When most people envision whole grains, they often think of the base of the government food pyramid. This might lead you to question why grains could be considered unhealthy. Contrary to popular belief, whole grains are not among the healthiest food options available, and there are several drawbacks to including them in your diet. The only scenario in which one might reasonably consume grains is if they are in a state of starvation and lack other sources of calories.
Reasons to Avoid Grains
The Wheat Today Is Not the Same
The current issues with wheat stem from its significant differences compared to ancient varieties, largely due to hybridization and extensive breeding practices. In his book “Wheat Belly”, Dr. William Davis (here) highlights a common misconception: people often believe that if two plants known to be safe for consumption are bred together, their offspring will also be safe. However, this is not the case. Research comparing the proteins in a wheat hybrid to those of its parent strains shows that while about 95% of the proteins are identical, 5% are unique to the hybrid and absent in either parent. Notably, wheat gluten proteins experience substantial structural changes through hybridization. In one study, 14 new gluten proteins were discovered in the hybrid that were not found in either of the parent wheat plants.
Modern strains of Triticum aestivum, when compared to traditional wheat varieties that have been cultivated for centuries, exhibit a significantly greater number of genes responsible for gluten proteins linked to celiac disease. The extensive hybridization processes that wheat has undergone, amounting to tens of thousands, contribute to substantial changes in genetically influenced characteristics like gluten structure. This explains the alarming increase in individuals who cannot tolerate contemporary wheat. Additionally, certain compounds present in this modern wheat are entirely unfamiliar to our bodies.
Wheat Spikes Your Blood Sugar Tremendously
Grain-based foods, including whole grains, can lead to significant increases in insulin levels. This surge can disrupt hormonal balance and trigger a range of adverse health issues. Many whole grain products possess a high glycemic index, which means they convert to glucose rapidly. When insulin levels remain elevated, the body tends to stay in fat storage mode instead of burning fat, making weight loss more challenging and weight gain easier.
Furthermore, the spikes in blood sugar can result in a process known as glycation, where sugar attaches to proteins or fats in the blood, creating advanced glycation end products (AGEs). These AGEs are inflammatory substances that may contribute to chronic conditions such as type 2 diabetes and heart disease.
Wheat Can Cause Gut Damage (Leaky Gut)
The primary health issues linked to grain consumption, aside from deficiencies in vitamins and minerals, are autoimmune disorders. Consuming grains, particularly whole grains—which can be even more detrimental to our health—can create tiny microscopic tears in our intestinal lining due to the bran component. It’s worth noting that the claim that whole grains are healthier stems from their ability to cause a more gradual increase in blood sugar levels. This is akin to suggesting that low-tar cigarettes are marginally less harmful than high-tar ones, implying that one should indulge in them more frequently.
When there are holes in our intestinal walls, whole proteins from our food can enter the bloodstream without being properly digested into amino acids. The body misidentifies certain intact proteins, such as gluten and casein (the protein found in milk), as harmful invaders because many pathogens consist of long protein chains. This triggers an immune response against what it perceives as a threat. Over time, if this reaction persists, the immune system may begin to attack the body itself, leading to autoimmune disorders. These disorders can manifest as Type I Diabetes Mellitus, rheumatoid arthritis, joint issues, Crohn’s disease, colitis, celiac disease, lupus, chronic fatigue syndrome, psoriasis, eczema, thyroid dysfunctions, depression, anxiety, IBS, and more.
Grains are high in anti-nutrients:
Lectins
Whole grains contain lectins, which are proteins that the human body struggles to digest. These lectins travel through our digestive tract without being broken down, in contrast to digestible proteins that are converted into amino acids and absorbed in the intestines. When lectins enter the digestive system and remain intact, they can lead to inflammation and gradually damage the intestinal lining, hindering the body’s ability to absorb nutrients effectively.
Additionally, lectins activate the immune system, resulting in further inflammation. This is a significant factor contributing to the perception that grain consumption is detrimental to health, and it often explains why individuals with digestive disorders tend to improve after removing grains from their diets.
Phytates
Phytates are substances found in whole grains that attach to essential nutrients such as magnesium, iron, zinc, and calcium. These compounds serve to supply the germ with these crucial nutrients, and they are specifically structured to form strong bonds with them. Once phytates reach the digestive system, they continue to exert the same influence, binding to these vital nutrients within the digestive tract.
Consequently, this leads to a reduced availability of these important nutrients for absorption. This characteristic is one reason phytates are often referred to as “antinutrients,” and whole grains typically contain high levels of phytates.
Removing grains from your diet is one of the most significant actions you can undertake to enhance your health and well-being.
References:
Antinutritional properties of plant lectins
Plant Lectins Activate the NLRP3 Inflammasome To Promote Inflammatory Disorders
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