Your Guide to Whole Grains
Grains have played a pivotal role in human history and continue to serve as a dietary staple for billions of people around the world. These small, dry seeds are the foundation of many traditional diets and are packed with essential nutrients that contribute to overall health.
Grains have been a cornerstone of civilisation for thousands of years. From the wheat fields of ancient Mesopotamia to the rice paddies of Asia, grains have fuelled economies, shaped cultures, and provided vital sustenance to people around the globe. Today, they continue to supply roughly half of the world’s calories.
In this blog post, we’ll explore what grains are, their different types, some misconceptions about grains, and the key health benefits whole grains have to offer.
Grains Are Highly Controversial With Most Gut Problems
When it comes to grains and pseudograins on the Candida diet (or SIBO, IBS, or IBD), there is often some debate. Some experts argue that non-gluten grains can be eaten freely, while others suggest that their carbohydrate content means they should be completely avoided. The truth likely falls somewhere between these two views, because we are all individual and so is our gut microbiome.
Gluten-containing grains (wheat, barley, and rye) are likely to be avoided by some due to their gluten content. Although once controversial, it’s now widely accepted that gluten can cause health issues – but only for some who are genetically predisposed to do so, or who have have a gut temporary incapable of handling grains for one of many reasons we will discuss later.
Research shows that while gluten may trigger immune responses in non-celiac individuals, it may also be a fructans intolerance as we will discuss later. It may also be a Candida yeast infection.
Look At Your Diet and Lifestyle Before You Quit Gluten
If you’re dealing with chronic Candida overgrowth in the gut, your intestinal lining is likely already compromised. To aid its recovery, it’s first best to eliminate many potential trigger foods from your diet.
Are you tired, carrying too much weight, poor sleep and gut function? Got a job you hate? Consider incorporating lifestyle changes, as well as gut-healing foods and supplements such as probiotics.
May I suggest you look at Food Allergies and Intolerances, and also the Low-Reactive Diet, before you decide to eliminate all gluten from your diet based on somebody’s advice (who likely doesn’t even know your gut). The Low-Reactive Diet is one of the modules in our Ultimate Candida Cleanse Program.
The issue of net carbohydrates is more complex once you look beneath the surface. While pseudograins are gluten-free, like other grains, they still contain significant amounts of net carbs, which might initially seem like a reason to exclude them from a Candida diet. However, these pseudograins offer significant health benefits that help offset their carb content. Additionally, their prebiotic effects that help build a healthy gut microbiome—quite an important factor in the Candida diet.
Ultimately, the health-boosting and prebiotic properties of grains and pseudograins make them a valuable addition to any diet, including the Candida diet, despite their relatively high net carb content. That said, like all foods, they should still be consumed in moderation.
What Are Grains?
Grains are sometimes called cereal grains, they are the small, hard, edible seeds that grow on grass-like plants known as cereals. They come in a wide variety of forms and serve as a primary food source for many cultures worldwide.
Cereal grains are the foundation of global agriculture, providing the majority of the world’s calories. Common staples include rice, wheat, and maize, while grains like rye, oats, barley, and millet are vital in many regions.
Additionally, grains such as amaranth, buckwheat, chia, and quinoa are not true cereals but are used similarly in diets, classified as pseudocereals.
Most cereals are cultivated as annual crops, producing one yield per planting season. Winter varieties are hardy, planted in autumn, and harvested in the spring, while spring varieties are sown and reaped within the same growing season.
The term “cereal” comes from Ceres, the Roman goddess of agriculture and fertility, signifying the historical and cultural importance of grains in human civilisation.
Some of the most widely consumed grains include:
Benefits of Grains
Incorporating grains, particularly whole grains, into your diet offers numerous health advantages. When consumed as part of a balanced diet, low in added sugars, sodium, and unhealthy fats, grains can help reduce the risk of certain diseases. They provide essential nutrients necessary for the body’s overall health and proper functioning.
Whole Grains vs. Refined Grains
Grains fall into two main categories: whole grains and refined grains. Each type has distinct characteristics and impacts on health.
Whole Grains
Whole grains contain the entire grain kernel, which includes three key parts:
Because they retain all parts of the grain, whole grains are rich in fibre, B vitamins, iron, magnesium, and other vital nutrients. Research shows that whole grains can reduce the risk of heart disease, improve digestive health, and help maintain a healthy weight.
Examples of whole grains include:
Refined Grains
On the other hand, refined grains have been milled, a process that removes the bran and germ, leaving only the endosperm. While this process extends the shelf life and improves the texture of grains, it also strips them of many essential nutrients, including fibre, iron, and B vitamins.
Examples of refined grain products include:
Refined grains are often enriched, meaning certain vitamins and minerals are added back in after processing. However, the fibre is not restored, which makes whole grains the healthier choice.
Why Are Grains Essential?
Grains provide a host of essential nutrients and energy, making them an important part of a balanced diet. They are packed with carbohydrates, which are the body’s primary source of fuel, and they offer additional health benefits, including:
Health Benefits of Whole Grains
Whole grains, in particular, have been shown to provide numerous health benefits, including:
Common Foods in the Grains Group
Many everyday foods fall into the grains group. Some examples include:
Many grain-based foods, like chips, pastries, and cookies, are made from refined grains and can be high in sugar and fats. It’s best to opt for whole-grain versions whenever possible.
Choosing the Right Grains
Grains are an essential part of a healthy diet, but not all grains are created equal. Whole grains, which retain the entire grain kernel, are packed with fiber, vitamins, and minerals that support long-term health. In contrast, refined grains have fewer nutrients and should be consumed in moderation.
When incorporating grains into your diet, aim to:
By making informed choices about the types of grains you consume, you can enjoy the numerous health benefits they offer and make grains a valuable part of your diet for years to come.
Grains and Anti-Nutrients: Should You Be Concerned?
Some people worry about anti-nutrients in grains, but it’s essential to understand their context. Anti-nutrients are compounds found in certain plant foods that can interfere with the absorption of nutrients during digestion. Common anti-nutrients include phytic acid and lectins.
Where Are Anti-nutrients Found?
It’s important to note that antinutrients are not exclusive to grains. They are also present in various healthy foods, such as:
Reducing Anti-nutrients in Grains
The good news is that antinutrients can be minimised through common food preparation techniques:
These methods help break down compounds like phytic acid, reducing any potential impact on nutrient absorption.
Are Anti Nutrients Harmful?
Anti-nutrient compounds are seldom consumed in isolation, as they are typically found in foods within their natural, whole form. In plant-based diets, which are rich in these compounds, there are also thousands of other beneficial compounds within the food matrix that can offset any potential negative effects of anti-nutrients.
Therefore, it’s questionable whether these compounds are truly as “harmful” as they appear when studied in isolation, since they may behave differently when ingested as part of a well-prepared, whole food. Furthermore, soaking, cooking, fermenting, and applying heat are often crucial processes for activating or neutralising some of these compounds.
For most people, anti-nutrients in grains don’t pose significant health risks when grains are consumed as part of a balanced diet. Cooking grains, as we generally do, further diminishes the effects of antinutrients. Additionally, eating grains in moderation and within a varied diet ensures that their benefits far outweigh any potential downsides.
Key Takeaways:
In summary, while gluten may cause issues for those sensitive to it, concerns over anti-nutrients in grains are largely overstated for the average person
Should You Go Gluten Free for Health Reasons?
Gluten is a protein found in grains like wheat, barley, and rye. It’s essential for people with certain medical conditions like celiac disease to avoid it, but for the majority of people, gluten isn’t inherently harmful. Although gluten-free habits have gained adherence in recent years, often conditioned by some misconceptions associated with gluten, it should be noted that after 10,000 years, wheat is still one of the most representative foods in the human diet (Sousa et al., 2021).
According to Harvard Health, there is no compelling evidence that a gluten-free diet will improve health or prevent disease if you don’t have celiac disease and can eat gluten without trouble. In my clinical experience – most people can tolerate gluten, providing they consume it in sensible amounts – and have discontinued alcohol, refined foods, soda drinks, sugar-containing foods, and other junk before they’ve decided to go gluten-free.
Gluten-free diets are everywhere, and it seems like everyone is jumping on the bandwagon, even if they don’t have a clear medical reason to avoid gluten. While some famous influencers swear by going gluten-free, the reality is different for most people. The rise in gluten-free food sales (up to $15.5 billion in 2016) reflects more of a trend than a medical necessity for most people (Hellman 2020)
Unless you have a specific condition like celiac disease, gluten sensitivity, or a wheat allergy, there’s little evidence that avoiding gluten will benefit your health. In fact, cutting out gluten-containing grains can lead to nutrient deficiencies, and I don’t recommend it.
Who Should Avoid Gluten?
Despite the gluten-free trend, avoiding gluten isn’t necessary for the general population. In fact, whole grains that contain gluten, like unrefined wheat, are packed with fibre, vitamins, and minerals that support a healthy diet.
Before making any drastic dietary changes, consult your health-care professional. They can help determine if gluten is an issue for you and guide you toward a balanced diet. Self-diagnosing and eliminating entire food groups without expert advice can certainly do more harm than good.
There are specific conditions where gluten avoidance is necessary:
Pseudograins
The term “pseudocereals” is a non-botanical classification that encompasses dicotyledonous plants, in contrast to cereals, which belong to the gramineae family. Pseudocereals are not only gluten-free but are also packed with various essential nutrients that promote health and prevent disease.
Below, we summarise some of the key nutritional components of pseudocereals:
High In Protein
Pseudocereals like quinoa, amaranth, and buckwheat stand out as excellent sources of high-quality proteins. Despite their long history of cultivation, they remain under utilised due to higher costs.
Both quinoa and buckwheat contain all essential amino acids, making them complete protein sources. Notably, they are rich in lysine and sulfur-containing amino acids, nutrients that are typically lacking in conventional cereals.
Carbohydrates and Dietary Fiber
All pseudocereals are known for their high dietary fiber content, which aids in digestion and enhances the absorption of other nutrients in the large intestine. Moreover, dietary fiber is associated with increased post-meal satiety, reducing hunger and aiding in weight management.
Antioxidants
Pseudocereals are a rich source of antioxidants, particularly phenolic compounds such as flavonoids and phenolic acids, as well as carotenoids and several other important nutrients.
These antioxidants play a crucial role in preventing oxidative damage by neutralising free radicals, which are by-products of cellular redox processes. While low levels of reactive oxygen species (ROS) can support immune function and cellular responses, excessive ROS can lead to oxidative stress.
This stress, in turn, is a major contributor to chronic and degenerative diseases, including cardiovascular issues and neurodegenerative disorders.
Quinoa, various millets, and amaranth have been found to contain prebiotics that support the growth of beneficial gut bacteria. This is particularly valuable for those looking to restore gut health while managing Candida overgrowth.
Furthermore, pseudograins are naturally gluten-free, making them an excellent choice for those looking to enhance the nutritional quality of gluten-free foods (GFF). They are particularly noted for their:
Among the most notable pseudograins are:
Key Food Pages
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Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.
