DR. WALKER

Nothing Wholesome About “Whole Grains”

What are whole grains?

Whole grains are the seeds of grasses that contain the endosperm, germ, and bran that is grown for food consumption. Whole grains include food like quinoa, brown rice, barley, whole wheat, etc., and they are considered disastrous for your gut microbiome, partly due to their high lectin content. Additionally, whole grains contain different compounds like gluten and phytates which is associated with various degrees of inflammation in the body and may negatively alter the absorption and biodistribution rate of nutrients and other supplements. (Kummer, 2019).

What is the problem with whole grains?

The first thing to note is that grains are a byproduct of modern agriculture and are significantly high in carbohydrates. Whole grains contain compounds likely to cause chronic inflammation such as gluten and wheat germ agglutinin (WGA). WGA is found in wheat, rye, barley, and rice and it can cause considerable damage to gut cells that instigates inflammatory reactions in the intestines, termed ‘leaky gut syndrome’. The WGA's can also gain access to the bloodstream and proceed to cause autoimmune reactions and increase the risk of heart disease and stroke (Pruimboom, 2013). One more issue with whole grains is the presence of harmful food-borne contaminants such as mycotoxins and toxic metals (Nugent, 2018).

What are refined grains?

Refined grain is a term used to describe grain that has been “milled”, which is a process of removing germ and bran from the grain. The purpose of putting grains through this process is to allow for longer food shelf life and a finer texture. The problem however is that refined grains may trigger blood sugar spikes resulting in increased hunger which can result subsequently in overeating. Overeating and chronic spikes in blood sugars are associated with adverse health outcomes including increased risk for cardiovascular disease, obesity, mood disorders, and diabetes.

What are lectins?

Lectins are part of the plant’s natural defense mechanism that allows it to protect itself from predators including humans. It does so by making us sick or resisting digestion. They are able to bind to sugars in carbohydrates and reduce our body’s ability to absorb nutrients. It is important to know however that it’s profoundly difficult to completely remove lectin from the diet. There are some grains however that you should consider completely removing from your diet as they are among the worst foods you could consume as they are among the most disasterous among the lectin containing products; wheat and barley. When consumed in large amounts these are considered extremely harmful to the body, may disrupt the gut microbiome, and are known sources of inflammation. (Vojdani, 2015). These are important to remember as inflammation is a known association of almost every known disease entity in modern times.

Self-Care Tips:

The discussion about lectins is perhaps most important for people with chronic medical conditions (diabetes, high blood pressure, etc) or those suffering from autoimmune disorders. For those individuals reducing overall lectin burden will likely improve your body debility to manage these disorders. Lastly, increasing foods like broccoli, garlic, spinach, and oregano will help to reduce overall inflammation and support your body’s immune functionalities.

References:

Kummer, M. (2019, July). TOP 10 REASONS WHY GRAINS MAKE YOU SICK. Retrieved from Michael Kummer:
Nugent, F. T. (2018). Contaminants in Grain—A Major Risk for Whole Grain Safety? Nutrients, 213.
Pruimboom, K. d. (2013). The dietary intake of wheat and other cereal grains and their role in inflammation. Nutrients, 771-787.
ojdani, A. (2015). Lectins, Agglutinins, and Their Roles in Autoimmune Reactivities. Alternative Therapies, 42.