I’m pretty well convinced that grains contribute nothing to our diet that can’t be found elsewhere – in the form of fruits and vegetables, meat, fish, fowl, eggs & dairy.
What’s more, the inclusion of grains displaces nutrients in the human diet by;
1. Taking up the place of a more nutritious option on your plate, and
2. Contributing anti-nutrients such lectins and phytates that inhibit the absorption of essential micronutrients such as calcium, iron and magnesium in our digestive tracts.
Need further persuading? Well, the proteins and anti-nutrients in grains have the potential to wreak havoc on the digestive system – grains, particularly gluten-containing grains, tend to be problematic for a large proportion of the population, perhaps the majority.
But firstly, what is a grain?
A “grain” refers to the seeds and fruits of various domesticated grasses in the gramineae family, including wheat, rye, oats, barley, maize, millet and rice, to name a few. The anatomy of a grain is as follows:
1. Taking up the place of a more nutritious option on your plate, and
2. Contributing anti-nutrients such lectins and phytates that inhibit the absorption of essential micronutrients such as calcium, iron and magnesium in our digestive tracts.
Need further persuading? Well, the proteins and anti-nutrients in grains have the potential to wreak havoc on the digestive system – grains, particularly gluten-containing grains, tend to be problematic for a large proportion of the population, perhaps the majority.
But firstly, what is a grain?
A “grain” refers to the seeds and fruits of various domesticated grasses in the gramineae family, including wheat, rye, oats, barley, maize, millet and rice, to name a few. The anatomy of a grain is as follows:
The endosperm – mainly starch, with a little protein, the endosperm is largely devoid of micronutrients (vitamins, minerals and phytochemicals) and fairly benign in terms of digestibility. White rice is an example of the isolated endosperm, where the bran and germ have been removed.
The germ – the reproductive portion of the grain, where the grain embryo resides along with B vitamins, trace minerals, phytochemicals and vitamin E.
The bran – the outer shell of the whole, unprocessed grain. Here you’ll find fibre, B vitamins and some minerals. However, here you’ll also find a whole host of indigestible proteins and anti-nutrients that are evolutionary adaptations of the plant designed to deter natural predators. These anti-nutrients include lectins, gluten and phytates, as detailed below:
Lectins
Lectins are sugar-binding proteins found in all grains (including gluten-free grains). They are difficult to break down in the normal digestive process, leaving large, intact proteins in the gut. These lectins can attach to receptors in the intestinal tract and are transported through the intestinal lining. Once in the body, they are easily mistaken as foreign pathogens like viruses or parasites, causing an immune response to mount in the body. The end result is low-grade (and sometimes high-grade) inflammation, along with potential damage to the intestinal lining1,2, what you might know as ‘leaky gut’ (enhanced intestinal permeability). If the gut wall (microvilli) becomes damaged, there is the potential for other inadequately digested particles of food to be exposed to the rest of the body, chemicals that should have otherwise remained in the intestines. In short, anything that damages the gut lining (including bacterial, viral and parasitic infections, as well as alcohol and grains) can predispose someone to conditions of autoimmunity, chemical sensitivities, and allergies to otherwise benign foods2.
Gluten
Gluten, found in wheat, rye, semolina, triticale, kamut, durum, oats and barley is a composite of the proteins gliadin and glutenin. About 1 in 200 people are diagnosed cœliacs, meaning that they are utterly intolerant of any gluten, the consumption of which will directly harm their digestive systems. However, it is estimated that only 1 in 8 cases of cœliac disease are ever diagnosed3, meaning that the other 7 out of 8 people with cœliac disease might not show the obvious symptoms of the disease, but live with it manifesting as low-grade systemic inflammation in the body, potentially causing harm not only to their digestive tracts, but to their bones, liver, skin, nervous system, endocrine system, reproductive organs… virtually all bodily systems4.
If you don’t have full-blown cœliac disease, you’re not necessarily in the clear yet. In fact, even if you don’t test positive to being gluten intolerant, you still may not fall within the small proportion of the population who can properly digest and assimilate gluten in their diet. This is because current testing falls hopelessly short of making any full-spectrum diagnosis when it comes to gluten intolerance. The general gluten antibody test conducted by most labs today only test for a small portion of the gluten protein – alpha-gliadin and transglutaminase. In reality, an individual can have an intolerance to various parts of the gluten protein which are not regularly tested, including omega-gliadin, gamma-gliadin, wheat germ agglutinin, and deaminated gliadin. Therefore your negative gluten intolerance test result may not mean that you can happily chow down on wheat and other gluten-containing grains without ill effect. More rigorous testing in the US has recently shown that around 1 in 3 Americans are gluten intolerant and also that 8 in 10 people are genetically predisposed to developing gluten intolerance5.
The totality of this data is thought provoking to say the least. To be honest, I used roll my eyes a little in skepticism as it seemed that every second person seemed to have a ‘gluten intolerance’ – with the current findings listed above, I’ve certainly changed my stance.
Phytates
Another chemical defense mechanism used by grains are anti-nutrients such as phytates. Phytates effectively bind to essential minerals (such as magnesium, zinc, iron, calcium and copper), rendering them unavailable for absorption in the body6,7. So, the magnesium from all those beautiful leafy greens in your salad sandwich? The iron and zinc in your spaghetti bolognese? Not doing you all that much good, I’m afraid.
We’re genetically ill-equipped to thrive on high-grain diets
Animals that feed primarily on grains and other plant matter have as many as four stomachs, with longer intestinal tracts and much lengthier transit times. We on the other hand, have much shorter intestines compared to herbivorous animals – a feature of our anatomy that allows us to pass animal products before they putrefy in the gut. With the actions of anti-nutrients like phytates, combined with the intestinal damaging capability of lectins, archaeological studies have documented that our first grain-harvesting Neolithic ancestors lost an average of five to six inches in height when compared to their hunter-gatherer Paleolithic forebears8,9,10 – essentially evolution in reverse.
What about grain-like seeds?
I can almost hear the healthy hippies already, asking if all this applies to their belovedquinoa. Unfortunately, yes. Quinoa is not botanically a grain, but it has biologically evolved in fairly much the same way, with similar chemical defense mechanisms that can irritate the gut. In the case of quinoa, these are called saponins, which can agitate the immune system (saponins are actually used in vaccine research to stimulate an strong immune response). These pseudo-grains are a better choice perhaps, but certainly cannot be considered benign if not prepared properly. Which brings me to my next point…
If you choose grains, prepare them properly
If you’re keen to include grains in your diet, at least prepare them properly by methods such as soaking, sprouting and souring (fermenting) – for example, a proper sourdough loaf, or a quality sprouted-grain variety. These are grain preparation methods that have been used by cultures across the globe for thousands of years, and help to break down the lectins and other anti-nutrients in grains, rendering them less toxic and more readily digestible to our systems. See here and here for more information.
To be frank, I would advise that most people hedge their bets and choose properly prepared buckwheat, rice or other gluten-free grains over wheat, rye, spelt, semolina and barley. Ever wondered why most Asian populations traditionally favour polished white rice over brown? Well, the safest and most tolerable grain is most likely white rice (contrary to the usual nutritional plug for the brown variety), as all the lectins and phytates in the outer bran have been removed. Whilst white rice doesn’t provide much in the way of micronutrition, it doesn’t hinder, however a richer source of nutrition would be well-cooked starchy tubers such as sweet potatoes and yams.
Going against the grain
For other people, it might be easier to avoid grains all together. Sounds crazy at first, because the social norm dictates the consumption of some kind of grain product at pretty much every meal and snack. However, I’ve found it’s pretty easy to get a grips on basing my diet around eggs, fish, meat, poultry, vegetables, fruits and some dairy, instead of around grainy foodstuffs like pasta, rice, breads and cereals. Breakfasts broke away from the stale conventions of cereal and toast, and became eggs, cheese, fish, yoghurt, fruit or leftovers from the previous night’s dinner. Hearty protein-rich salads, soups and casseroles replaced soggy sandwiches at lunchtime, and I’ve happily embraced a ‘meat-and-three-veg’ (or fish, or eggs, etc) approach to evening meals. Snacks are trickier and may require a little pre-planning, but I gave some suggestions in my last post, here. Digestive troubles? Nil. Social trickiness? Perhaps. A shift in paradigm? Most definitely.
So, what’s the gold standard?
How do you know for sure if you do not have an issue with grains if you can’t really test for gluten sensitivity and you’re not feeling your best? This won’t fall happily upon everybody’s ears but really the answer is to remove the potentially offending foods. See how you go for a few weeks, then reintroduce these foods and register how your body responds. You don’t have to go to such measures, but what have you got to lose?
The final nail in the coffin
A large body of evidence and research now very clearly links the extraordinarily high omega-6 fatty acid intake of the Western diet with increased incidence of obesity, heart disease, diabetes, rheumatoid arthritis, inflammatory bowel disease, autoimmune diseases and other diseases of inflammation11,12,13. After seed (vegetable) oils, grains contribute a decent portion of inflammatory omega-6 fatty acids to our diet. Read more about it here and here.
The germ – the reproductive portion of the grain, where the grain embryo resides along with B vitamins, trace minerals, phytochemicals and vitamin E.
The bran – the outer shell of the whole, unprocessed grain. Here you’ll find fibre, B vitamins and some minerals. However, here you’ll also find a whole host of indigestible proteins and anti-nutrients that are evolutionary adaptations of the plant designed to deter natural predators. These anti-nutrients include lectins, gluten and phytates, as detailed below:
Lectins
Lectins are sugar-binding proteins found in all grains (including gluten-free grains). They are difficult to break down in the normal digestive process, leaving large, intact proteins in the gut. These lectins can attach to receptors in the intestinal tract and are transported through the intestinal lining. Once in the body, they are easily mistaken as foreign pathogens like viruses or parasites, causing an immune response to mount in the body. The end result is low-grade (and sometimes high-grade) inflammation, along with potential damage to the intestinal lining1,2, what you might know as ‘leaky gut’ (enhanced intestinal permeability). If the gut wall (microvilli) becomes damaged, there is the potential for other inadequately digested particles of food to be exposed to the rest of the body, chemicals that should have otherwise remained in the intestines. In short, anything that damages the gut lining (including bacterial, viral and parasitic infections, as well as alcohol and grains) can predispose someone to conditions of autoimmunity, chemical sensitivities, and allergies to otherwise benign foods2.
Gluten
Gluten, found in wheat, rye, semolina, triticale, kamut, durum, oats and barley is a composite of the proteins gliadin and glutenin. About 1 in 200 people are diagnosed cœliacs, meaning that they are utterly intolerant of any gluten, the consumption of which will directly harm their digestive systems. However, it is estimated that only 1 in 8 cases of cœliac disease are ever diagnosed3, meaning that the other 7 out of 8 people with cœliac disease might not show the obvious symptoms of the disease, but live with it manifesting as low-grade systemic inflammation in the body, potentially causing harm not only to their digestive tracts, but to their bones, liver, skin, nervous system, endocrine system, reproductive organs… virtually all bodily systems4.
If you don’t have full-blown cœliac disease, you’re not necessarily in the clear yet. In fact, even if you don’t test positive to being gluten intolerant, you still may not fall within the small proportion of the population who can properly digest and assimilate gluten in their diet. This is because current testing falls hopelessly short of making any full-spectrum diagnosis when it comes to gluten intolerance. The general gluten antibody test conducted by most labs today only test for a small portion of the gluten protein – alpha-gliadin and transglutaminase. In reality, an individual can have an intolerance to various parts of the gluten protein which are not regularly tested, including omega-gliadin, gamma-gliadin, wheat germ agglutinin, and deaminated gliadin. Therefore your negative gluten intolerance test result may not mean that you can happily chow down on wheat and other gluten-containing grains without ill effect. More rigorous testing in the US has recently shown that around 1 in 3 Americans are gluten intolerant and also that 8 in 10 people are genetically predisposed to developing gluten intolerance5.
The totality of this data is thought provoking to say the least. To be honest, I used roll my eyes a little in skepticism as it seemed that every second person seemed to have a ‘gluten intolerance’ – with the current findings listed above, I’ve certainly changed my stance.
Phytates
Another chemical defense mechanism used by grains are anti-nutrients such as phytates. Phytates effectively bind to essential minerals (such as magnesium, zinc, iron, calcium and copper), rendering them unavailable for absorption in the body6,7. So, the magnesium from all those beautiful leafy greens in your salad sandwich? The iron and zinc in your spaghetti bolognese? Not doing you all that much good, I’m afraid.
We’re genetically ill-equipped to thrive on high-grain diets
Animals that feed primarily on grains and other plant matter have as many as four stomachs, with longer intestinal tracts and much lengthier transit times. We on the other hand, have much shorter intestines compared to herbivorous animals – a feature of our anatomy that allows us to pass animal products before they putrefy in the gut. With the actions of anti-nutrients like phytates, combined with the intestinal damaging capability of lectins, archaeological studies have documented that our first grain-harvesting Neolithic ancestors lost an average of five to six inches in height when compared to their hunter-gatherer Paleolithic forebears8,9,10 – essentially evolution in reverse.
What about grain-like seeds?
I can almost hear the healthy hippies already, asking if all this applies to their belovedquinoa. Unfortunately, yes. Quinoa is not botanically a grain, but it has biologically evolved in fairly much the same way, with similar chemical defense mechanisms that can irritate the gut. In the case of quinoa, these are called saponins, which can agitate the immune system (saponins are actually used in vaccine research to stimulate an strong immune response). These pseudo-grains are a better choice perhaps, but certainly cannot be considered benign if not prepared properly. Which brings me to my next point…
If you choose grains, prepare them properly
If you’re keen to include grains in your diet, at least prepare them properly by methods such as soaking, sprouting and souring (fermenting) – for example, a proper sourdough loaf, or a quality sprouted-grain variety. These are grain preparation methods that have been used by cultures across the globe for thousands of years, and help to break down the lectins and other anti-nutrients in grains, rendering them less toxic and more readily digestible to our systems. See here and here for more information.
To be frank, I would advise that most people hedge their bets and choose properly prepared buckwheat, rice or other gluten-free grains over wheat, rye, spelt, semolina and barley. Ever wondered why most Asian populations traditionally favour polished white rice over brown? Well, the safest and most tolerable grain is most likely white rice (contrary to the usual nutritional plug for the brown variety), as all the lectins and phytates in the outer bran have been removed. Whilst white rice doesn’t provide much in the way of micronutrition, it doesn’t hinder, however a richer source of nutrition would be well-cooked starchy tubers such as sweet potatoes and yams.
Going against the grain
For other people, it might be easier to avoid grains all together. Sounds crazy at first, because the social norm dictates the consumption of some kind of grain product at pretty much every meal and snack. However, I’ve found it’s pretty easy to get a grips on basing my diet around eggs, fish, meat, poultry, vegetables, fruits and some dairy, instead of around grainy foodstuffs like pasta, rice, breads and cereals. Breakfasts broke away from the stale conventions of cereal and toast, and became eggs, cheese, fish, yoghurt, fruit or leftovers from the previous night’s dinner. Hearty protein-rich salads, soups and casseroles replaced soggy sandwiches at lunchtime, and I’ve happily embraced a ‘meat-and-three-veg’ (or fish, or eggs, etc) approach to evening meals. Snacks are trickier and may require a little pre-planning, but I gave some suggestions in my last post, here. Digestive troubles? Nil. Social trickiness? Perhaps. A shift in paradigm? Most definitely.
So, what’s the gold standard?
How do you know for sure if you do not have an issue with grains if you can’t really test for gluten sensitivity and you’re not feeling your best? This won’t fall happily upon everybody’s ears but really the answer is to remove the potentially offending foods. See how you go for a few weeks, then reintroduce these foods and register how your body responds. You don’t have to go to such measures, but what have you got to lose?
The final nail in the coffin
A large body of evidence and research now very clearly links the extraordinarily high omega-6 fatty acid intake of the Western diet with increased incidence of obesity, heart disease, diabetes, rheumatoid arthritis, inflammatory bowel disease, autoimmune diseases and other diseases of inflammation11,12,13. After seed (vegetable) oils, grains contribute a decent portion of inflammatory omega-6 fatty acids to our diet. Read more about it here and here.
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