I don't have all the answers after 14 years of trying, but I have decided to stick with at least one slice of multigrain bread with seeds in it, or rye bread. When I went without any bread, I felt awful and think I was missing some B vitamins. After trying hard all year, my slacks are loose and sloppy on me except the waist, which is the problem everyone seems to have. Officially I worked off five or six pounds, which is about what happened when I was much younger.
In my Fifties I dropped two dress sizes and the scales stayed the same. I know I am doing well today with a fasting sugar of 98 so it is a good day for me.
I have read much about gluten from the doctors who profess to know, and have decided to forget about gluten problems for now. Prunes and dates keep me happy and on my feet, but I walk slowly at 85. I also don't look for diseases anymore, and have faith in a balanced diet. I think that is very important.
And yes, I drink milk and eat yogurt and eat nuts when I have the munchies. This fall I am going to eat brussel sprouts, and I have a recipe from EmI eril for Southern greens boiled with ham and beer and have swiss chard in the pot. I strive for variety and don't sweat the details. I am drying tomatoes in my hydrator and also some herbs. I worked all day today cleaning house and doing laundry and will not do that tomorrow. One day at a time. Dorisena