For me, it seems that having one or two high fiber 100% whole grain servings a day, which don't have any added gluten, works just fine.
Yes.
You are so right about the confusion from new finds. The finding that eggs are now all right after all the anti cholesterol fuss in the past. Now it is more about the HDL cholesterol ratio. Also, there is a lot of biochemical individuality. Since this study was done by Chinese, it is likely that the subjects were Chinese. Many years ago when I was reading up on nutrition in the books by Adelle Davis, she pointed out that some Westerners have 5 times the need for certain nutrients that most Chinese have.
Dr. Roger Williams many years ago wrote a book called “Biochemical Individuality.” When I have counseled people on their health problems I make a point of considering their national/racial past. A coworker was complaining about her vision and irritated eyes. She had tried Vitamin A to no avail. Since she was Jamaican I asked if she was lactose intolerant and she said she was. She was not drinking any milk. I suggested she try eating two cups of yogurt a day to get her Riboflavin. After a month of this she reported that all eye symptoms were gone. In my own case I seem to have a high need for Calcium. My mothers ancestors were dairy owners for centuries. Many of my father’s ancestors lived along the seacoast of Wales, or the seacoast of the US northeast. Thus there had been a low childhood mortality from lack of calcium through dairy or bones of small fish. I am now 80 and have been taking calcium/Vitamin D supplements for at least 40 years. I have lost about 1 1/2 inches in height. I can remember that my mother and my grandfather were below my nose at that age, although they started out near the same height as me. We each have to find what works best for us, but examine new information to see if it makes sense for our own situation. Incidentally, my grandfather from Wales live to be 98. He had stopped eating white flour bread in the 1930s, made his own whole grain. In his 80s and 90s he said “drink lots of water, and take long walks.”