Avoiding Grains
Avoiding Grains
Grains
Grains are edible dry seeds from plants. They are a staple in the human diet and provide about half of the world’s food energy.
Types of Grains
Wheat, barley, rye, spelt, oat, rice, corn, buckwheat, bulgur, corn, farro, quinoa, millet, amaranth, kamut, freekeh, kamut, milo, teff, einkorn.
Components of Grains
— The bran (the outermost layer). Contains dietary fiber and vitamins.
— The endosperm (the inner layer) is the germ’s main food supply. It contains carbohydrates and protein and it provides energy for the germ to grow before it’s able to acquire nutrients through photosynthesis.
— The germ (the innermost layer) is the embryo of the grain and has the potential to develop into a plant. It contains oils, vitamins, proteins, minerals and antioxidants.
Whole Grains and Refined Grains
— Whole grains are grains that have been minimally processed. They still contain the bran, germ and endosperm.
— Refined grains are grains that have been processed, and only contain the endosperm.
The Benefits of Whole Grains
Whole grains are a good source of fiber, phytonutrients, vitamins and minerals.
The Problem with Modern Grains
— Grains have changed from their original forms due to crossbreeding, hybridization and genetic modification. The grains that we are being sold today are not actually grains, they are a distant relative of the original grains our ancestors used to eat.
— Grains are frequently treated with agricultural chemicals, synthetic fertilizers and pesticides. All of which are extremely toxic to the body and can lead to various health concerns.
— Throughout history, when grains were traditionally consumed, they were soaked, sprouted and fermented. That is not the case anymore. These seemingly subtle differences have had a major negative impact on human health.
Grains and Inflammation
More and more, studies show that grains could be causing inflammation in many people. This is mostly due to the different compounds present in grains.
Gluten
Gluten is difficult to digest, so its presence in the digestive tract can inflame the intestinal lining, loosening the tight junctions and contributing to leaky gut syndrome. When this happens, undigested food proteins such as gluten and bacterial endotoxins called lipopolysaccharides (LPS) can pass into the bloodstream, creating an inflammatory reaction outside the GI tract that could trigger an autoimmune response.
Lectins
Lectins are plant defense mechanisms that protect the seeds of grains. They are indigestible and when consumed can inhibit some of the functions of the digestive system. Grain lectins block the action of the body’s digestive enzymes, damage the intestinal lining and increase gut permeability. Lectins can also bind to insulin and leptin receptor sites, fueling hormonal resistance patterns, such as leptin resistance (suppressed satiation signal). All of this leads to poor digestion, leaky gut syndrome, chronic immune system activation (inflammation) and other disorders.
Agglutinins
Agglutinin is a protein in the germ of the wheat and it functions as a natural insecticide. It can trigger inflammatory reactions in the intestines and can be an aggravating factor in autoimmune disease. They can stick to gut cells and damage the gut, leading to “leaky gut.” This allows agglutinins and other undigested proteins to enter the bloodstream, leading to autoimmune reactions.
Prolamins
Prolamins are proteins that are not easily digested in the body. They stimulate the appetite by blocking leptin, a hormone that controls satiety. This results in increased appetite and a disabled fullness signal, which leads to overconsumption.
Enzyme Inhibitors
The body makes enzymes to assist with digestion, but grains contain alpha-amylase inhibitors and protease inhibitors, which can inhibit these digestive enzymes, causing digestive difficulties for those that are sensitive.
Phytic Acid and Phytates
These compounds are anti-nutrients that bind to minerals like calcium, zinc, magnesium and iron in the body, making them unusable to the body. This can lead to mineral malabsorption and mineral deficiencies.
Saponins
Pseudo-grains are particularly high in these anti-nutrients, which can contribute to inflammation and gut permeability in sensitive people.
Sugars
Grains contain significant amounts of starch and sugar, which can cause rapid blood sugar and insulin spikes and could lead to insulin resistance, metabolic syndrome, prediabetes, and type 2 diabetes in susceptible people.
FODMAPs
FODMAPs, which stands for “Fermentable Oligo, Di, Mono-saccharides, And Polyols,” are sugar molecules found in grains. 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.
Omega-6 Fats
Fats are essential for optimal health, but there are inflammatory fats and anti-inflammatory fats. Grains are high in polyunsaturated omega-6 fats, which are inflammatory when consumed out of proportion to omega-3 fats. Since most people eat far more omega-6 fats, grains can contribute to this imbalance.
Effects of Grains
— Strain the digestive system
— Inflame the intestinal lining
— Loosen tight junctions
— Increase gut permeability
— Contribute to leaky gut
— Increase gas, bloating and stomach pain
— Lead to bacterial overgrowth
— Block digestive enzymes
— Reduce nutrient absorption
— Contribute to mineral deficiencies
— Fuel hormonal resistance patterns
— Contribute to leptin resistance
— Increase inflammation
— Can trigger or exacerbate autoimmune diseases
— Create blood sugar imbalance and insulin spikes
— Lead to insulin resistance, metabolic syndrome and pre-diabetes/diabetes
— Contribute to a number of other diseases
Bio-Individuality
Every food is either feeding inflammation or fighting it—and which foods do what varies from person to person. Grains can be tolerated by some people, but not by others.
Testing for Grain Intolerance
An elimination diet is the gold-standard process for uncovering any food intolerances and sensitivities. It involves excluding any possible trigger foods for a period of time and reintroducing the foods one at a time to test for any sensitivities.