Nutrition and Wellness

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

Share

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

These reports were initiated by a study conducted atΒ the University of Illinois. Gluten-free dietsΒ tends to include a higher intake ofΒ rice as a replacement for wheat products, and sinceΒ rice may accumulateΒ arsenic and mercury fromΒ fertilizers, soil, and water,Β theΒ researchers set out to investigate the potentialΒ health implications of going G-free.

For their study, they identified 73 people (ranging in age from 6Β to 80)Β who reported eating a gluten-free diet between 2009 and 2014, and tested their blood and urine. The researchers found that on average, those peopleΒ had almost twice theΒ concentration of arsenic in their urineΒ and 70% higher mercury levels in their blood, compared to people who were notΒ 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’sΒ 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 mercuryΒ 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 researchΒ doesn’t mean that going gluten-free will automatically increase your intake of the heavy metals. However it’s an important reminder thatΒ how you eat gluten-free matters, both in terms of arsenic and mercury, and your overall nutrient intake. Here areΒ 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 asΒ 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.

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 contributorΒ in people’s diets. One resource to help you figure out which seafoodΒ to avoid is theΒ Environmental Working Group’s Consumer Guide to Seafood. Generally,Β 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

For more information, feel free to ask Dr. Jimenez or contact us at 915-850-0900

By Dr. Alex Jimenez

El Paso Chiropractor and Back Specialist

Call Today!
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 or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various 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 directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research 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, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

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

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Embarking on the Journey to Correct Overpronation

What are the treatment options for individuals dealing with foot overpronation when the foot and… Read More

November 4, 2024

Understanding and Treating Nerve Injuries for Better Health

Can individuals with nerve injuries incorporate non-surgical treatments to reduce pain sensations and restore motor… Read More

November 4, 2024

Lumbosacral Joint (L5-S1): Anatomy and Common Issues

For individuals trying to retrain their body movements for back health improvement, what is the… Read More

November 1, 2024

Reducing Body Pain with Pilates: A Comprehensive Guide

Can individuals with body pain incorporate Pilates to reduce general aches and pains while strengthening… Read More

November 1, 2024

Tips for Maintaining the Right Amount of Sleep for Older Adults

Sleep is vital at all ages, but what is the amount of sleep for older… Read More

October 31, 2024

Improving Joint Health with the Beneficial Properties of Turmeric

Can individuals dealing with joint pain incorporate turmeric as part of their treatment to reduce… Read More

October 31, 2024