You know, on the Facebook page, The Kidney Stone Diet, there's thousands and thousands of people over there. And, you know, there's me and there's four group experts because it takes a lot of moderating that page. There's questions all day long.
And one of the most common ones, oh, every day, is, "Can I eat bread? Can I eat bread? Can I eat bread?
Is bread safe?" And in the meal plan that we have at Kidney Stone Diet, I got a lot of bread recipes. And if I am eating bread, I want some protein in there. So, because to me, look, bread is delicious.
Who doesn't want to roll around naked in a in a loaf of bread? It's just wonderful. It's just wonderful.
It's wonderful. But I really do eat– my mother used to always say, "You're the only person in this family that lives to eat instead of eats to live." Or the opposite, I always mess that up. Eats to live.
No, I Whatever I do, I'm not doing it for fun, I'm doing it for the nutrition. Shut up, everybody, sometimes I screw up. Anyway, I eat to live, and I do.
So, if I'm having bread, first of all, bread is like $25 at the grocery store now. No, thank you. Dave's Killer Bread is like freaking $8 a loaf.
I'm like, it's so much money! And high salt. So, the problem with bread is, forget about what I do in the meal plan, forget about what I eat, let's just talk about bread.
Bread. People worry about the oxalate, but guys, you know, people will say, "Well, wheat flour, Jill, has so much oxalate in it." But there ain't a cup of wheat flour in that slice of bread. Portion, not perfection.
So, remember when you're looking at the Harvard list, and if we pull up the Harvard list, which I'm going to right now at kidneystonediet.com, and we put in whole wheat flour, comes right up. Whole wheat– well, whole wheat flour– well, well, let's just go with bread, whole wheat bread, one slice, 13 mg of oxalate, right?
13 mg of oxalate. You may say, "Oh my god, that's high." You get 100 mg a day. If you want, have an open-face sandwich.
"Well, can I have a whole sandwich?" Yeah. 13 times two, 26, okay? You can do that.
But you got 26. If you got a budget of 100 bucks in your bank of oxalate, and you have a sandwich, you got to minus 26 bucks out of your bank. You're not overdrawn yet, God bless, have the sandwich.
You're going to have it? Sure. Somebody may say, "Well, I'll have open-face because that's not where I want to waste oxalate." But a lot of you will say, "Oh, hell yeah, I'm having that sandwich because it's easy to take to lunch." I'm not worried about the oxalate there.
Have it with a glass of milk or a plant milk that has calcium. What I care about is the salt. Some of those slices of bread have 200, 250 mg of sodium.
So, what I want you to look at, if you're buying bread, look at the sodium. There's also added sugar in bread. And, especially, you gluten-free folks, lots of times the sodium will be very high in breads because now there's no gluten in it.
And so they took what gluten brings to a bread or a pastry or any or any carb like that, is it brings it's glue. It makes it chewy. It's a good mouthfeel.
Now, they take that out, so basically, you're eating cardboard. So, meaning, they don't want you to think, "Oh god, this is cardboard." So, they put more salt, they'll put some added sugar in there to make your tastebuds get extra stuff. So, what I'm more worried about is how much sodium you're spending from your sodium bank in bread, not oxalate, okay?
And, again, a lot of breads will have added sugar. But think– because of keto and paleo, a lot of people know to look for added sugar in their food, period, but they don't pay attention to sodium. And that's why, and do whatever lifestyle works for you.
You can do any lifestyle you want on the Kidney Stone Diet as long as you fit into our goals. But pay attention to sodium. A lot of carnivore people, a lot of paleo people are eating so much sodium and they're not looking at the label for sodium, they're looking at carbs, and they're looking at sugar.
And if you don't have high blood pressure, what do you give a damn about sodium? Until you get a kidney stone and you have high urine calcium, and you do a urine collection, and you see you're eating 6,000 mg of sodium a day, and that's one of the reasons you have high urine calcium, which is a huge stone risk factor. So, when you're looking for bread, what I would like you to do, turn it around, Buster Brown, look at the label.
Don't worry about oxalate. The most oxalate's going to be in a piece of bread is 15 mg of oxalate, okay? Now, if you're getting something with– well, let me finish this, me and my ADHD– turn it around, Buster Brown, look at the label, look at how much sugar and salt is in the product.
You may say, "You know what, Jill, I love this bread so much, it's worth it. I'll just minus the sodium and sugar from my goals of the Kidney Stone Diet and as long as I'm not over–" That's the point about having goals, too. You may say, "I love this food so much that I'm willing to take a portion out of my budget and spend it on that." That's the best thing about our way of eating.
You do you. I'm not going to tell you can't have bread that's higher in sodium if you don't go over your salt limit. Please, do.
Because this will work– this way of eating will work for people long-term because of what I just said. When you continually take foods away– look, it's early January, everybody's eating air right now, "I want to lose 20 lb by March, Jill. I'm going to eat just air and lettuce, that's it for months." You'll lose weight, and you'll gain it right back plus 5 lb in April because you can't sustain yourself.
So, whatever you do now, whatever lifestyle you do, you can still prevent kidney stones as long as you fit into our goal. "Well, Jill, I want to do Mediterranean. I want to do paleo." Folks, I do low-carb, but I pay attention to sodium because low-carb goods typically have a lot of sodium in it.
So, I pay attention to that. And so, you could do low-carb. I do low-carb, that works for me and my bowel issues, works great for me.
Plus, it's one of the easiest ways to gain weight, too many carbs, right? So, I'm just a believer in a lower-carb diet. Always have protein on my plate, always have fiber on my plate.
If I have carbs, half a cup or less. And I'm always full. I'm like, "Oh jeez, I got to eat again?" because I'm full.
And I know some of you are like, "Oh, too bad, so sad, you don't want to eat again." But you should all feel that way. If you're eating well, you should feel full when you're done with one plate. There's nobody here, if you're going back for two plates, it's because you're not you're not getting good things on your plate, fiber, protein.
Fiber, half your plate. That's salad, vegetables. There are carbs that have nice fiber and protein like quinoa, okay?
But what were we talking about, Jeff?
Oh, bread, bread, bread, yeah. So, bread, please, folks, please enjoy bread. Don't worry about the oxalate, don't be having no loaf.
Pay attention more to the sodium. But, absolutely, you can absolutely have bread. My meal plan, I'm always baking my own bread, so it's low net carbs because I'm stuffing it with fiber and protein.
So, I do I do eat bread, I eat it in normal quantities. I've just made a beautiful bread, I just put in the meal plan. It's not there yet, but it's coming.
And I made it with Greek yogurt and my oat bran flour, simple as that, little bit of baking soda. And so that will have a little bit of sodium in it, 'cause I need it to leaven it, rise it up, but it's, again, portion, not perfection. I'm not having half a loaf.
So, easily can fit into my diet. Have a couple of slices, freeze the rest, have it when I want it. That loaf will last me for, you know, a month.
So what I'm saying, folks, bread, people are like, "Jill, we have no idea anymore what you're saying." I don't either most of the time, folks, just like, "Oh god, please shut up!" Bread, have it, pay attention to the sodium and added sugar. Oxalate, don't worry about it, don't eat half a loaf. Have a sandwich, move on.
The world would not be a good place if we didn't have options to have a sandwich once in a while.
