Food Freedom Friday Edition 331 - Avoid Grains
Grains are a staple food in the standard Western diet. Governments and health authorities around the world support the idea that grains are a critical component of a healthy and balanced diet.
You are often told that grains and particularly whole-grain foods are essential sources of nutrients, such as dietary fiber, B vitamins like folic acid, and minerals. World-over, dietary guidelines encourage the consumption of grains, suggesting that eating whole grains can lower cholesterol levels and decrease the risk of cardiovascular disease.
Food guidelines suggest eating 6 to 11 servings of bread, rice, cereal and pasta every day! Although epidemiological evidence consistently demonstrates an inverse association between the intake of whole-grain foods and abdominal obesity, among other purported benefits, research is inconclusive.
At the same time, there are good reasons why you should avoid grains to prevent the development of inflammation, metabolic problems and chronic diseases. What’s more, grains fail to provide any nutritional benefits that can’t be obtained from healthier sources of food.
What Are Grains?
Grains are seeds, with or without hull or fruit layers, harvested for consumption. There are four classes of grains:
Cereal: corn, millets, barley, oats, rice, teff and wheat
Pseudocereals: chia, quinoa and buckwheat
Legumes (a.k.a. pulses): fava beans, soybeans, peanuts, chickpeas and lentils
Oilseeds: canola, sunflower seed, flax seed, hemp seed and poppy seed.
Whole Grains vs. Refined Grains
It is recommended to make half of the grains you eat whole grains.
To illustrate the primary differences between whole grains and refined grains, you need to understand the individual components that grains possess:
Bran: The skin of a grain, which contains dietary fiber and vitamins.
Germ: The embryo of the grain, with the potential to develop into a plant; it contains vitamins, minerals and proteins.
Endosperm: The germ’s main food supply, which contains primarily starch; it provides energy for the germ to grow before it’s able to acquire nutrients through photosynthesis.
Whole grains retain all parts of the grain, while refined grains retain only the endosperm — the bran and germ have been removed, making them easier and more consistent to work with in industrial-scale food manufacturing.
A common misconception is that whole grains are healthier than refined grains because whole grains maintain all the essential dietary nutrients such as minerals, vitamins, and proteins. Whole grains are also higher in dietary fiber than refined grains, theoretically slowing the breakdown and absorption of the starch from the endosperm.
Grain consumption is a relatively recent phenomenon in human history. Our ancestors were hunter-gatherers and did not eat these types of food.
The growing of grains such as wheat gave rise to ancient civilizations through excess food production and storage. Agriculture allowed human beings to remain at the same geographic location over time, instead of having to migrate around different areas as hunters and gatherers, giving rise to the earliest “urban” settlements.
Importantly, excess wheat and rice supplies allowed some people to focus on tasks other than hunting and gathering food, giving rise to classes such as artisans, warriors, builders and merchants. Each of these classes played key roles in the development of the earliest civilizations.
The Green Revolution, an agricultural revolution in the 1940s and 1950s, increased the production of grain crops such as wheat and rice around the world. Technologies such as chemical pesticides and fertilizers, along with new species of “high-yield” crops using techniques like hybridization, were the main driving forces of the Green Revolution.
At the same time, the prevalence of chronic illnesses such as diabetes, digestive health conditions, obesity, cardiovascular disease, and autoimmune disorders soared.
You can get dietary fiber, vitamin B, and minerals from vegetables as well. Grains just happen to be easier to store and transport.
Antinutrients – Grain Defenses
Instead of eating refined grains, will you be healthier eating whole-grain cereal and whole-grain pasta? Not really. While whole grains retain many vitamins and minerals and are high in fiber, they also have unhealthy chemicals that can make humans sick.
These chemicals are called antinutrients. Some of them can trigger or exacerbate autoimmune diseases, while others block the absorption of crucial dietary vitamins and minerals.
Grains contain these harmful chemicals as a result of evolution: they defend the plants from predators and help ensure the survival and propagation of their genes.
In comparison, animals deploy the fight or flight response when encountering danger. Deer run, turtles hide in their shells, skunks fart with smells that will scare away most of the other animals, and humans protect themselves through technologies such as buildings and guns.
Plants also have ways to defend themselves from predators and ensure the survival of their genes. While the fruits of many plants are edible, their seeds are usually indigestible — a tactic plants deploy to spread their offspring.
Other plants develop hard shells around their seeds, such as nuts, to prevent animals from eating them. Some plants even secrete chemicals that will trigger symptoms such as nausea and vomiting in the animals that consume them to deter further consumption.
Grain plants defend their seeds from animals that eat grains? The answer is through antinutrients. While some animals, such as birds and insects, have adapted to digesting these nasty chemicals, humans have not.
Nutrients in Whole Grains
The foods highest in vitamin B1 (thiamin).
The primary argument in support of the health benefits of grains and thus the broad consumption of whole-grain foods is that they’re an excellent source of nutrients, including fiber, vitamins and minerals.
Nutrients in Oats
Many people think eating steel-cut oats (rather than the more common version, rolled oats) is healthy. While oats might be the lesser evil when compared to gluten-containing grains such as wheat, they are far from being good for your health. Below are a few nutritional highlights of one cup of steel-cut oats:
· 609 calories
· 70% of those calories - 103 grams — stem from carbohydrates, including 16.5 grams of fiber
· Rich in vitamins B1 (thiamin), B5 (pantothenic acid) and B9 (folate)
· Rich in copper, non-heme iron, manganese, magnesium, phosphorus, potassium and zinc
· High in inflammatory omega-6 fatty acids
· Omega-3 to omega-6 ratio of 1:22 — you want to be as close to 1:1 as possible
· Glycemic index of 57 — the GI of table sugar is between 58 and 65
Nutrients in Whole-Wheat Bread
You might think whole-wheat bread is better than white bread because it’s high in fiber. Unfortunately, that’s a misconception. Simply look at the nutritional data of three slices of whole-wheat bread and notice its impact on blood sugar levels.
· 207 calories
· 67% of those calories — or 35 grams — are from carbohydrates, including 6 grams of fiber
· Rich in vitamin B1 (thiamin)
· Good source of vitamins B2 (riboflavin), B6, and B9 (folate)
· Rich in manganese and selenium
· Good source of copper, magnesium and phosphorus
· Omega-3 to omega-6 ratio of 1:23 — you want to be as close to 1:1 as possible
· Glycemic index of 74 — that means whole wheat bread jacks up your blood sugar faster than table sugar!
Nutrients in Red Meat
Nutrients in 214 grams of a beef:
· 250 calories with zero simple or complex carbohydrates
· Rich in vitamins B3 (niacin), B5 (pantothenic acid) and B12 (cobalamin)
· Good source of vitamins B1 (thiamin) and B9 (folate)
· Rich in heme-iron, magnesium, phosphorus, potassium, selenium and zinc
· High in heart-healthy omega-3 fatty acids
· Glycemic index of 0 — that means red meat doesn’t raise your blood sugar
Red meat is far superior to wheat and more nutrient-dense calorie-for-calorie than oats. Most importantly, meat has absolutely no simple or complex carbohydrates. That means it doesn’t increase your blood glucose levels and it doesn’t trigger an insulin response.
As a result (and unlike grain foods) red meat isn’t a contributing factor to insulin resistance, which is the root cause of many metabolic diseases. If that doesn’t convince you to stop eating grains there are further reasons why you should seriously consider it.
Stimulate Appetite
Grains contain prolamin proteins that are chemically similar to opioids and which stimulate your appetite, making you crave more carbs. As a result, you overeat. Prolamins are the primary reason why people sometimes go nuts at the breakfast buffet or can’t stop eating pizza.
You get a bread basket before your meal in a restaurant to stimulate your appetite!
Gliadin in wheat, hordein in barley, secalin in rye, zein in corn, and avenin in oats are all examples of prolamin proteins. When digested, these proteins create opioid-like molecules that can bind to opioid receptors, exacerbating the carb-craving effects of the grains. This is why you crave dessert after eating a full course of pasta. And unfortunately, opting for whole-wheat pasta over regular does nothing to lessen this effect.
People reduce carbohydrates often suffer from carbohydrate withdrawal when they quit grains. This withdrawal can have palpable symptoms, including low energy and fatigue.
Trigger Autoimmune Diseases
Perhaps the most infamous antinutrient is gluten, a plant-based protein that exists in many grains, including wheat, rye, oats and barley. If you’re not specifically searching for breakfast cereals and baked goods made with ingredients like gluten-free flour, you’re most likely consuming gluten. The three most common gluten-triggered conditions are celiac disease, gluten sensitivity, and wheat allergy.
Celiac Disease
The breakdown products in gluten can trigger autoimmune conditions such as celiac disease. After the consumption of gluten-containing grains, an enzyme called tissue transglutaminase (tTg) in the human gut breaks the gluten down into two proteins: glutenin and gliadin. Some people, like those with celiac disease, are sensitive to gliadin and produce antibodies to attack it.
Unfortunately, the same antibodies also attack tTg enzymes and organs (such as the linings of the small intestine), making celiac an autoimmune disease. Gliadin can also trigger other autoimmune conditions, such as diabetes and rheumatoid arthritis.
People with celiac disease develop gastrointestinal (GI) symptoms and digestive health problems, such as diarrhea and bloating, and other symptoms of GI malabsorption, such as weight loss and anemia (low red blood cells). The best treatment for those with celiac disease is to adopt gluten-free diets and avoid products with gluten-containing ingredients altogether.
Gluten Sensitivity
Gluten sensitivity, a milder condition than celiac disease, can also occur for people who ingest gluten-containing grains. The symptoms involve abdominal pain, bloating, diarrhea and constipation. Like celiac disease, the solution to gluten sensitivity is a gluten-free diet.
Wheat Allergy
On the other hand, a wheat allergy is a more severe reaction to wheat and gluten than celiac disease. People with a wheat allergy have a rapid reaction to wheat and other gluten-containing grains. While it takes days or months for celiac disease and gluten-sensitive people to become symptomatic, people with a wheat allergy become symptomatic within minutes of wheat contact.
Symptoms include skin rashes, running nose, nausea, and vomiting. Less common but more severe symptoms include suffocation, coma, and even death.
Wheat Germ Agglutinins are Inflammatory
Grains contain many inflammatory chemicals, like gluten and wheat germ agglutinins. Wheat germ agglutinin (WGA), as the name suggests, is a protein found in the germ of the wheat. WGAs are also present in cereal grains like barley, rye and rice, and can damage the body in many ways.
Like gluten, WGAs can trigger inflammatory reactions in the intestines. They can stick to gut cells and damage the gut as gluten does in celiac disease, leading to “leaky gut.” This allows WGAs and other undigested proteins to enter the bloodstream, leading to autoimmune reactions.
Once in the bloodstream, WGAs cause clotting of blood cells, which increases the chances of heart disease and stroke. WGAs also increase the sugar conversion to fat and inhibit fat breakdown in the body.
WGAs also block vasoactive intestinal peptide (VIP) receptors, leading to problems like weakened immunity of the gut, increased cortisol production, asthma, and increased risks of gut autoimmune diseases (celiac disease, Crohn’s disease, and ulcerative colitis).
Finally, WGAs can inhibit the release of bile from the gallbladder, leading to higher gallstone risks.
Lead to Metabolic Syndrome
Both whole grains and refined grains contain significant amounts of starch and sugar, and are high in calories. Amylopectin and amylose are two sugar components of starches in grains. Amylose is a straight-chain sugar molecule that’s more resistant to digestion, while amylopectin is a branched-chain sugar molecule with greater surface area that breaks down quickly for absorption.
Two slices of whole wheat bread raise your blood sugar higher than 6 teaspoons of table sugar.
80% of the starch in grains is amylopectin, which leads to a more rapid rise in blood sugar when consumed. Amylopectin-rich food also leads to an increase in cholesterol levels, an increase in insulin resistance, and more body fat production.
Additionally, the consumption of carbohydrates triggers a massive increase in blood triglyceride levels about six to eight hours after consumption. It’s a process called De Novo Lipogenesis, and it’s uniquely related to the consumption of carbs — you won’t see it after consuming dietary fat.
The rapid increase in blood triglycerides is followed by a massive influx of small LDL particles. This is what increases your risk of heart disease.
Benefits of grain-free diets include lower blood sugar levels, lower insulin resistance (making weight-loss easier), and decreased risk of heart disease.
Increases Rates of Chronic Diseases
High fasting blood sugar is a precursor to insulin resistance.
If grains can lead to high blood sugar and cholesterol, then their consumption can contribute to many chronic illnesses, including obesity, diabetes, heart disease, and autoimmune disorders. These chronic illnesses have become increasingly prevalent over the past 100 years, thanks to the dramatic increase in the consumption of high-calorie foods like wheat, rice, corn and soybeans.
There is a strong correlation between grain production and metabolic illnesses in the U.S. and around the world.
Isoflavones
Soybeans and soy products contain isoflavones, which can mimic estrogen in mammals. Isoflavones can also convert to goitrogen when digested by gut bacteria in humans. Goitrogen is a chemical that suppresses thyroid function in the human body.
People with an estrogen-sensitive disease like breast cancer or hypothyroidism (a condition of low thyroid function) should talk to their physicians before consuming soybeans or soy products.
FODMAPs
Some particles of grains give people stomach problems, just like lactose from dairy products. FODMAPs, which stands for “Fermentable Oligo, Di, Mono-saccharides, And Polyols,” are sugar molecules found in grains like wheat and legumes. These sugar molecules are resistant to digestion and absorption in human guts.
As a result, gut bacteria consume FODMAPs and produce hydrogen gas in the intestines, leading to symptoms such as bloating and stomach pain. FODMAPs also retain water, leading to diarrhea.
People with irritable bowel syndrome (IBS) are more likely to be FODMAPs sensitive and would benefit from a low-FODMAP diet.
Antinutrients and Malabsorption
Grains contain numerous antinutrients, which can cause GI issues and block the absorption of essential minerals, such as calcium and magnesium. You can learn more about antinutrients in this in blog.
You Too Can Live Without Grains
Humans have evolved over millions of years without consuming any significant amounts of grains. Hence, it’s safe to assume that we don’t need grains as a source of energy, vitamins or minerals.
I understand that grains, much like dairy, are a convenient source of nutrients for many. However, just because something is convenient doesn’t make it healthy — even if the government tells you so (and even if the U.S. farming industry depends on it).
Grains have nothing that you need to thrive. Your body can absorb animal protein better than plant-based protein, and the same is true for most micronutrients (such as iron).
On the flip side, grains contain proteins and carbohydrates that scientists have linked to diseases such as autoimmune disorders, obesity, diabetes, heart disease and malabsorption.
Grain-free diets can help you lose weight, lower your blood sugar, lower your blood cholesterol, increase insulin sensitivity, promote digestion and absorption of food, and decrease the risk of many chronic illnesses