To Grain, or not to Grain?…That is the Question
Well if to grain or not to grain is the question, then what is the answer? I could give you a quick yes or no but then you may not hang around for the real “chaff” of the matter. Ha Ha. This is a fairly interesting and complex subject for many reasons with Pros and Cons.
What are Grains? Refined Vs Whole
Let’s start with grain options today that are marketed in Western Diets. These would include Wheat, rice, oats, cornmeal, barley, or any other cereal grain. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group.
WHOLE
Whole grains contain the entire grain kernel ― the bran, germ, and endo-sperm. The bran is the outer layer of the kernel, the germ is considered the embryo of the plant, and the endo-sperm provides it with nutrients and energy. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oats, whole grain cornmeal, brown rice, quinoa, millet, barley, farro, rye and buckwheat.
REFINED
Refined grains are milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, corn grits, white bread, and white rice.
So learning what refined grains are, and are not, why would we even waste time and energy eating something so refined we have to add vitamins and minerals back to even have any nutritional value? Hmmm…That’s a great question! The only answer that makes sense would be uneducation on this topic. The facts speak for themselves. So let’s do a deeper endo-sperm dive together.
QUESTIONS
We can gather already, that refined grains are definitely not the way to go!? Unless you like to make life even more difficult than it’s current state, I will assume you are very logical about facts, and have said a big fat NO to the refining process. So… what about whole grains? Sounds like there may be more nutrition involved because there are whole parts, right? But are these whole parts readily accessible? Is there really enough nutrients for the body to heal and repair, or can we live with out these ancient foods? I’m sure the Wheat is not all its “cracked” up to be?
Let’s look at some pros and cons.
PROS:
1. Nutrient Dense
In order for a food to secure a slot on the whole grains list, it must contain all three parts of the kernel. Not only does this maximize the nutrient profile of the grain, but it also boosts the potential health benefits.
Whole grains are considered nutrient- dense foods, meaning that they provide a wealth of important nutrients in each serving. In particular, whole grains are generally rich in fiber, B vitamins, antioxidants and beneficial plant compounds.
Specific whole grains may also contain a hearty dose of other micro-nutrients as well. Oats, for example, are an excellent source of manganese, selenium, zinc, phosphorus and iron.
Meanwhile, quinoa contains plenty of protein, magnesium, folate and copper.
2. High in Fiber
Because whole grains are a great source of fiber, they can help keep you feeling full between meals to decrease hunger and combat cravings. In fact, one study found that increasing total intake of fiber could be linked to a lower risk of weight gain and fat gains in women.
Fiber travels through the digestive tract slowly and plays an integral role in several aspects of health.
However, it’s perhaps most well-known for its ability to promote regularity and enhance digestive health.
According to one meta-analysis out of China, increasing fiber intake through high fiber foods could help increase stool frequency in those with constipation. Other research indicates that fiber could also aid in the prevention of other digestive conditions, including hemorrhoids, diverticulitis and gastroesophageal reflux disease (GERD).
3. May protect Against Cancer
Whole grains are widely considered one of the top cancer fighting foods thanks to their content of dietary fiber, antioxidants and phyto-chemicals. Certain compounds in whole grains, like gallic acid, ferulic acid and vitamin C, can help fight free radical damage and decrease oxidative stress, both of which can contribute to the development of cancer.
One review out of New York evaluated the results of 20 studies examining the link between whole grain consumption and cancer. Of the 20 studies, six showed that regular consumption of whole grains may be linked to up to a 47 percent reduced risk of cancer.
Whole grain consumption may be especially beneficial against cancers affecting the digestive tract, including stomach and colorectal cancer.
4. Fight Inflammation
Although acute inflammation is an important part of the immune process, chronic inflammation is thought to contribute to autoimmune disorders like rheumatoid arthritis, along with chronic conditions like heart disease, cancer and diabetes.
Fortunately, adding more healthy whole grains to your diet has been shown to help fight inflammation and improve overall health. In a study in American Journal of Clinical Nutrition, swapping refined grains out for whole grain products was effective at reducing several markers of inflammation in the body.
How do I get the Healthier Whole Grains in my Diet?
Are you wondering how to eat whole grains and how you can enjoy these healthy foods as part of a balanced diet? From trading the all-purpose flour for whole grain flour in your favorite baked goods to adding a serving of sprouted, whole grains bread like Ezekiel Bread to your daily diet, there are plenty of ways to quickly ramp up your intake.
Oats, for instance, are one of the most popular whole grain foods for breakfast. It can easily be enjoyed topped with berries, nuts and seeds. Meanwhile, brown rice, quinoa, buckwheat and barley are great options for a side dish that can round out any meal.
Alternatively, try swapping out white bread for whole grain bread to bump up the nutritional value instantly.
CONS:
Although whole grains can be a beneficial dietary addition for most, some people may need to limit their consumption.
THE 3 G’S …Gluten, GMO’s & Glyphosate
GLUTEN
In particular, those with celiac disease or a sensitivity to gluten should stick to gluten free grains like quinoa, brown rice and millet to avoid adverse effects on health.
Keep in mind that certain grains that are naturally gluten-free can also be cross-contaminated, including oats. For this reason, it’s important to look for products that are certified gluten-free if you have celiac disease or a gluten sensitivity.
I will do a whole separate post on the detrimental consequences of gluten for adults and children alike. Even if you are not sensitive, Gluten does irreparable damage to our bodies. I will get into specifics at a later date.
GMO’S & GLYPHOSATE
Another issue is certain grains are often genetically modified. For example, it’s estimated that at least 90 percent of corn cultivated in the United States is genetically modified. Corn and soybeans should be cut out of all diets for several reasons. Again, we will save that for a later post.
Many people choose to avoid GMO crops due to concerns about food safety and the long-term effects on health. Selecting organic whole grains is an easy way to minimize your exposure to GMO crops while still taking advantage of the benefits of whole grains. Buying organic also ensures no direct use of round-up (glyphosate) products used on crops. More detailed information coming on Glyposate and it’s horrifying affects on our health.
Anti-nutrients and High Carbs
Some grains may also contain anti-nutrients, which can impair the absorption of certain vitamins and minerals in the body. Selecting sprouted varieties, such as sprouted grain breads, can improve digestion and decrease the amount of anti-nutrients in the final product.
Whole grains are also relatively high in carbohydrates. Therefore, those following a low-carb, ketogenic, or paleo life style may need to limit their consumption and opt for other low-carb foods instead.
SO IN CONCLUSION:
NEVER EVER EAT REFINED PROCESSED GRAINS! EVER! OK …now that we have that straight.
Whole Grains ~ MODERATION
There are definitely some positive points to consider. If you are an alien with perfect health and do not live in the western hemisphere. If you are from ancient times, when we had pure soil and seed with no poisons or GMOs….Then congratulations! You are probably one of the lucky few! You may be able to handle modern day western whole grains in moderation.
ORGANIC & GLUTEN FREE GRAINS
As for the rest of us non ET types out here, adults and kids having auto immune, behavioral, or cognitive function issues of any kind (which is most of America), it is imperative to stick to a gluten free grain (be sure it says gluten free from cross contamination), or eliminate grains all together if possible. Always look for organic or at least non GMO because of glyphosate poisoning.
There are many substitutions for GLUTEN flour options. Such as Nuts, coconut, and now a wide variety of paleo and keto freindly blends. I will provide my Favorite Brands list coming soon. Although not totally clear cut, probably because my sickle blade is as old as the hills, I hope this helped answer the pressing question. To Grain, or not to Grain?
