The Trouble with Grains
By: Mackenzie Nix, health coach
People have been eating grains for thousands of years, so why are we now hearing they are bad for our bodies? I mean, of all things, the food pyramid we learned in grade school was built with grains as the foundation. Grains are an easy way to ingest calories, and are easily converted to glucose. Grains have been the basis of many population’s diets since the advent of civilization. Because they are easy to harvest and easy to store, they quickly became a staple in our modern way of life. But is this the best for us?
When looking at grains, we have choices such as “refined” and “whole-grain.” Many people think that whole grain would be beneficial, but that is not always the case. Whole grains contain more anti-nutrients, making them potentially worse for people who have sensitivities. Legumes, on the flip side, have more nutrients and less anti-nutrients compared to whole grains. The downside to legumes is their high carbohydrate load and digestive irritation.
(photo credit: The Alternative Daily 1)
“Grains” includes wheat, corn, rice, and cooking grains (barley, millet, rye, oats, etc.). Then we count all derivatives, such as bread, pasta, crackers, cereals, snack foods, cookies, cakes, candies, and assorted other types of processed, packaged, frozen, and fresh-baked goods. Legumes include beans, lentils, peanuts, peas, and soy products. The four main anti-nutrients discussed in conjunction with grains are lectins, gluten, phytates, and saponins.
Lectins are natural phytochemical toxins that plants manufacture to defend against UV radiation, insect predators, and disease-producing microorganisms. As humans, we have been consuming lectins since the advent of modern civilization, but certain forms of lectins can still have a toxic effects when ingested. That may include suppressing immune function, interfering with normal protective gut barriers, and promoting systemic inflammation.
Lectins can bind to insulin receptors, bind to our intestinal lining, attach our stomach lining, and cause resistance to leptin – a hormone produced to suppress appetite.
Gluten is a form of lectin, found mainly in wheat, but also in rye and barley. It is the part of the dough that makes it stretchy and gives it elasticity. Many people have a gluten sensitivity but don’t realize it. Symptoms of gluten sensitivity include GI irritation (IBS, IBD, leaky gut, etc), constipation, gas, bloating after meals, and colitis. Other common symptoms associated are allergies, inflammation of the skin, achy joints, and brain fog.
Phytates are an indigestible antioxidant found in whole grains, legumes, nuts and seeds. Before you start thinking “wait…I thought nuts were healthy!” (like I did myself), consider this:
According to Chris Kresser, author of Your Personal Paleo Code, humans can tolerate a moderate amount of phytic acid with no ill effects—around 100 mg to 400 mg per day. However, phytates in large amouts have been shown to make minerals unavailable to be processed in our bodies. Phytates combined with grains can lead to Vitamin D deficiency and Calcium deficiency. It’s not all bad though…phytates in moderation have shown to have an antioxidant effect on our body.
Saponins are mainly found in legumes and grains, such as quinoa. Most plants contain saponins but they are usually concentrated to the seed. The problem with saponins is they are a mix of water and fat soluble components. Because of this feature, they can create holes in the cell membrane that line our gut, creating holes for other gut substances to enter the cell (this is the mechanism of “Leaky Gut”). When the cell wall is damaged, the cells cannot transport needed nutrients to the blood stream. This permeability in our gut lining can become irreversible if enough damage is done.
There is so much information at our fingertips regarding grains. I think the most important thing to remember is what works for your neighbor might not work for you. In general, our bodies don’t agree with grains because of our innate inability to process them fully. Changing components of your diet can seem overwhelming and sometimes impossible. Here are a few tips to hopefully make a change seem more manageable:
Wheat/gluten is a common additive, so check food labels
If you are concerned you might have a grain sensitivity, try avoiding all grains for 21 days and track your symptoms. Things to take note of are mood, energy levels, brain function/concentration, GI function, and body composition during those 21 days.
You can have a lab test done to assess sensitivities to gluten, other grains, nuts, beans, and many more foods and additives spanning all major food groups (see our labs page here).
If you need help with meal ideas, grocery shopping, and/or staying accountable, contact our office for a free consultation with me, the resident Health Coach at Prairie Sage.
Not everyone needs to eliminate all grains from their diets, but this may be a missing link if you have not yet explored it. There are so many ways to manage limiting grains, it doesn’t have to be hard! And you DON’T have to do it alone!
1 https://cdn.thealternativedaily.com/wp-content/uploads/2013/02/foodpyramidwrong1.png