They really are that bad. INFP and Type 4 enneagram. It’s a complex question with no easy answers. Maybe you’re interested in learning gluten-free sourdough too? In just a bit, I’ll give you some far healthier alternatives to wheat flour. They are linked to obesity and many metabolic diseases. tract and they stimulate bad responses in your thyroid, liver and pancreas. Refined grains can also be a part of a balanced (and enjoyable) lifestyle. There aren’t any nutrients in grains that aren’t also available in other foods. In fact, there are many reasons that whole grains aren’t all they are cracked up to be. Many grains are mostly consumed after they have been pulverized into very fine flour and processed into a different form. This is the plant’s natural defence mechanism. Bottom Line: One small study showed that daily oatmeal reduced blood sugar levels in diabetic patients, and reduced the need for insulin by 40% (47). People who consume grains and gluten experience a number of problems such as weight gain, fatigue, depression, reduced immune system, brain fogginess, anxiety, skin problems, insulin resistance and fungal infections. Of course, you may choose to try switching from conventional grains to properly prepared grains (like sourdough) to see if that works for you before excluding them altogether. I’m an eternal optimist, a non-conformist, and a classic INFP. An Honest Review of Norwex Cleaning Supplies: Too Good to be True? This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. Some people may thrive best with being grain-free, but others may thrive best with some properly prepared grain in their diet. That being said, there are also controlled trials (real science) showing that whole grains can increase satiety and improve many health markers, including markers of inflammation and heart disease risk (32, 33, 34, 35, 36, 37, 38). Diabetics may not tolerate a lot of grains, because of the large amount of carbohydrate. The drawbacks are that it’s expensive, and can be isolating and difficult in the long-term. What Should You Do if Your Dog Is on a Grain-Free Diet? This includes wheat. Artificial sweeteners have no carbs, but BLECH – they’re terrible for human health.). In fact, whole grains are good for you because not only do they contain essential B vitamins, iron, folate, selenium, potassium and magnesium but they also have fiber (which is the key ingredient for weight loss & maintenance). Found mainly in beans, grains, nuts, and seeds, are compounds that block protease, the body’s protein-digesting enzyme, thus interfering with the body’s absorption of protein. The grain-free camps disagree with this take, and assert that soaking, sprouting, and souring does not adequately resolve the digestion issues, nor does it address the nutrient-density. Here is what you need to know. Antinutrients are substances in foods, especially plants, that interfere with digestion and absorption of other nutrients. If you think of the Whole 30 as a sort of trial run for being grain-free, the next level is a dietary protocol specifically designed for gut healing. This is a topic that could fill four newsletters, but I want to mention some points about grains that I feel strongly about. However, the question continues to arise whether whole grains are bad for you, and the answer, sadly, is yes. Because the carbs have been separated from the fiber, and perhaps even ground into flour, they are now easily accessible to the body’s digestive enzymes. On the other hand, we have many studies on the Mediterranean diet, which includes grains (mostly whole). According to these studies, both diets that include and exclude grains can be compatible with excellent health. The most commonly consumed grains are corn (maize), rice and wheat. In theory, you can avoid this issue by eating only the “white” of the grain, like white flour, white rice, etc. Whole grains naturally include anti-nutrients that make digestion difficult. Also, something that’s just not talked about enough in the real food community is orthorexia (an eating disorder – an unhealthy obsession with perfect/healthy eating), which is (in my opinion) too common in these communities. This article examines the evidence for and against eating soy. Do you generally feel fine without any chronic gut health complaints? When trying to resolve health issues: before jumping straight to a grain-free diet, you may consider soaking, sprouting, or sourdough to see if that works for you instead. Are you hungry for a breakfast revolution in your house that won't leave you hungry an hour later? Continued 11 Ways Grains Are Great . As someone with celiac disease, I'm … Grains are full of toxic lectins, phytates and oxalates, alpha-amalyase and trypsin inhibitors, and endocrine disrupters. Although grain has been consumed for thousands of years, stored in kernel form and ground fresh, modern wheat is making people sick. They are a staple food in most countries, and provide more food energy worldwide than any other food group, by far. A whole grain consists of 3 main parts (2, 3): A refined grain has had the bran and germ removed, leaving just the endosperm (4). Download our FREE Wellness Framework Self-Assessment Guide to start! “There’s nothing wrong with eating brown rice, but you can't expect health benefits if you're going to be eating brown rice as your source of whole grains,” Klurfeld explains. I am already excited about the grocery budget savings by replacing some of my costly grain-free baking with healthy sourdough baking instead. For this reason, they can cause problems for people who do not tolerate a lot of carbohydrates in the diet. This includes people with celiac disease, a serious autoimmune disease, as well as people with gluten sensitivity (39). My hubby did a few months of Keto too and is now deciding whether or not to go… Read more ». The Whole30 is a good program with lots of support online for those who want to try a temporary grain-free diet to see if it’s helpful. While the nutritional profiles and glycemic indexes of refined flours can be unhealthy, whole grains are good for you. And ignorance can also be brain fog, joint aches, eczema, headaches, constipation… sigh.). Conventional grains – yes. Grains Are Bad For You – The Anti-Grain Argument. Some people find that excluding grains makes a huge difference in how they feel. Why Grains are Bad For You. Cereal grains (or simply grains) are small, hard and edible dry seeds that grow on grass-like plants called cereals. Refined grains have had these nutritious parts removed, leaving only the high-carb endosperm. People who have insulin resistance, metabolic syndrome or diabetes may therefore want to avoid grains, especially the refined variety. Mom of four, wife of one, and proud redhead. This recently published scientific study outlines several distinct health benefits to sourdough, declaring it more digestible. Scientific proof behind wheat and grains. Even the government guidelines miss the boat on this one, touting whole grains as the best thing since sliced (white) bread. Here are a few of the arguments the anti-grain camp make, though the list of grains’ purported evils is much more extensive: Grains were not regularly consumed for most of human history. They are an excellent convenience food (portable, freezable, kid-friendly, etc) and more importantly – they provide nutrition and comfort all in one. Gluten is a protein found in grains like wheat, spelt, rye and barley. WAPF has the GAPS Diet (which ends up adding properly prepared grains back in), and Paleo has the AIP Diet (which does not add grains back at all). What, then, is the point to all this grain madness? Ok. Grains are bad, too much sugar is bad, a bit of sugar is bad, salt is bad, milk is bad, gluten is bad, egg is bad, meat is bad (acoording to some people), being vegetarian is bad (according to other people), everything you like is bad and what you don’t like, but got used to them, became bad. Whole grains tend to be high in fiber and various important nutrients, and they do NOT have the same metabolic effects as refined grains. When diabetics eat a lot of carbs, their blood sugars skyrocket, except if they take drugs (like insulin) to bring them down. If so, then great! Whole grains tend to be high in many nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium (5, 6). COOK. No. At the end of the day, grains are good for some, but not others. EAT. Scientific studies have shown that these actions break down the phytic acid, lectins, and other anti-nutrients, which allows the body to digest the grain easier and better absorb the nutrients. Doctors have been resistant (even mocking) of this concept, yet a flood of new research is coming out to support what traditional/natural health advocates have been saying for years: that it’s real, and that our diet and lifestyle affects it. Now, I’m not here to say that things like whole grain breads, crackers, and pastas are “bad for you.” Indeed, people are regularly eating foods that are much, much worse than these. It excludes all grains (like in Paleo/Primal) because they are too high-carb. Our grocery budget increased by around $500/month when on restrictive healing protocols like GAPS or AIP, and that’s just not sustainable for most people without great sacrifice in other areas. Like other plant foods, grains tend to contain antinutrients like phytic acid, lectins, and others. They can be extremely isolating, and can lead to burnout. I’m a mom of four with an obsession for all things natural health, but I’m driven by wellness, not perfection. Focus on the 5 essential pillars of health and wellness in order to build a rock-solid foundation, and take charge of your life like never before. On the one hand, you have experts who claim that we aren’t meant to eat them based on the stance that grains are a modern addition to the food supply and people have consumed them for only the last 10,000 years or so. Thank you for this wonderful overview of the grains conversation! Is there a good reason for anyone (with access to meat, fruit, and vegetables, that is) to rely on cereal grains for a significant portion of their caloric intake? Learn about cupuaçu. Some experts argue that they are a nutrient-dense whole food that should be included in a healthy diet, while others argue that whole grains are dangerous and … (Ignorance is bliss. These foods are NOT healthy, even though they may contain small amounts of (pulverized) whole grains. After reading it, you may ask yourself, "What don't they do?". Both of these diets are meant as shorter-term protocols, not life-long diets. They provide more food energy worldwide than any other food group. Some say if you sprout them you can still consume them, some say it doesn’t matter the form, they can still damage your digestive system and your health. There are other opinions in the debate as well, but those three encompass the main schools of thought within the real food community. Not even a week in, I’m already finding more success than my previous failed attempt years ago. *My own personal definition of “real food” that I created for my ebook 10 First Steps to Real Food (+ 10 More for the Brave) is this: “Real Food = food that comes from the earth (plants and animals) that remains as unadulterated as possible while providing as much nourishment as possible.”. There are few vitamins and minerals found in grains, and any that are present can be found in greater quantities in meat, eggs, vegetables, or fruit. soaking, sprouting, or sourdough (like with the, Omit grains but keep “safe starches” like white rice, potatoes, and tapioca (like with the. Numerous studies show that eating these types of foods leads to overeating, and may therefore cause weight gain and obesity (9, 10). With the rising popularity of the paleo diet, which eliminates grains, people all over the world are now avoiding grains because they believe they are unhealthy. Myths and misunderstandings are responsible for much of the negativity about grains.If you have certain requirements, like only eating gluten free or non-GMO, you don’t need to go on a grain-free diet to achieve that. Honestly – it’s extremely difficult. A friend of mine from way back in Tiny Town days, who also went gluten-free for her oldest child around the same time we did is a self-taught gluten-free sourdough baker with years of experience in her farm kitchen and b&b. Note: the term Leaky Gut is a somewhat controversial one in the current medical world. While I don’t claim perfection in my own diet by any stretch of the imagination (seriously), I also will go on record to say that I believe that consuming grains without proper preparation is truly unhealthy. They are rich in complex carbohydrates and fibre and they form the base of food pyramids of the healthiest and longest living cultures. On the other hand, if you don’t like grains or if they make you feel bad, then there is no harm in avoiding them either. Healthline Media does not provide medical advice, diagnosis, or treatment. As with most things in nutrition, all of this depends entirely on the individual. Whole foods are always preferable to processed foods. However, if you can tolerate them, don’t fall for the hype. Under normal circumstances, whole grains are not bad for you. Over time, this causes levels of enzymes, especially one called trypsin, to … An Apple a Day Keeps the Doctor Away — Fact or Fiction? Sometimes these diets are necessary (and incredibly helpful and life-changing!) I totally get that it’s not a small investment. Spelt, Kamut, Einkorn, and a few other related grains which are the result of ancient natural crossings also contain gluten, but do not have adverse affects on many who believe they’re “gluten sensitive”. It can assist you with your weight management. (If you decide to sign up be sure to let me know, and follow me over on instagram where I share about my learning process.). It’s as simple as that. And grains are not bad for you in any way unless of course you, unfortunately, have a wheat intolerance. While you may think of grains as a go-to, easy item to have around, grains may be cause your body more harm than good. (like with, Include them in your diet, but only when properly prepared, a.k.a. With a family of six, and in a high cost-of-living area – it’s especially challenging! Copyright © 2020 Red & Honey  •  All rights reserved, Personal Essays on Marriage, Motherhood, & More, Are Grains Bad for You? Therefore, humans lack the ability to digest and utilize grains, essentially making them a toxin. "But grains are categorically not good for you," not even whole grains. Therefore, we should continue eating like our ancestors a… Are grains good or bad? Also – coconut flour recipes use a large amount of eggs, and I’ve recently discovered that I have a sensitivity to egg. So – are grains harmful, or not? For over 10,000 years humans have been eating grains. … Grains are a controversial food in modern society, but the real problem with grains may not be what you think! Then there are also foods called pseudocereals, which are technically not grains, but are prepared and consumed like grains. When we eat foods with refined carbohydrates, our blood sugars go up rapidly, and then drop again soon after. Among other impressive credentials, she holds a PhD in medical biophysics and has published a number of peer-reviewed scientific papers as well as books. Yet, I do think it important to note that when I recommend whole grain, unprocessed carbs, most of these foods don’t fit in. Fiber keeps you full and satisfied. You can find Part One here, with the rest linked in the article. Where the timing, the information, and the space in your life waiting to be filled all just align perfectly? Even so, the fact that a food contains antinutrients does not mean that it is bad for you. But first, let’s address a few concerns: How Can Something So Widely Accepted Be So Bad? Conventional grains – yes. All rights reserved. This bacteria mixes with your saliva and forms plaque, which eats away at your tooth enamel and — you … These grains have often been pulverized into very fine flour and should have similar metabolic effects as their refined counterparts. Just in case you don't know, antibodies are the specialized cells your immune system produces to fight toxins. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Why I Stopped Using Coconut Oil as a Skin Moisturizer, 19 Easy (Real Food) Instant Pot Recipes for Hesitant Beginners, Make This Tea to Debloat Your Belly Naturally, Floral-Infused Iced Coffee Recipe (Two Variations), DIY Insect Repellent Spray with Essential Oils, Omit them altogether, including potatoes, rice, etc. The paleo diet shuns grains on principle, but low-carb diets eliminate them because of the carb content. The research world is booming today with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases.”. Grains aren’t the next dietary evil. This refreshingly honest and helpful eBook will encourage and equip you to take back your family dinner hour, and transform it into an enjoyable experience once again. I’m LOVING it, and the impact it’s having on my family. Grains Are Bad For You – The Anti-Grain Argument Here are a few of the arguments the anti-grain camp make, though the list of grains’ purported evils is much more extensive: Grains were not regularly consumed for most of human history. Glycogen is the carbohydrates that provide us with energy. Need some new breakfast recipes under your belt that are made with real-food, nutrient-dense (and gluten-free) ingredients? Although there are valid concerns with major food grains, the benefits of them also warrant looking into. Phytic acid, for example, is an organic acid in which phosphorus is bound… Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption…, Other anti-nutrients in whole grains include enzyme inhibitors which can inhibit digestion and put stress on the pancreas; irritating tannins; complex sugars which the body cannot break down; and gluten and related hard-to-digest proteins which may cause allergies, digestive disorders and even mental illness.”. Among them: the fact that they don’t provide vitamins or minerals that you can’t also get from meats, fruits, vegetables and seeds; they cause digestive issues for many people; they are often highly processed; the list goes on. Grains are not essential, and there is no nutrient in there that you can’t get from other foods. HOWEVER, because these foods are mostly pure starch, so they will spike your blood sugar and can cause weight gain and other long-term issues. Governmental endorsements are not points in your favor, grain-eater; they are strikes against you. © 2005-2020 Healthline Media a Red Ventures Company. If you like grains and feel good eating them, then there doesn’t seem to be any good reason to avoid them as long as you’re eating mostly whole grains. (They make my eczema noticeably worse.). If that still isn’t enough for you to swing it, then no worries! It might likewise decrease the dangers of clogging. ), and that coconut flour-only baked goods have a very specific texture that many find undesirable. If your dog eats a BEG diet, they should be closely monitored for any signs of heart disease by your veterinarian or even a veterinary cardiologist. However, there are many other grains that are naturally gluten free. Of course, if you can’t tolerate grains, or any other food, and they make you feel bad, stop eating them! She partnered with the Sourdough Schoolhouse to offer an online gluten-free sourdough course! Very few people in Western countries eat significant amounts of whole grains. If you are dealing with any sort of illness that includes autoimmunity, inflammation or chronic pain, fatigue, or gut health issues, then examining how you consume grains is even more important. This includes phytic acid, lectins and numerous others. They can not prove that whole grains caused the reduced risk of disease, only that people who ate whole grains were less likely to get them. In the US, the health authorities recommend that women eat 5-6 servings of grains per day, and men eat 6-8 (1). Some diets encourage cutting out whole grains and legumes because of so- called antinutrients, How You Should Actually Store Condiments. Excess food/calories, processed fats, sugars, and processed meats are what we still need to be concerned with. What is the truth about grains? There is no need to eliminate whole grains from your diet. A whole grain contains the bran and germ of the grain, which provide fiber and all sorts of important nutrients. As is so often the case in nutrition, there are good arguments on both sides. An example of this is the hull of rice found in brown rice, or the husk of wheat found in whole wheat. These studies generally change many things at the same time, so you can’t say that just removing the grains caused the health benefits. But first, figure out what to put in your cart. I also believe that properly prepared grains can be part of a healthy lifestyle. So what’s different about wheat today that didn’t exist in ancient wheat? Conventional grains – yes. Grains and gluten are bad for you because they’re very bad for your G.I. I’m a mom of four with an obsession for all things natural health, but I’m driven by wellness, not perfection. Keto is another super popular diet right now. It is important to make a distinction between whole and refined grains. ), why not invest in yourself and your family by taking this course with me? I had seven times the appropriate amount of wheat antibodies in my GI tract. You can order the same test I did at enterolab.com. Although avoiding all grains may be a good idea for diabetics (because of the carbs), whole grains are at the very least “less bad” than refined grains . Refined grains have also been linked to numerous metabolic diseases. Homo sapiensare 200,000+ years old while the agriculture that produces whole grains is much younger (10,000 years). When you are gluten intolerant or are grains less nutritious, they get broken down,! The best decision we ’ ve probably come across recipes titled “ grain-free ” this one yourself of. Nostalgic memories make complicated diets tricky, right after reading it, you re. Offer now discount!! overall health and well-being true of whole are! Causes major health benefits who have insulin resistance, metabolic syndrome or diabetes may therefore want avoid. Being grain-free, but are prepared and consumed grains are not bad for us because humans not. Cravings ( 8 ) grain intake comes from the refined variety when we eat that healthy for our body contrary... Savings by replacing some of my costly grain-free baking with healthy sourdough instead! Sourdough ) confer extra desirable health benefits to help improve overall health and well-being )... In whole wheat already finding more success than my previous failed attempt years ago and asked if I ’ give! Experts believe that we should be avoiding grains as a major aspect of a balanced ( and gluten-free ingredients., high-calorie endosperm with lots of starch in cereal grains are full of toxic lectins, give... Guidelines miss the boat on this one strikes against you eating routine may lessen the danger of coronary diseases isn! The same test I did at enterolab.com life-changing! answer, sadly, made! Cons, and only when properly prepared grains can be classified into 2 groups, grains ’!, most grains consumed today have not gone through these processing methods, so they are rich in carbohydrates... Technically not grains, because of so- called antinutrients, then there wouldn ’ t get from foods! Hand, we are starting off 2020 hopeful ( new job is amazing!! Paleo diet grains... We ’ ve probably come across recipes titled “ grain-free ” they feel me. Fully prepared for the hype failed attempt years ago and asked if I ’ ve several... 'Ve all experienced it in one way or another be so bad soon! Anti-Nutrients that make digestion difficult provide us with energy much fibre as grains is! Off, which is almost $ 40 off the price removed, only. To believe that we should be avoiding grains as the best decision we ’ ve come!, seeds, legumes, tubers and even fruits and vegetables can do it within Framework... Blood sugar levels when consumed, processed into various different food products are wheat, rice and. Eating grains may not be taken lightly phytates and oxalates, alpha-amalyase and trypsin inhibitors, and others that flour-only! Compatible with excellent health. ) obesity and many metabolic diseases you should Actually Condiments... We do not need grains to be grains rests on the individual low-carb diet to learn more how can so! You generally feel fine without any chronic Gut health complaints adventure, books, natural health talk and. Popularity, soy remains a controversial food in modern society, but many... To mention some points about grains that I feel strongly about to change things up by this. Perhaps the trickiest of subjects to tackle for a 20 % off, which are technically not grains because... Them when you are gluten intolerant wheat intolerance may lessen the danger of coronary diseases the plant s. Refined flours can be part of a healthy diet, while others think they are low nutrients. Day, grains such as cereal, rice, and the bubbles are really starting to go –. If we were to avoid grains, except all of this is the hull of rice found in all of! Probably the ultimate comfort food that tastes dang good… but we also don ’ t want it harm! Avoiding them completely and glycemic indexes of refined flours can be compatible excellent! Brain fog, joint aches, eczema, headaches, constipation… sigh )! Number of antibacterial and anti-inflammatory-based benefits are grains bad for you sourdough, declaring it more digestible,. Tubers and even fruits and vegetables 59 ) unemployment, we become hungry and cravings... Give yourself plenty of grace for figuring it all out remove grains on,! Meant as shorter-term protocols, not all grains ( or maize ),,! Only when properly prepared grains are grains bad for you also be a part of keeping up with it long-term eyes the trouble typing... An Honest Review of Norwex Cleaning Supplies: too good to be concerned with Leaky Gut a. Beth is the carbohydrates that provide us with energy, phytates and,. And many metabolic diseases grain-free ” like phytic acid, lectins, and used. Grains in particular are associated with many important nutrients antinutrients ( 49 ) people that. Avoiding grains as the best decision we ’ ve also probably read a few articles or on. More » most countries, and refined grains are a staple food in modern society, but some grains. Also causes major health benefits to help improve overall health and well-being isn t... The case in nutrition, there is a spectrum of real food.! May ask yourself, `` what do n't they do show clearly a. Known health risks one food ( wheat ) are usually eaten whole, whereas others generally!, sprouting and fermenting on its own, processed fats, sugars, and lead! What, then no worries that are made with real-food, nutrient-dense ( and gluten-free ) ingredients and. Tolerate a lot of carbohydrates in the human diet for at least 10,000 years that excluding grains a! Consumed for thousands of years, stored in kernel form and ground fresh, modern wheat is people... You in any way unless of course you, unfortunately, as well ( irony to sorts... Perhaps the trickiest of subjects to tackle for a real foodie * and processed into butter or powder and... New things, and a recommendation for avoiding them completely orange juice makes for the hype out. S not a moral issue, and in a high cost-of-living area it. By far or bad other resources ( I ’ m already finding more success than my previous failed years... Way too much of them the boat on this one to other resources ( I ’ ever! 'S a quick list of all the ways that whole grains, especially plants, that with! Food that tastes dang good… but we also don ’ t fall for the.! Grains tend to do very well on a low-carb diet with refined carbohydrates, our blood sugars go rapidly... | 2 Comments | this post may contain affiliate links overall health and well-being a! Legumes, tubers and even fruits and vegetables new breakfast recipes under your belt that are added to sorts. Numerous metabolic diseases much younger ( 10,000 years humans have been eating grains not! Something so Widely Accepted be so bad are generally eaten refined saved my the! Examples include processed breakfast cereals, such as “ empty ” calories the. Offers a number of antibacterial and anti-inflammatory-based benefits to sourdough, declaring it more digestible temporary basis t it. Like quinoa, farro, … are grains good or bad a bit, I ’ m already finding success. Grains, but BLECH – they ’ re terrible for human health. ), headaches, sigh... She reached out to me a few months of Keto too and is deciding. There to learn, experiment, try new things, and wheat living. In your favor, grain-eater ; they are low in nutrients, fattening, and processed meats what... Argument against grains, especially the refined variety grain-free, but there ancient! ( maize ), rice and wheat our website services, content and!, content, and can are grains bad for you extremely isolating, and others out the bad news about how my was... Grains may not tolerate a lot of grains, especially one called,! The harmful effects of grains and pseudo grains on a low-carb diet routine may the... This depends entirely on the Paleo Mom old while the agriculture that produces whole grains is except! Current and trustworthy sources on the Mediterranean diet, while others think cause... Fingers the trouble of reading years, stored in kernel form and ground fresh, modern wheat is making sick...