragments made from disintegrated
bacteria has the same beneficial effect
as the intact bacteria so it's something
in there doesn't have to be alive still
actually has gives you that benefit all
right so even sourdough bread even baked
that's okay you're still getting the the
the fragments in there that seem to
actually work now here's something you
got to be careful about U again when
you're actually going to the grocery
store to get factory made sourdough
bread should you get that or not all
right um because that also comes in a
plastic sleeve sometimes you can get the
sourdough version and answer is be very
very careful because some Factory
produced sourdough breads are trying to
save time and save money they don't use
laop this ride they don't actually it's
not a genuine sourdough bread you know
what they do to give that Tangy flavor
they just make white bread they add a
little vinegar to it give it that
slightly Tangy sour taste to it now they
call call it sour dough bread because
well it's a little sour they skip the
elus of this Riz step more expensive
takes longer they cut those Corners
guess what you don't get the good stuff
this is why you know you're not actually
not going to see lactus say ride on the
side of the package all right that's
just a starter they use for the dough
but if you see vinegar or CTIC acid in
the ingredient label watch out you
you're being Hoodwinked those are not
the real sourdough bread all right in
any case I avoid I I personally avoid
factorymade breads whenever I can all
right okay let's talk about the next
beneficial loaf of bread what
kind whole grain bread of course right
whole grains grains contain fiber and
it's whole grains not refined all right
white bread is refined made with refined
uh the flour whole grains contains a
dietary fiber which is exactly what our
gut bacteria need but what are these
whole grains right like that's a big
question well whole grains could be a
whole variety of different types of
grains and this is where you know you
just need to learn how to recognize on
the label what kinds of grains they are
or at least to be able to ask the
question right so what kind of whole
grain is whole grain bead made out of
well it could be um whole green wheat
could be barley could be Rye could be
cornbread could be rice uh brown rice
bread could be quinoa could be TR could
be Millet could be TEF could be sorghum
right so these are some of the things
that you might actually read about um on
the side of whole grain bread or this is
what in a traditional Bakery you know
they're making whole grain bread they're
going to be actually their dough is
going to be made with this and they
might even sprinkle some of the stuff
inside the bread itself all right just
be careful like many bread bread factory
made breads especially that claim to be
whole grain are only partially filled
with whole grain all right
multi-grain uh just be careful they can
still have refined flour you know you
want to get the real stuff whenever you
can all right right um here's another um
example of a good bread to try sprouted
grain bread now this is the whole grain
but the thing is that the uh uh before
the bread was being made the grain was
allowed to sprout now why is that
important because sprouted grains
actually contain different levels of
these micronutrients okay polyphenols
and the grains get to they get started
to germinated they start sprouting even
before they're used in the baking
process so this is uh just a couple of
examples of things that you might want
to uh consider when you're actually
getting healthier uh bread now I'm also
going to tell you that there are some
let's call them good habits or best
practices uh if you're going to eat
bread so it's not just buying the bread
once you bring it in what's the best way
to eat it what are some of the
healthiest ways to eat it what are some
of the considerations well I'll tell you
the first consideration I'm going to
point out is just quantity of the bread
you eat right you ever go to a
restaurant and you're really really
hungry and you know you're uh waiting
for the uh waiter to come take your
order but they brought bread you might
sit there and eat it all because you're
hungry all right and then you ask them
to bring some more bread and then you
eat that they can have another plate
you've had filled up your your half your
stomach with bread the serving of the
bread all right so portion control is
really really important the quantity of
bread you eat um it should be really uh
managed so that it's just moderate be
modest with the amount of bread that you
eat even a healthy food too much of a
healthy food can be unhealthy right and
here's the thing about portion control
what I always talk about is that um all
food we have is the energy that we are
putting into our body our food is our
fuel when we eat it we're putting fuel
into our body look when you put fuel
into your car you're putting that fuel
into a gas tank you're filling that up
gas tank is actually solid so if you
kind of kept on filling it up the
clicker didn't exist the gas would run
out of the side down the side of the car
around your tires P pile around your
shoes and You' be standing in a
dangerous toxic flammable mest well in
your body our body's fuel tanks are
actually our fat cells adapost cells and
it's kind of good for us they're not
rigid like a car's fuel tank they're not
made out of metal they're stretchy and
that's why fat cells when you load them
with fuel can stretch a small cell can
turn into a big fat cell in fact they
can expand three times so 300% and when
that fat tank is fued up guess what go
to the neighbor and fill up that fat
tank oh you're still eating let's fill
up the next one and the next one and the
next one oh you're still eating not done
yet all right we're out of fat fuel
tanks guess what let's go ahead and bust
out the stem cells fat stem cells I make
some new fuel tanks all right um so you
can use stem cells to create new uh fat
uh fuel tanks and then you fill that up
and again and again and again and that's
why portion control is important because
if you eat non-stop you're just going to
keep on filling up and growing more and
more and more fuel tanks which are fat
cells which expand and that's how you
build up body fat excess body fat day in
and day out week after week month after
month you're overeating you are going to
pile on a gigantic amount of excess
unnecessary fuel tank for all the fuel
that you're put in your body don't put
that much fuel in you don't need that
much fuel all right so even with when it
comes to bread even healthier breads
like sourdough or whole grain breads all
right or sprouted uh uh grain breads
portion control matters and by the way
if you're at that restaurant and they're
hand you the bread you can nibble out it
a little bit but don't eat the whole
thing all right and by the way you know
one of the things about uh about bread
uh is that you know it's tempting to
like slather it with butter is usually
what they give you at a restaurant but
you know if you take a look at how they
do it in the Mediterranean they'll pour
a little extraversion olive oil and you
can mop up the bread or mop up the olive
oil with the bread tastes really really
great okay just eat
moderately a piece or two small piece or
two is fine eating half a hunk of the
bread that's there too much of a carb
load just be mindful right you don't
want to grow extra body fat you don't
want to load more fuel in your body than
your fuel tanks can handle it and you're
not trying to get there you're not
eating the bread in order with a goal of
gaining weight all right so think about
bread as a complement to your meal not
the main event that's really important
to think about all right that's my first
one big tip about bread
eating one of my second tip all right
and that is is actually be careful what
you eat the bread with all right now if
you were a kid you probably remember
eating bread with peanut butter and
jelly um highly processed okay both the
peanut butter and the jelly they've got
added sugars some have artificial
coloring artificial flavoring uh all
that kind of stuff uh artificial
preservatives you don't want that not a
good partner for your bread obviously um
another uh pairing from childhood
processed
Meats remember when you were a kid the
balone sandwich the salami sandwich the
sliced ham sandwich all right between
two fluffy layers of white bread you
know with some mayonnaise that's not
real mayonnaise it's Ultra processed
mayonnaise uh you know trans fat
mayonnaise my gosh times have changed we
now know that deli meats are processed
meats that have been shown uh and
declared by the World Health
Organization is a class one
carcinogen there's convincing evidence
that these deli meats and other kind of
processed meats that increase the risk
of cancer especially colon cancer that's
by the World Health Organization all
right hey there I've got something
important to share with you and that is
my guide to the three healthy foods that
you might want to avoid if you're
looking for
longevity many products that are
marketed as nutritious can actually
undermine your health and if you want
find out more about these sneaky
ingredients and how to make better
choices then just click on the link
below the video for all the details it's
very important to know what's really in
your food and this resource that I'm
giving you gives you a head start get it
right now for free in the description
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scanning the QR code on the screen with
your
smartphone now let's jump back into the
video so deli sandwich is not such a
great choice all right look if you're
going to eat the sandwich every now and
then that's probably all right I I very
rarely eat sandwiches like those kinds
of sandwiches um you can build a much
healthier sandwich than just loading it
up with Deli slices all right but you
know what else could you do with a slice
of of bread like sourdough bread you
could make an avocado toast all right so
Mash an avocado up you want to make it
tasty sprinkle with some chili flakes
squeeze a little lemon juice on it
spread it right onto a piece of bread
toasted bread that's really good right
like avocado bread spread um I mentioned
this on one of my other videos that I
made uh like how do I make a quick meal
for myself like a quick lunch if I'm
busy um so in my other video I was
talking about like um healthy snacks
that' be cancer fighting um I talked
about tinned Seafood like tined fish or
tin clams or octopus or things like that
they all contain omega-3 fatty acids
which are healthy and and they're
usually packed in extra virgin olive oil
you can see some of them they're packed
in water but often times they have extra
virgin olive oil and some herbs and
spices and the Omega-3s are there so
these are like immediately steam cooked
Seafoods that are packed in kind of a
marinade then sealed into a can can
stick up in your closet in your pantry
they can stay there for a year more than
a year maybe up to five years and
they're still good right so um but
they're super convenient because if I
don't have time for lunch when I'm
looking for something healthy to eat or
maybe somebody pops over to my house and
I'm trying to come up with something
healthy oh got a loaf of sourdough bread
all right um one thing I could actually
do is make a fish sandwich a seafood
sandwich uh and uh or uh and if you
don't want to make the sandwich make
that avocado SLI
sliced bread with avocado smear on it
all right add a little chili squeeze a
lemon open a tin of fish or take out the
tin of fish you can eat it together now
you got a great source of protein with
the fish uh healthy fats Omega-3s now
you actually got the dietary fiber
because not only the sourdough actually
contain dietary fiber but the avocado
got great dietary fiber so you got a
probiotic bread with dietary fiber
avocado all right you got a little bit
of lemon and citrus bioactive from The
Squeeze of lemon uh let's not like it's
really really great and then whatever
else is in the seafood that they're
actually packing with usually herbs and
spices also light up your health
defenses now I talk all about my health
defenses in an online course that I
teach called e to beat disease course if
you want to learn all about that uh I
suggest you take my course all right but
we're back to B all right I'm just
telling you there are lots of tasty ways
that you can actually eat bread how you
eat bread what you eat it with how much
you eat those are all really important
ones
now I'm going to kind of wrap up this
video by talking about some of the
questions that people always ask me like
one of the questions I always get ask uh
is hey Dr Lee what's the deal with
gluten should I avoid gluten altogether
I don't think I'm allergic to gluten but
you know I I know that my friends are
all stop eating gluten and they said
they feel great okay now Bread's got
gluten in it because it's made with
wheat all right but let me just tell you
that the issue about gluten even though
it's a buzzword today and a lot of
people are avoiding it because they're
hearing that it should be avoided I want
to set the record straight so what is
gluten well gluten is a protein okay and
a protein that's found in wheat it's
found in barley it's found in Rye
actually gluten uh is actually what
gives bread its distinctive structure
its chewy texture that's all because of
gluten all right now for the vast
majority of people
eating gluten is completely safe doesn't
need to be avoided at all and it doesn't
trigger all kinds of weird autoimmune
diseases and everything else that's the
Fear Factor that gets put out you know a
food in the influencer world on the
Internet is either you know the devil or
the angel not quite so easy in fact
avoiding gluten if you don't have a
medical reason like celiac disease or
gluten intolerance actually you might
miss out on some of the essential
nutrients that are found in whole grain
breads you know like whole grain breads
they also have vitamin B different
vitamins and minerals and so just
avoiding gluten all together you're
probably cutting out not just the gluten
but other things that you probably would
find beneficial in your body but that
said you know for people who do have
celiac disease or even gluten
sensitivity we call that non-celiac
gluten
sensitivity you can gluten actually as a
protein can trigger some health issues
right now
I talked about celiac disease I
mentioned it so let me explain what it
is celiac disease is an autoimmune
condition where anytime you eat gluten
goes on to your intestines it triggers
an a basically not just an allergic
response but an immune like a really
robust immune response aggressive immune
response that damages your small
intestines a lot of damage in the small
intestines man is that painful all right
makes you throw up you got to get rid of
all that gluten in your body in your gut
and basic basically if you D keep on
damage your small intestines it's going
to lead to malabsorption of important
nutrients all right and this is going to
cause nor belly pain and cramping and
gassing and bloess but it's also you
know actually can cause fatigue because
and it can actually cause depression as
well so for those people avoiding gluten
gluten-free diet actually is super super
important from a health perspective
maybe even necessary okay but if you
don't have
a celc Celiac type of of condition
autoimmune type of conditions there's
really no scientific evidence that
suggests that gluten is the devil and
cutting it out is what everybody should
actually be doing all right so I like to
actually talk about the nuances of
things you know like Okay so this might
not be good here but so what should we
be do what's a reasonable person's
approach to thinking about it so first
of all most most people can eat gluten
and gluten doesn't cause an allergy in
everybody but sometimes gluten can be
triggering and uh the other thing I need
to tell you is that gluten products
often contain other things that are
actually triggering your allergy right
this is like the ultra processed foods
um and you want to be careful uh with
those that you don't actually call call
gluten the culprit of your gut problems
and it's all the other additives that
you put in there right so just be
careful about that the other thing you
should just be aware of is a lot of
glutenfree products are actually even
more processed we're trying to avoid OCT
processed food but in the effort to
actually get rid of the gluten they're
now really Ultra processing it and
they're also removing the fiber and Al
the micronutrients that you'd find in
just regular whole gluten containing
bread all right that's just the thing
that you should know about it so what's
my kind of like my Topline thought well
first of all if you have a medical
reason to avoid gluten sure try to avoid
it all right you want to focus on your
Health and Longevity of course if you
want to try being gluten-free because
you know somebody who's tried it who
says that it's the best thing since
slice bread literally all right and when
you try it and you find that in fact
you're feeling
better keep with it because in fact you
might actually have a gluten intolerance
that you didn't know about all right so
you just kind of figured it out with
your own experiment which case continue
the plan and adjust your diet
accordingly right right now you've
gained something you haven't lost
something but everybody is going to be
different all right and my point is that
gluten by itself is not a completely
evil substance that everyone should
avoid all right and again the problem is
with with nutrition messaging there's a
tendency to try to find a demon demonize
that food and tell about all the things
that uh it can do that's harmful it's a
scare tactic it makes people want to do
elimination and restriction and substit
ution my point my perspective is that a
scientist all right and as a doctor I
always say let's see what fits you on a
personal level all right gluten has been
consumed by humans for thousands of
years it's not universally bad but you
know we might be developing more and
more sensitivities to gluten and we
don't know what the cause is maybe our
gut microbiome is changing maybe we're
having too many ultr Plastics hard to
know we're not there yet to figure it
out all right but just remember okay
when you're when I'm talking about uh
gluten that bread uh is something that
doesn't have to be the enemy if you find
not eating bread makes you feel better
you might want to dig a little bit
further is it Factory bread is it
Baker's bread and by the way the other
issue with gluten that I found uh and
I've talked to uh some of my friends
about this is that um remember the
gluten conting products might be having
other additives are actually causing the
problem I have um friends good good
friends who um have terrible gluten
intolerance in the United States they
cut out all the gluten they feel better
all right uh in their diet but when they
travel someplace like in Europe where
you have traditional bakeries they can
eat all the bread they want all the
gluten all the pasta never have a
problem all right just goes to show you
might not be the gluten might be the
additives keep that in mind all right so
just remember bread doesn't have to be
your enemy uh it's all about choosing
the right kinds and knowing how much to
eat what to eat it with and just the
little nuances uh about um the healthful
aspects of bread hope you learned
something new and thanks for watching
the video I'll catch you on the next one
Dr Le
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there