Do Grains Deserve a Spot in any Food Pyramid?
We live in a society that takes extreme turns in regards to popular food opinions. We go from embracing whole grain everything to vilifying all grains. We go from no one even knowing what celiac disease is to everyone claiming a gluten sensitivity. Ten years ago, finding a product labeled “gluten free” on your grocery store shelf would be an exercise in futility. Now, they are everywhere. There are countless books on the dangers of wheat and grains in general, but is this fear of grains justified or is it just another trend?
Currently, the USDA recommends several servings of grains each day. Back when they had a food pyramid, the daily serving amount to aim for was 6 to 11. Now, it’s customized to gender and age. But we have to look at what’s motivating this end-all recommendation (it’s not just your health).
The government functions, in part, on the backs of industry funds. Ag-lobbyists work tirelessly to ensure the grain producers benefit as much as possible from government funding and recommendations. To believe that bias plays no role in these recommendations would be remiss.
In the arguments for and against grains, we have many who are of the belief that grains are a necessary component of the modern diet. But the human diet has only included grains as a mainstay for an estimated 10,000 years. Before that, we were largely hunter-gatherers and though we may have munched on grain-like plants, we didn’t produce them on a large scale and therefore the consumption was limited.
Many of those who argue that grains are bad say the human body has not evolved to digest these substances properly. That because modern agriculture only arose 10,000 years ago, our bodies are still optimized for the digestion of meats and natural plant-parts (leaves, roots, nuts, etc.).
There is little arguing that grains do have negative points. They can increase blood sugar and potentially lead to insulin resistance. Over-consumption of grains has also been linked to obesity and leptin resistance. And for those who say grains provide necessary fiber—soluble plant fiber like that found in fruits and vegetables is far superior to the insoluble type in grains.
A word of caution: anything with a “gluten-free” label should be closely scrutinized. Any label indicates processing and the ingredients used in place of wheat gluten are often no better.
As with most things in this age of information, you will find legitimate arguments for grains and legitimate arguments against. As a conscientious consumer of this information (and food), it’s up to you to make the healthiest decision for yourself.
Generally, those who turn away from grains in favor of more vegetables and fruit experience benefits like lowered blood sugar, increased mental clarity, improved digestion, and even weight loss. But for some, omitting grains completely can be a difficult challenge.
For our readers, have you bought into the gluten-free craze or have you given up on grains in favor of other foods? What’s your take on the grain-free movement?
I am diabetic 2. For me, the gluten free diet has been a flop and it encourages even more to eat starches( high GI) ! It is definitely not a miraculous diet ! I haven't lost any weight too. Only a diet rich in green vegetables, crudites, legumes and fruits (in moderation for bananas) and animal proteins has been successful, to balance my ailment ( on postprandial glucose spikes mainly). Cravings for starches disappeared ! HbA1c improved. But my anti diabetic drugs remain indispensable related to fasting plasma glucose. I don't ignore moderate physical exercise too, if we are not exhausted by the disease, of course. I realize everyday that a good control of blood sugar is synonym of positive energy, physically and mentally over the long term. Sleep improves too. Less awakenings.
grains are bad. people eat it only because it is addictive like any other toxins.
also time to leave grain is NOT when you have destroyed your health (like diabetes). avoiding grains cannot reverse your ageing.
so avoid it as soon as you know it is bad. just look at cultures who consume more grains. that should be enough proof to avoid it.
personally I have benefitted avoiding it. if you must eat it then eat germinated grains
I like your article. However, I "have not bought into the gluten-free craze" even though I'm gluten-free. I remember clearly stating "I will never be gluten-free". Ha!
Let me explain… Western medicine hasn't helped me much with my autoimmune disease. After doing a lot of research I went off of gluten (very reluctantly and not jumping on a so-called fad diet wagon). My fatigue, brain fog and sleep problems have improved so much that I am gluten free and happy!!!!
DON it's possible to respect the environment -and we must, or else face the consequences, which are already upon us- and eat reasonably & healthily. Some just don't want to exercise any self control, & have a "oh screw it" mentality. It's a choice. Ppl who have been warned for their own good & still insist on sticking stubbornly to their traditional ways -much like the abrahamic religious insist on sticking to their meaningless scripture, hoping that peace & humanity will prevail- ARE enduring the consequences.
I recommend incorporating non-wheat -not necessarily gluten free all the time- grains such as spelt, millet etc, gradually making them the majority grain component. Eventually rise in demand will dictate industry practices, but it starts with the ppl first. Gluten free flours have helped me enormously, & whilst detoxing I made an effort to almost completely eliminate gluten & processed food from my diet…the results were more than satisfying. I do eat gluten products now but I keep them in the minority & continue detoxing often. The goal for me was reducing it to a minimal factor in my diet.
It’s not the gluten or the grain that is causing the problem – it is the mold that is on the grain – alfatoxin – seriously toxic – no wonder people are afraid of grain. Deal with the mold issue (add a bit of citric acid or ascorbic acid to the grain and cook it well – meaning above 212f) and deal with the candida in your body and you will not be bothered by grain. And if you are a sugar addict then there is the real source of your ailments.
Gluten is a problem because it enters the intestine intact and destroys the vilii reducing your ability to take up nutrients.
The other problem in wheat is Gliadin. This is a problem for those with allergies as zonulin signaling is activated by it.
I have suffered from GERD for countless years, and could not drink coffee without dire consequences. Just a sip could set me off, and when bad even a cup of tea. One month ago I gave up all grains, inc my morning soya milk (which was the only 'milk' that I drank) with oats. I replaced all with coconut milk/cream/oil & increased nuts/seeds/eggs and vegetable consumption. Within a week my GERD completely abated, much to my surprise … and now I can actually drink strong brewed coffee on an empty stomach. I'm truly incredulous! I never dreamed I would ever be able to start the day with that glorious buzz again!! I am TOTALLY sold on a grain-free life, as my digestive system feels 'reborn'. I only wish I'd found out before how bad grains can be for the digestive system.
What if you had celiac disease, and wheat could be genetically engineered so that you could eat it?
Genetic engineering is more than just part of Monsanto's plan to sell more Roundup® herbicide. Believe it or not, some GMO's might actually be beneficial to some people.
There is nothing in wheat that we can't get elsewhere. There are lots of options for people who have to be or choose to be (like me) gluten free.
GMOs might create a whole host of other problems — they are not tested for long term health impacts. I am not even sure they are tested for short term impacts.
Why create a solution to a problem that doesn't really need solving? (And I am not saying that celiac sufferers don't have a problem worth solving — they do — just that there are other ways of solving it.)
In my opinion, most people (none of them here) do not care if their food is GMO or not, and most people with celiac disease (again none of them here) would be happy to find GMO wheat products that they could enjoy.
I personally avoid GMO products, and I have never had any problem with gluten, but I realize that not everyone is the same as me. I do not eat much bread, but only because I see it as empty calories.
If I have any phobia, it involves media hype over anything: movies, celebrities, diet crazes, buzzwords etc. That being said, somewhere under the bs, there is often a grain (couldn’t resist) of truth. I have limited my wheat intake to small amounts of whole wheat only, 1/2 a bagel in the a.m. and maybe a small, amount of pasta at dinner or something, but almost completely eliminated very processed white flour and rice products. Almost no bread, cookies, floor tortillas, instant rice, non whole grain cereal, etc. HUGE difference in inflammatory pain, energy level, and sleep quality. All things in moderation my friends.
All flour has additives with long chemical names, gluten is also added, so who knows what it is that is causing the problem? Local stone ground additive free GMO free freshly baked grains may not be available anymore.
Don’t forget about Coconut flour, or a combo of half Almond flour & half Coconut flour.
Both are 100% grain-free & organic. (Pesticides aren’t used in growing coconut palms, but they usually come from small 3rd-world farms that aren’t certified as organic.) I’ve had good results subbing both those flours to make gluten-free cupcakes. You can find some good recipes here: http://www.elanaspantry.com/
If you dig Cajun/Creole cooking, a Coconut/Almond flour combo also works well for making a gluten-free roux.
Suppose the world's population only ate organically grown whole grains? I am not a believer yet that grains are bad for us. It may be only the highly processed grains along with other junk foods that give this supposed evidence. This new wave of "grains are bad" remains to be seen. Having watched the food fads for over 50 years now, including "shocking new studies" which come forth with "don't eat this", "don't eat that" and then fade away or are ultimately proven a false alarm, I have come to just tell my family to eat in moderation all the foods God has given us. Eat a variety of fresh, raw fruits and vegetables, cooked and baked too, and the least processed you can find. Try always to buy organically produced foods and avoid all genetically-modified plants/drugs/vaccines.
maybe b/c wheat contains such a higher percentage of gluten than it used to? we also are eating/producing wheat at an alarmingly fast rate. i suspect that there isn't a single culprit here…