Great Grains for Celiac Sprue / Glucose Intolerance

Q. I have recently been diagnosed with Celiac Sprue and was also on level two as glucose intolerant and high insulin - about 117 on a fasting glucose test.  My blood sugar on that test was 135. My problem is that the only grains I can have are too high on the glycemic index and I'm just not sure how to count carbs into my diet.  I don't want to have an unbalanced diet! Also, I dropped 13 lbs to start, but am stuck at 151 and it hasn't gone down for 3 1/2 months!  I'm going to keep working till my weight is off -- do you have any suggestions?

A.  To answer the specific food questions, try to eat more starchy vegetables that are lower on the glycemic index of foods and less-processed starch products. Starchy vegetables such as lima beans, lentils, sweet potatoes, and kidney beans are lower on the glycemic index of foods, high in fiber (good for both the hyperinsulinemia and hyperglycemia), and should be tolerated by the Celiac Sprue CD. There are many manufacturers of gluten-free baked goods that contain quinoa and amaranth which are grains that are a good source of vitamins, minerals, and protein. The wide array of products that are made with these grains offers everything from pizza crusts to whole grain breads.

Quinoa

Quinoa (keen-wa) has been consumed for thousands of years in South America. Its small nutritious seeds resemble millet and is very versatile to a variety of cooking styles, inviting seasonings from mild to wild. Compared with other grains and some vegetables, quinoa is higher in protein, calcium, B vitamins and iron. It's also packed with lysine and other healthy amino acids and is gluten-free, making it easy to digest.

Quinoa flour, ground from whole seeds, has a delicate nutty flavor. A gluten-free product, it is suitable for anyone afflicted by wheat allergies.

Quinoa can be eaten as hot breakfast cereal; an infant cereal; a rice replacement; a nutritional thickener for soups, chili and stew; in salads, casseroles and desserts; and more.  

You can see here the exceptional nutritional value of quinoa:

Amaranth

Amaranth is a broad-leafed plant which produces multi-headed flowerets containing grain-like seed of extremely high nutritional value. The tiny seeds are a creamy tan in color and are about 1/32" in diameter. Each plant produces 40,000-60,000 seeds. The amaranth seeds are used in their whole grain form, milled into flour or puffed into miniature kernels.

Amaranth, although used as a grain, is more aptly termed a pseudo-grain. It is used as a grain in cereals, pastas, baked goods and other foods. It is in a genetic classification of its own (genus Amaranthus, family Amaranthacae).

Compare the nutritional value of amaranth to other grains based on 100 grams:

Because amaranth is essentially gluten-free, most desirable results in baked goods are obtained when amaranth is combined with another flour. In other applications such as flat breads, pancakes and pastas, amaranth can be successfully used up to a 100% replacement of the flour. With the growing interest in nutritious specialty breads, muffins, cookies, cereals, pastas and snacks, amaranth offers a delicious new ingredient.

Congratulations on your health and fitness success.  Your exercise program will continually help with managing your blood sugar in addition to your overall wellness and CV fitness. 

In pursuit of your healthy lifestyle it is very important for you to get the nutritional benefit from your foods and to manage your Celiac Sprue.  Individuals with CD are often deficient of certain vitamins and minerals such as calcium, magnesium, zinc, iron, and folic acid. Quinoa and amaranth are good sources for protein, iron, and calcium.  Soybeans, and other beans mentioned above that are low on the glycemic index are good sources of folacin. A good multivitamin and calcium with magnesium supplement would probably be prudent with the approval of your physician or attending health care professional.

There are other nutritional treatments for Celiac Sprue that have been very beneficial to people such as the treatment with amylase digestive enzymes.  Check with your attending health professional regarding these treatments. 

As far as the plateau you have hit, only one of three things has happened:

Try changing the mode and the intensity of your workouts but make sure you are aware of how many calories you are consuming to maintain the deficit. Take your body measurements and concentrate on changing food behaviors to monitor your progress instead of just the scale.

I hope this helped.  Please contact me for further information or if you have another question!