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3 Ways to Keep Mercury & Arsenic Out of Your Gluten-Free Diet

You’ve probably seen some scary headlines recently about how a gluten-free diet may expose your body to more arsenic and mercury—toxic metals that have been linked to a higher risk of heart disease, cancer, and neurological problems.

These reports were initiated by a study conducted at the University of Illinois. Gluten-free diets tends to include a higher intake of rice as a replacement for wheat products, and since rice may accumulate arsenic and mercury from fertilizers, soil, and water, the researchers set out to investigate the potential health implications of going G-free.

For their study, they identified 73 people (ranging in age from 6 to 80) who reported eating a gluten-free diet between 2009 and 2014, and tested their blood and urine. The researchers found that on average, those people had almost twice the concentration of arsenic in their urine and 70% higher mercury levels in their blood, compared to people who were not gluten-free.

The researchers concluded that there may be unintended consequences of the diet. But it’s worth pointing out that their study was relatively small. It also did not look at whether rice was the main source of the metals in people’s diets. What’s more, we don’t know the specific risks of having the levels of arsenic and mercury detected. The amounts of arsenic and mercury in both the gluten-free and non gluten-free eaters were much lower than those associated with arsenic toxicity or mercury poisoning,

The way I see it, this research doesn’t mean that going gluten-free will automatically increase your intake of the heavy metals. However it’s an important reminder that how you eat gluten-free matters, both in terms of arsenic and mercury, and your overall nutrient intake. Here are three key ways you can optimize your health if you eat gluten-free.

RELATED: 6 Myths About Gluten-Free Diets You Shouldn’t Believe

Eat More Whole Fresh Foods

You can find gluten-free versions of nearly any food these days, including bagels, bread, wraps, baked goods, and crackers. Many are made with rice flour, but what they also have in common is that they’re all highly processed. If you need to follow a gluten-free diet, yes, it’s nice to be able to eat pizza or a cookie if you really want it. But these foods should be occasional treats, not daily staples. And it’s important to note that simply being gluten-free does not make a product healthy. Many processed gluten-free foods are made with refined flour (stripped of fiber, nutrients, and antioxidants), as well as added sugar, sodium, or other unwanted additives. Make whole, fresh, and minimally-processed foods your go-tos, not gluten-free versions of packaged, multi-ingredient products.

Related Posts

Vary Your Diet

Rice is just one of many gluten-free grains. Others include quinoa, buckwheat, millet, oats, sorghum, teff, corn, and amaranth. Pulses (the umbrella term for beans, lentils, peas, and chickpeas) are also gluten-free, as are starchy vegetables, including sweet potato, yams, fingerling potatoes, and squash. When planning meals, include a wide variety of these whole foods that are naturally gluten-free.

For example, instead of whole wheat toast at breakfast with your veggie and avocado omelet, opt for sweet potato toast, or a side of black beans. In place of a sandwich or wrap for lunch, make a salad and add a small scoop of quinoa or lentils for a healthy source of carbs. At dinner, replace pasta with spaghetti squash. And snack on roasted chickpeas or hummus with veggies rather than chips, pretzels, or crackers.

Consume Low-Mercury Seafood

We don’t know the precise source of the mercury that caused the elevated levels detected in this study, but seafood can be a significant contributor in people’s diets. One resource to help you figure out which seafood to avoid is the Environmental Working Group’s Consumer Guide to Seafood. Generally, low-mercury options include wild Alaskan salmon, Atlantic mackerel, rainbow trout, shrimp, and clams. Varieties with moderate mercury levels include cod, crab, canned tuna, lobster, mahi mahi, and sea bass. High levels of mercury are found in shark, swordfish, king mackerel, and grouper.

As with any eating plan, this simple motto can help you strike a healthy balance: Keep it real, mix it up, and don’t overdo it.

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.
3 Ways to Keep Mercury and Arsenic Out of Your Gluten-Free Diet

Source: Health.com

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By Dr. Alex Jimenez

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The information herein on "3 Ways to Keep Mercury & Arsenic Out of Your Gluten-Free Diet" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

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Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

phone: 915-850-0900

Licensed in Texas & New Mexico *

Post Disclaimer

Professional Scope of Practice *

The information herein on "3 Ways to Keep Mercury & Arsenic Out of Your Gluten-Free Diet" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*