Malocclusion: Disease of Civilization

In his epic work Nutrition and Physical Degeneration, Dr. Weston Price documented the abnormal dental development and susceptibility to tooth decay that accompanied the adoption of modern foods in a number of different cultures throughout the world. Although he quantified changes in cavity prevalence (sometimes finding increases as large as 1,000-fold), all we have are Price's anecdotes describing the crooked teeth, narrow arches and "dished" faces these cultures developed as they modernized.

Price published the first edition of his book in 1939. Fortunately, Nutrition and Physical Degeneration wasn't the last word on the matter. Anthropologists and archaeologists have been extending Price's findings throughout the 20th century. My favorite is Dr. Robert S. Corruccini, currently a professor of anthropology at Southern Illinois University. He published a landmark paper in 1984 titled "An Epidemiologic Transition in Dental Occlusion in World Populations" that will be our starting point for a discussion of how diet and lifestyle factors affect the development of the teeth, skull and jaw (Am J. Orthod. 86(5):419)*.

First, some background. The word occlusion refers to the manner in which the top and bottom sets of teeth come together, determined in part by the alignment between the upper jaw (maxilla) and lower jaw (mandible). There are three general categories:

• Class I occlusion: considered "ideal". The bottom incisors (front teeth) fit just behind the top incisors.
• Class II occlusion: "overbite." The bottom incisors are too far behind the top incisors. The mandible may appear small.
  
• Class III occlusion: "underbite." The bottom incisors are beyond the top incisors. The mandible protrudes.
  

Malocclusion means the teeth do not come together in a way that's considered ideal. The term "class I malocclusion" is sometimes used to describe crowded incisors when the jaws are aligning properly.

Over the course of the next several posts, I'll give an overview of the extensive literature showing that hunter-gatherers past and present have excellent occlusion, subsistence agriculturalists generally have good occlusion, and the adoption of modern foodways directly causes the crooked teeth, narrow arches and/or crowded third molars (wisdom teeth) that affect the majority of people in industrialized nations. I believe this process also affects the development of the rest of the skull, including the face and sinuses.

In his 1984 paper, Dr. Corruccini reviewed data from a number of cultures whose occlusion has been studied in detail. Most of these cultures were observed by Dr. Corruccini personally. He compared two sets of cultures: those that adhere to a traditional style of life and those that have adopted industrial foodways. For several of the cultures he studied, he compared it to another that was genetically similar. For example, the older generation of Pima indians vs. the younger generation, and rural vs. urban Punjabis. He also included data from archaeological sites and nonhuman primates. Wild animals, including nonhuman primates, almost invariably show perfect occlusion.

The last graph in the paper is the most telling. He compiled all the occlusion data into a single number called the "treatment priority index" (TPI). This is a number that represents the overall need for orthodontic treatment. A TPI of 4 or greater indicates malocclusion (the cutoff point is subjective and depends somewhat on aesthetic considerations). Here's the graph: Every single urban/industrial culture has an average TPI of greater than 4, while all the non-industrial or less industrial cultures have an average TPI below 4. This means that in industrial cultures, the average person requires orthodontic treatment to achieve good occlusion, whereas most people in more traditionally-living cultures naturally have good occlusion.

The best occlusion was in the New Britain sample, a precontact Melanesian hunter-gatherer group studied from archaeological remains. The next best occlusion was in the Libben and Dickson groups, who were early Native American agriculturalists. The Pima represent the older generation of Native Americans that was raised on a somewhat traditional agricultural diet, vs. the younger generation raised on processed reservation foods. The Chinese samples are immigrants and their descendants in Liverpool. The Punjabis represent urban vs. rural youths in Northern India. The Kentucky samples represent a traditionally-living Appalachian community, older generation vs. processed food-eating offspring. The "early black" and "black youths" samples represent older and younger generations of African-Americans in the Cleveland and St. Louis area. The "white parents/youths" sample represents different generations of American Caucasians.

The point is clear: there's something about industrialization that causes malocclusion. It's not genetic; it's a result of changes in diet and/or lifestyle. A "disease of civilization". I use that phrase loosely, because malocclusion isn't really a disease, and some cultures that qualify as civilizations retain traditional foodways and relatively good teeth. Nevertheless, it's a time-honored phrase that encompasses the wide array of health problems that occur when humans stray too far from their ecological niche. I'm going to let Dr. Corruccini wrap this post up for me:

I assert that these results serve to modify two widespread generalizations: that imperfect occlusion is not necessarily abnormal, and that prevalence of malocclusion is genetically controlled so that preventive therapy in the strict sense is not possible. Cross-cultural data dispel the notion that considerable occlusal variation [malocclusion] is inevitable or normal. Rather, it is an aberrancy of modern urbanized populations. Furthermore, the transition from predominantly good to predominantly bad occlusion repeatedly occurs within one or two generations' time in these (and other) populations, weakening arguments that explain high malocclusion prevalence genetically.

* This paper is worth reading if you get the chance. It should have been a seminal paper in the field of preventive orthodontics, which could have largely replaced conventional orthodontics by now. Dr. Corruccini is the clearest thinker on this subject I've encountered so far.

Diabetics on a Low-carbohydrate Diet, Part II

I just found another very interesting study performed in Japan by Dr. Hajime Haimoto and colleagues (free full text). They took severe diabetics with an HbA1c of 10.9% and put them on a low-carbohydrate diet:

The main principle of the CRD [carbohydrate-restricted diet] was to eliminate carbohydrate-rich food twice a day at breakfast and dinner, or eliminate it three times a day at breakfast, lunch and dinner... There were no other restrictions. Patients on the CRD were permitted to eat as much protein and fat as they wanted, including saturated fat.

What happened to their blood lipids after eating all that fat for 6 months, and increasing their saturated fat intake to that of the average American? LDL decreased and HDL increased, both statistically significant. Oops. But that's water under the bridge. What we really care about here is glucose control. The patients' HbA1c (glycated hemoglobin; a measure of average blood glucose over the past several weeks) declined from 10.9 to 7.4%.

Here's a graph showing the improvement in HbA1c. Each line represents one individual:

Every single patient improved, except the "dropout" who stopped following the diet advice after 3 months (the one line that shoots back up at 6 months). And now, an inspirational anecdote from the paper:

One female patient had an increased physical activity level during the study period in spite of our instructions. However, her increase in physical activity was no more than one hour of walking per day, four days a week. She had implemented an 11% carbohydrate diet without any antidiabetic drug, and her HbA1c level decreased from 14.4% at baseline to 6.1% after 3 months and had been maintained at 5.5% after 6 months.

That patient began with the highest HbA1c and ended with the lowest. Complete glucose control using only diet and exercise. It may not work for everyone, but it's effective in some cases. The study's conclusion:

...the 30%-carbohydrate diet over 6 months led to a remarkable reduction in HbA1c levels, even among outpatients with severe type 2 diabetes, without any insulin therapy, hospital care or increase in sulfonylureas. The effectiveness of the diet may be comparable to that of insulin therapy.

Diabetics on a Low-carbohydrate Diet
The Tokelau Island Migrant Study: Diabetes

Sweet Potato Shepherd's Pie

Sweet potato topped shepherd's pie. Gluten-free.

A certain individual living by the mesa has some news. Can you guess? We sold the house. We're moving lock, stock and barrel (in reality, more like Macs, books and UGGS) to Los Angeles, packing up the Honda Fit again to head West and start our new life as Los Angelenos.

I am almost too wired to write.

The quasi-plan is to rent a furnished place for a month. In mid October. Once we're out there, we'll begin our search in earnest for a longer lease- a space we can call our own, not too far from the ocean, I hope. A place with a workable kitchen. Windows. Light. Simple criteria.

As I sort through art books to sell (all the impressionist/landscape books I once mooned over- like a school girl- no longer tug at my attention) I am imagining the new again. I am fueled by the scent of possibility and change and consumed with the urge for going. Three and a half years in the desert have inked their big sky imprint upon me.

I feel as if I sport an invisible tattoo.

Time and distance will reveal the wisdom gained here (if any is to be found). Time and distance will temper the losses. No doubt memory itself will soften the sharp hungers of the everyday isolation and doubt.

Some readers have asked me, What lesson did you need to learn? implying that there is a silver lining to every prickly, dark experience and that if we only embrace The Lesson, we'll be free.

Well, I can answer that. 

Read more + get the recipe >>

Karina's Gluten-Free Quinoa Breakfast Bars

Gluten-free quinoa breakfast bars, Baby.

We were treatless this week. Specifically, breakfast treatless. No Pear Polenta Muffins were hiding in the freezer. No Apple Cake with Cranberries. In fact, the only food items in the freezer were a solo bottle of organic vodka and a bag of frozen cranberries (does vodka count as food?). Which turned out to be a good thing. Because we had to bake. [Had to!] So we experimented (send smooches to Steve for initiating said experiment; if it were not for him, Dear Reader, you'd be looking at an archived recipe today).

As the breakfast treats were baking I started thinking (always dangerous). I started pondering (even more dangerous) why certain people believe they have things AFO. All Figured Out. And they'll tell you so, of course, spooning out advice in words that taste metallic. Like teeth fillings. They have all the neat little answers for you, judged and predigested, wrapped snug in tidy psychic ribbons.

If only life were that simple.

Read more + get the recipe >>

Gluten-Free Chicken Recipe with Balsamic Peppers

Balsamic chicken smothered in roasted peppers.

When it comes to big change I'm brave. I jump in feet first. In my small and particular universe it's easier to pinch your nose and hurl yourself off the edge than it is to stand there and think about it. That kind of anticipation is excruciating. Give me five minutes to think about all the things that can go wrong and I'll start making lists. And never budge an inch.

So I've learned to develop a social reflex- a Hell yeah, let's do it reflex. And in almost every circumstance this reflex has served me well (and if by some slim chance you need a list of when it has worked for me and when it has not, I've got it, filed away in my pictorial little brain).

It's the small day to day changes that can set me spinning.

The blips in routine. The interruptions of flow. The tiny changes that evolve over time into articulate curves on a chart. See this dot? This is where we used to be. See this dot? This is where we are now.

I struggle so intently on orchestrating my string of moments into some semblance of coherent awareness that within each moment I live so completely I fail to see the bigger sprawling truth. The truth that often blindsides me. I wake up to it like a child from a nap, rubbing my eyes and trying to center my bearings. I look at my aging hands and think, Whose hands are these?

I open the door to the blinding bright desert and realize I am not Georgia O'Keeffe, the weathered austere heroine in the books I devoured. I am not madly in love with the emptiness and isolation here. It does not inspire me. It steals from me. Tiny pieces day after day. The desert gnaws at me. It will leave nothing but bleached white bones. And a hip with three titanium screws.

I am trying not to feel as if I've failed somehow. Failed the desert. Or rather, some Georgia O'Keeffe fueled romantic idea of the desert. But the brittle, honest truth is- the desert does not feed me.

Karina's three year course in desert living: F

It's a good thing I can cook.

Read more + get the recipe >>

Diabetics on a Low-carbohydrate Diet

Diabetes is a disorder of glucose intolerance. What happens when a diabetic eats a low-carbohydrate diet? Here's a graph of blood glucose over a 24 hour period, in type II diabetics on their usual diet (blue and grey triangles), and after 5 weeks on a 55% carbohydrate (yellow circles) or 20% carbohydrate (blue circles) diet:


The study in question describes these volunteers as having "mild, untreated diabetes." If 270 mg/dL of blood glucose is mild diabetes, I'd hate to see severe diabetes! In any case, the low-carbohydrate, high-fat diet brought blood glucose down to an acceptable level without requiring medication.

It's interesting to note in the graph above that fasting blood glucose (18-24 hours) also fell dramatically. This could reflect improved insulin sensitivity in the liver. The liver pumps glucose into the bloodstream when it's necessary, and insulin suppresses this. When the liver is insulin resistant, it doesn't respond to the normal signal that there's already sufficient glucose, so it releases more and increases fasting blood glucose. When other tissues are insulin resistant, they don't take up the extra glucose, also contributing to the problem.

Glycated hemoglobin (HbA1c), a measure of average blood glucose concentration over the preceding few weeks, also reflected a profound improvement in blood glucose levels in the low-carbohydrate group:

At 5 weeks, the low-carbohydrate group was still improving and headed toward normal HbA1c, while the high-carbohydrate group remained at a dangerously high level. Total cholesterol, LDL and HDL remained unchanged in both groups, while triglycerides fell dramatically in the low-carbohydrate group.

When glucose is poison, it's better to eat fat.

Graph #1 was reproduced from Volek et al. (2005), which re-plotted data from Gannon et al. (2004). Graph #2 was drawn directly from Gannon et al.

Apple-Pear Multigrain Muffins

Whole grain gluten-free muffins with fall fruit.

Today I have new muffin recipe for your gluten-free repertoire- with apples and pears, and protein rich quinoa flakes. The texture is akin to an old fashioned oat muffin. It is also vegan (I made these without eggs) and dairy-free. I used a combo of several gluten-free whole grain flours because I like my flour mix to have a nutty, protein rich blend.

Tender, grainy gluten-free apple-pear muffins.

Apple-Pear Multigrain Muffins Recipe

I had a craving for an apple oats muffin- so I used quinoa flakes in this recipe. Quinoa flakes give muffins a bit of oatmeal-like texture and heft (as in my Quinoa Pecan Muffins).

Ingredients:

1/4 cup sorghum flour
1/4 cup GF millet flour or certified gluten-free oat flour
1/4 cup GF buckwheat flour
1/4 cup certified gluten-free cornmeal
1/4 cup quinoa flakes
1/2 cup tapioca starch or potato starch
1 tablespoon sweet rice flour or arrowroot starch
1 teaspoon xanthan gum
1 teaspoon sea salt
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon or gluten-free Apple Pie Spice blend
1/4 teaspoon allspice or cardamom
1/2 cup organic light brown sugar
1/2 cup organic cane sugar
2 organic free range eggs, beaten, or egg replacer for two eggs (I used Ener-G Egg Replacer)
1/4 cup light olive oil or melted coconut oil
1 medium banana, mashed well (about 1/2 cup)
1/4 teaspoon light rice vinegar
2 teaspoons bourbon vanilla
1/3 cup apple juice
1 cup peeled diced apple
1 cup peeled diced pear

Instructions: Preheat the oven to 350 degrees F. Line a twelve cup muffin tin. In a clean separate bowl, whisk together the flours, cornmeal, quinoa flakes, starches and dry ingredients. Make a well in the center and add in eggs, oil, mashed banana, vinegar, vanilla and apple juice. Beat to combine and continue beating for a minute or two until the batter is smooth. Add in the apple and pear pieces and stir by hand to combine. Use an ice cream scoop or spoon to scoop and plop the batter into the muffin cups. The batter will reach the top of the cups- that's okay. Sprinkle with organic cane or turbinado sugar, if desired. Bake in the center of a preheated oven for about 20 to 25 minutes until the muffins are firm. Cool on a wire rack for five minutes, then turn out the muffins from the pan to keep them from getting soggy. Continue to cool on a wire rack. Wrap and bag for freezing- they reheat beautifully in the microwave (zap them only briefly). Makes one dozen delicious gluten-free muffins. 

Recipe Source: glutenfreegoddess.blogspot.com

All images & content are copyright protected, all rights reserved. Please do not use our images or content without prior permission. Thank you. 

Ruby Applesauce with Cranberries

Cranberry applesauce- deliciously tart.

Apple season is upon us. Bring on the apple recipes. First up- a favorite New England pairing- apples and cranberries simmered to create a luscious slightly tart sauce, sweetened with organic raw agave. Make it as sweet or as tart as you prefer. This beautiful ruby red applesauce is a lovely side dish for so many fall recipes- from Turkey and Sweet Potato Enchiladas to classic Sweet Potato Latkes.

Ruby Applesauce with Cranberries Recipe- Vegan + Gluten-Free

Simmering the fruit in juice gives a big flavor boost. I used unsweetened cranberry juice to do this, but if you prefer a sweeter applesauce, try using cranberry-apple juice.

Ingredients:

2 rounded cups peeled chopped apples- preferably mixed varieties for best flavor
1 cup fresh or thawed frozen cranberries
1/2 cup cranberry juice or cranberry-apple juice, more as needed
1 cinnamon stick
Raw organic agave nectar or honey, to taste (I used 2 tablespoons, as I wanted it tart)

Instructions:

Combine the chopped apples and cranberries in a medium sauce pan and pour in enough cranberry or apple-cranberry juice to barely cover the fruit. Add a whole cinnamon stick. Cover and bring to a simmer.

Cook until the fruit is very soft. Remove the cinnamon stick. Using a potato masher, mash the fruit until you get a sauce texture you like. I prefer mine with a little bit of texture. If you like your applesauce  smoother process it in a food processor or Vita-Mix.

Taste and sweeten the sauce with agave or honey. Stir and allow it to cool a bit.

Spoon into a storage container, cover and chill until serving.

Makes about a pint of sauce.

Recipe Source: glutenfreegoddess.blogspot.com

All images & content are copyright protected, all rights reserved. Please do not use our images or content without prior permission. Thank you. 

Serve as a side dish with these compatible recipes:

Sweet Potato Latkes
Turkey + Sweet Potato Enchiladas
Sweet Potato and Black Bean Enchiladas
Sweet Potato Shepherd's Pie with Black Angus Beef

Paleolithic Diet Clinical Trials Part IV

Dr. Staffan Lindeberg has published a new study using the "paleolithic diet" to treat type II diabetics (free full text). Type II diabetes, formerly known as late-onset diabetes until it began appearing in children, is typically thought to develop as a result of insulin resistance (a lowered tissue response to the glucose-clearing function of insulin). This is often followed by a decrease in insulin secretion due to degeneration of the insulin-secreting pancreatic beta cells.

After Dr. Lindeberg's wild success treating patients with type II diabetes or glucose intolerance, in which he normalized the glucose tolerance of all 14 of his volunteers in 12 weeks, he set out to replicate the experiment. This time, he began with 13 men and women who had been diagnosed with type II diabetes for an average of 9 years.

Patients were put on two different diets for 3 months each. The first was a "conventional diabetes diet". I read a previous draft of the paper in which I believe they stated it was based on American Diabetes Association guidelines, but I can't find that statement in the final draft. In any case, here are the guidelines from the methods section:

The information on the Diabetes diet stated that it should aim at evenly distributed meals with increased intake of vegetables, root vegetables, dietary fiber, whole-grain bread and other whole-grain cereal products, fruits and berries, and decreased intake of total fat with more unsaturated fat. The majority of dietary energy should come from carbohydrates from foods naturally rich in carbohydrate and dietary fiber. The concepts of glycemic index and varied meals through meal planning by the Plate Model were explained [18]. Salt intake was recommended to be kept below 6 g per day.

The investigators gave the paleolithic group the following advice:

The information on the Paleolithic diet stated that it should be based on lean meat, fish, fruit, leafy and cruciferous vegetables, root vegetables, eggs and nuts, while excluding dairy products, cereal grains, beans, refined fats, sugar, candy, soft drinks, beer and extra addition of salt. The following items were recommended in limited amounts for the Paleolithic diet: eggs (≤2 per day), nuts (preferentially walnuts), dried fruit, potatoes (≤1 medium-sized per day), rapeseed or olive oil (≤1 tablespoon per day), wine (≤1 glass per day). The intake of other foods was not restricted and no advice was given with regard to proportions of food categories (e.g. animal versus plant foods). The evolutionary rationale for a Paleolithic diet and potential benefits were explained.

Neither diet was restricted in calories. After comparing the effects of the two diets for 3 months, the investigators concluded that the paleolithic diet:

• Reduced HbA1c more than the diabetes diet (a measure of average blood glucose)
• Reduced weight, BMI and waist circumference more than the diabetes diet
• Lowered blood pressure more than the diabetes diet
  
• Reduced triglycerides more than the diabetes diet
• Increased HDL more than the diabetes diet

However, the paleolithic diet was not a cure-all. At the end of the trial, 8 out of 13 patents still had diabetic blood glucose after an oral glucose tolerance test (OGTT). This is compared to 9 out of 13 for the diabetes diet. Still, 5 out of 13 with "normal" OGTT after the paleolithic diet isn't bad. The paleolithic diet also significantly reduced insulin resistance and increased glucose tolerance, although it didn't do so more than the diabetes diet.

As has been reported in other studies, paleolithic dieters ate fewer total calories than the comparison group. This is part of the reason why I believe that something in the modern diet causes hyperphagia, or excessive eating. According to the paleolithic diet studies, this food or combination of foods is neolithic, and probably resides in grains, refined sugar and/or dairy. I have my money on wheat and sugar, with a probable long-term contribution from industrial vegetable oils as well.

Were the improvements on the paleolithic diet simply due to calorie restriction? Maybe, but keep in mind that neither group was told to restrict its caloric intake. The reduction in caloric intake occurred naturally, despite the participants presumably eating to fullness. I suspect that the paleolithic diet reset the dieters' body fat set-point, after which fat began pouring out of their fat tissue. They were supplementing their diets with body fat-- 13 pounds (6 kg) of it over 3 months.

The other notable difference between the two diets, besides food types, was carbohydrate intake. The diabetes diet group ate 56% more carbohydrate than the paleo diet group, with 42% of their calories coming from it. The paleolithic group ate 32% carbohydrate. Could this have been the reason for the better outcome of the paleolithic group? I'd be surprised if it wasn't a factor. Advising a diabetic to eat a high-carbohydrate diet is like asking someone who's allergic to bee stings to fetch you some honey from your bee hive. Diabetes is a disorder of glucose intolerance. Starch is a glucose polymer.

Although to be fair, participants on the diabetes diet did improve in a number of ways. There's something to be said for eating whole foods.

This trial was actually a bit of a disappointment for me. I was hoping for a slam dunk, similar to Lindeberg's previous study that "cured" all 14 patients of glucose intolerance in 3 months. In the current study, the paleolithic diet left 8 out of 13 patients diabetic after 3 months. What was the difference? For one thing, the patients in this study had well-established diabetes with an average duration of 9 years. As Jenny Ruhl explains in her book Blood Sugar 101, type II diabetes often progresses to beta cell loss, after which the pancreas can no longer secrete an adequate amount of insulin.

This may be the critical finding of Dr. Lindeberg's two studies: type II diabetes can be prevented when it's caught at an early stage, such as pre-diabetes, whereas prolonged diabetes may cause damage that cannot be completely reversed though diet. I think this is consistent with the experience of many diabetics who have seen an improvement but not a cure from changes in diet. Please add any relevant experiences to the comments.

Collectively, the evidence from clinical trials on the "paleolithic diet" indicate that it's a very effective treatment for modern metabolic dysfunction, including excess body fat, insulin resistance and glucose intolerance. Another way of saying this is that the modern industrial diet causes metabolic dysfunction.

Paleolithic Diet Clinical Trials
Paleolithic Diet Clinical Trials Part II
One Last Thought
Paleolithic Diet Clinical Trials Part III

Karina's Roasted Hatch Chile Stew with Sweet Potato, Corn + Lime

Scrumptious slow cooker stew with roasted chiles, sweet potato and lime

Ho-la! It's that time of year again. The annual roasted Hatch chile madness is upon us here in chile blessed New Mexico. You can smell the intoxicating smoky-sweet scent of roasting green chiles everywhere you go. Even Walmart. Seriously. There's a roaster out front in the baking hot Espanola Walmart parking lot as we speak, firing it up, doing his New Mexican green chile roasting thing, turning his dented blackened barrel over a fire. Wiping his brow. Slugging down his cola. People are lined up waiting for their batch. Inside the store's entrance stacks of crated fresh chiles dominate the floor space like so many Stanley Kubrick obelisks (cue music).

If you live in Nuevo Mexico, you worship at the Sacred Temple of the Holy Chile Pepper.

The devotion to roasted chile runs deep in these parts and yes, it's with an e never with an i; if you call chile chili in these parts you may as well kiss your white bread tuchas good-bye, pendajo, because you'll be laughed out of the state. Shunned. Scorned. These folks get very serious about their autumn roasted chile. Don't mess with 'em.

It's harvest time.

A bowl of warm fresh roasted Hatch chiles.

Gallon size freezer bags are out of stock.  I kid you not. There's not a freezer bag to be had for miles. Chile lovers around here freeze enough roasted chiles to last a year (they buy an extra freezer just for chile) though I overheard one woman complaining that her chile stash never lasts more than nine months.  

Yeah, nodded her comadre. We always run out in June, she said. And then it's so hard to wait.

If you're up to roasting your own chiles, you can do it on the grill or even over an open flame like Elise does at Simply Recipes; here's her How to Roast Chile Peppers Over a Gas Flame. After roasting, cool and peel; then stem, seed and chop.

Read more + get the recipe >>

My Best Gluten-Free Cookie Recipes

Gluten-Free Cookies. Made with love.

Here are my favorite (bestest) gluten-free cookie and cookie bar recipes on Gluten-Free Goddess®.

Because a good cookie is no small thing.

Especially when you have to live gluten-free.

So bake up some cookies- with love. xox Karina

My Best Gluten-Free Cookie Recipes

Anise Biscotti

Banana Cookies

Best Gluten-Free Chocolate Chip Cookie Recipes

Brown Sugar Buckwheat Thumbprint Cookies

Buckwheat Chocolate Chip Cookies

Chocolate Biscotti

Chocolate Chip Cookie Squares

Chocolate Chip Cookies - New Recipe

Chocolate Chip Cookies with Dark Chocolate Chunks

Coffee Biscuits with Chocolate Chips

Crunchy Almond Butter Chocolate Chip Cookies

Espresso Chocolate Chip Cookies

Gingersnap Star Cookies

Mint Chocolate Chip Cookies

Oatmeal Chocolate Chip Cookies

Oatmeal Raisin Cookies

Peanut Butter Quinoa Cookies

Pumpkin Pecan Cookies

Quinoa Chocolate Chip Cookies

Quinoa Pumpkin Cookies

Raspberry Coconut-Almond Cookie Bars

Rice Crispy Treats (vegan)

Snowy Lemon Cookies

Gluten-free biscotti. A cookie for grown-ups.

Karina's Tips:

Preserve the fresh baked taste and texture of gluten-free cookies by wrapping in twos, or bagging in small bags,  then bagging the bags in a larger freezer bag, and freezing; preserve cookie bars by wrapping, bagging and freezing them.

Thaw for best taste.

Briefly- just briefly- warm gluten-free chocolate chip cookies in the microwave for a melty, fresh baked taste.

My Best Gluten-Free Cake + Cupcake Recipes

Orange infused gluten-free cupcakes!

My Best Gluten-Free Cake + Cupcake Recipes

Here is a selection of my favorite gluten-free cake recipes on Gluten-Free Goddess- from company worthy coconut layer cake to cozy cinnamon crumbed coffee cake, from rich and fudgy flourless chocolate elegance to sassy orange vegan cupcakes.

Apple Cake with Cranberries

Apple Cake Muffins

Applesauce Crumb Cake

Banana Bundt Cake

Banana-Blueberry Muffin Cake

Banana Polenta Cake 

Banana Crumb Cake 

Banana Spice Cake

Blueberry Crumb Cake

Cherry Clafoutis

Chocolate Cupcakes with Coffee Icing

Chocolate Gingerbread 

Chocolate Layer Cake

Chocolate Truffle Cake

Coconut Apple Cake

Coconut Carrot Cake

Coconut Chocolate Chip Cake

Coconut Layer Cake

Dark Goddess Cake

Flourless Banana Snacking Cake

Flourless Chocolate Cake

Frosted Carrot Quinoa Bars

Fudgy Brownie Cupcakes

Lemon Almond Yogurt Cake

Maple Frosted Pumpkin Cake

Orange Creme Cupcakes

Peach Coffee Cake with Streusel Topping

Peanut Butter Banana Cake

Pumpkin Cheesecake 

Pumpkin Crumb Cake

Pumpkin Cupcakes with Maple Cream Cheese Icing

Quinoa Breakfast Cake

Rustic Strawberry Cobbler Cake

Sour Cream Apple Cake

Vanilla Cupcakes with Mocha Icing

Vegan Flourless Chocolate Cake

Super rich and decadent truffle cake.

Gluten-Free Goddess' Gluten-Free Cake Baking Tips:

New to baking gluten-free cakes and cupcakes? See my post Gluten-Free Cooking + Baking Tips for what to expect and how to problem solve.

Gluten-free vegan batter (without dairy and eggs) behaves differently than wheat batter. It is generally stickier, and thicker than standard batter.

Eggs are a boon to gluten-free baking. They add lift, moisture and lightness to heavy gluten-free flours.  If fat is a concern, use whisked egg whites instead of whole eggs, and an extra egg white.

Bake in the center of a pre-heated oven. If your cakes sink in the center you may be adding too much liquid to the batter, not baking it long enough, or your oven temperature may run a tad cool. Conversely, if the cake rises high and fast, then collapses, your oven may run hot.

For essential tips on baking gluten-free and dairy-free without eggs see my Vegan Baking Cheat Sheet, with trouble shooting strategies for baking success.

Gluten-Free Pecan Crackers Recipe

How to make your own gluten-free crackers- with pecan meal.

I have a confession to make. It begins with crackers. Crunchy, nutty, salty crackers. And the doom of shortening days. The curse of narrow daylight. The long slow creep of SAD and carb cravings has begun. The Fall Equinox is right around the corner. After-dinner walks will soon be pre-dinner walks. The wind that weaves through the cottonwoods down by the Chama riverbed will have a chilly edge to it that hints of winter skies and stirs the urge for goin'. I get that every year. The urge. The longing to clear out, let go and move on.

I feel the gypsy spirit in my bones--- screws and all.

Read more + get the recipe >>

Animal Models of Atherosclerosis: LDL

Researchers have developed a number of animal models of atherosclerosis (fatty/fibrous lesions in the arteries that influence heart attack risk) to study the factors that affect its development. In the next two posts, I will argue that these models rely on a massive increase in LDL, up to 10-fold, due to overloading the cholesterol metabolism of herbivorous species with excessive dietary cholesterol. This also greatly increases oxidized LDL, leading to atherosclerosis. I will discuss the role of saturated fat, which often receives the blame, in this process.

A reader recently sent me a reference to an interesting paper titled "Dietary Fat Saturation Effects on Low-density-lipoprotein Concentrations and Metabolism in Various Animal Models". It's a review of animal studies that have looked at the effect of different fats on LDL concentration as of 1997. 

When an investigator wants to study diet-induced atherosclerosis, first he selects a species that's susceptible to it. These are generally herbivorous or nearly herbivorous species such as rabbits, guinea pigs, hamsters, and several species of monkey. Then, he feeds it an "atherogenic diet". This is typically a combination of 0.1 to 1% cholesterol by weight, plus 20-40% of calories as fat. The fat can come from a variety of sources, but animal fats or saturated vegetable fats are typical. The remainder of the diet is processed grains, vitamin and mineral supplements, and often casein for protein.

Let's put that amount of cholesterol into human context. Assuming the average person eats about 2 pounds dry weight of food per day, 0.5% cholesterol would be 4.5 grams. That's the equivalent of:

• 17.5 pounds of beef steak, or
• 3.8 pounds of beef liver, or
• 22.5 eggs

Per day. Now feed that to an herbivore that's not adapted to clearing cholesterol. You can imagine it doesn't do their blood lipids any favors. For example, in one study, compared to a low-fat, low-cholesterol "control diet", a diet of 20% hydrogenated coconut oil plus 0.12% cholesterol caused hamsters' LDL to increase by more than 7-fold. A polyunsaturated fat (PUFA) rich diet caused LDL to increase less. This study is typical, and the interpretation is typical as well: SFA raises LDL. But there's another possible explanation: in the absence of unnatural amounts of dietary cholesterol, PUFA reduces LDL in some species, and SFA has very little effect on it in most.

It's important to remember that the relevance of this hamster experiment to humans is unclear. No one is claiming that reducing saturated fat and cholesterol will reduce a human's LDL by 7-fold.  

But let's get back to the animal models. The hypothesis the paper addresses is that saturated fat raises LDL in animal models. If that is true, it should be able to raise LDL even in the absence of added cholesterol. So let's consider only the studies that didn't add extra cholesterol to the diets. And if saturated fat raises LDL, it should also do it relative to monounsaturated fat (MUFA- like olive oil), rather than only in comparison to PUFA, which has a known cholesterol-lowering effect. So let's narrow the studies further to those that compared SFA-rich fats, MUFA-rich fats and PUFA-rich fats. In Fernandez et al. (1989), investigators fed guinea pigs 35% of calories from corn oil (PUFA), olive oil (MUFA) or lard (MUFA-SFA). Here's what their LDL looked like:
The same investigators published two more studies showing similar results over the next five years. The next study was published by Khosla et al. in 1992. They fed cebus and rhesus monkeys cholesterol-free diets containing 40% of calories from safflower oil (PUFA), high-oleic safflower oil (MUFA) or palm oil (SFA-MUFA). How was their LDL?
None of the differences were statistically significant. Khosla and colleagues published another study with the same result in 1993. This is hardly supportive of the idea that saturated fat raises LDL in animal models. The most you can say is that PUFA lowers LDL in some, but not all, species. There is no indication from these studies that SFA raises LDL in the absence of excessive dietary cholesterol. I didn't cherry pick studies here; this is every study in the review paper that met my two criteria of no added cholesterol and a MUFA comparison group.

The bottom line is that experimental models of atherosclerosis appear to rely on overloading herbivorous species with dietary cholesterol that they are not equipped to clear. SFA does exacerbate the increase in LDL caused by cholesterol overload. But in the absence of excess cholesterol, it does not necessarily raise LDL even in species ill-equipped to digest these types of fats. Dietary cholesterol has a modest effect on LDL cholesterol in humans, and it has even less effect on LDL particle number, a more important measure. So there may not be a cholesterol overload for saturated fat to exacerbate in humans. 

PUFA vegetable oils do lower LDL in humans, and the effect appears to persist for at least a few years (probably indefinitely). But the evidence is not conclusive that lowering cholesterol in this way actually prevents heart attacks.