The Great Grain Debate, part 2
The Great Grain Debate, part 2
by Tona Wilson
Last month we learned about whole grains, refined grains, and how the refinement process can both strip and enhance nutritional content. This month, we’ll learn about the benefits and limitations of different grains in our diets.
Carbs are not the Enemy
More people are trying to avoid grains and grain-based products because of the new “keto craze” for fat loss. Years of peer-reviewed research has demonstrated that eliminating any food category from our diets is more detrimental than it is helpful, unless it is required for a specific allergy. The body depends on carbohydrates for immediate energy (circulating blood glucose) and for long-term energy (stored glycogen in the muscles and liver). In nutritional science, we say, “fat burns in the fire of carbohydrates.” We can’t start the fire if we don’t have the initial fuel.
Interestingly, keto does have benefits for specific issues in children’s brain health, especially in epilepsy, attention-deficit and hyperactivity disorders. This type of diet in children must be carefully monitored by both a registered dietician and a pediatrician and possibly even an allergist. It is NOT something you should “try out” because you saw it on social media.
Other people avoid grains and grain products to manage diabetes or pre-diabetes. Rather than remove these products from the diet completely, shift away from processed towards whole grains. Instead of making “half your grains whole,” focus on most, if not all, of your grains being whole. Whole grains still contain insoluble fiber, iron, vitamin C, thiamine, folate, niacin, and B-vitamins. The insoluble fiber and bran lower the glycemic index of the grain which decreases the insulin response in the body. Refined grains have lost these nutrients and the insoluble fiber, thus causing blood sugar to spike. Chronic blood sugar spikes like this can cause insulin insensitivity, prediabetes, and eventually, diabetes. A meta-analysis of over 35 peer-reviewed studies between 1950 and 2021 showed a significant decrease in fasting glucose and HbA1C in subjects who consumed more whole grains than in subjects who consumed mixed (whole and processed) or mostly processed grains.
Ancient Origins
Ancient grains are the most nutrient-dense foods in the modern world because over their thousands of years of existence there have been no genetic modifications or hybridizations. The nutrient bioavailability is far superior to many of the grains we see on the average restaurant menu. Soaking, sprouting, or boiling ancient grains prior to use helps to decrease the phytate content and increase nutrient bioavailability. Phytates can interfere with the absorption of some of the vitamins, but they also have highly active antioxidants that fight cancers, protect against cell damage, and combat chronic disease.
Have you tried some of these ancient grains? Amaranth, barley, buckwheat, farro (my favorite), kamut, teff, quinoa, millet, and spelt are the most common ancient grains we can find in our neighborhood grocery store. The glycemic index of these grains range between 25 and 55, which is optimal for anyone monitoring blood glucose and insulin dosing. Refined grains, on the other hand, can range between 66 (brown rice) and 85 (white flour).
Make them Mouth-Watering
If you’ve tried some of these ancient grains and been underwhelmed by the taste, there are myriad ways to bring up the flavor. For example, to make quinoa, it is a 1:2 quinoa to water ratio. For the water portion, one of my secret recipes is part unsalted broth (most of the liquid) and part red or white wine. Teff is a tiny little grain about the size of a grain of sand. This one requires a 1:3 ratio. I boil it like oatmeal and substitute some of the water with low-fat milk or coconut milk. Then I cut the finished product into little quarter cup cubes and put them into my overnight oats. You can find pages and pages of mouth-watering recipes for any of these ancient grains while adding your own touch to the ingredients.
Have you ever had sprouted grain bread? A little bit different of a texture than a whole wheat bread and very different from the white “Wonder Bread.” Sprouted grain bread dates back to the days of Ezekiel in the Bible. If you make bread yourself, take any of these grains and soak them prior to use to get them to sprout (2 days, sometimes less). Then grind the soaked and sprouted grain before adding it into the dough before its first rise. So delicious!
Gluten-Free Grains
Gluten sensitivities or allergies are the main reasons people eliminate grains from their diets. Some grains are gluten-free. Amaranth, buckwheat, corn, rolled oats (look to make sure it says “gluten-free”), quinoa, rice, sorghum, teff, tapioca, and flaxseed are all excellent options for substitution. The most difficult part of gluten-free cooking is baking. Breads require the gluten to create a risen product, so getting gluten-free flours to rise requires some chemistry and creativity. After years of trial and error, many bakers have perfected this technique and sometimes it’s impossible to tell the difference.
So, before you shy away from these great grains, realize that there are many more benefits to consuming them than there are detriments. Even with gluten sensitivities, allergies, or otherwise, there are many great grains for you. Whole grains have been proven to aid in gut health, moderate blood sugar, decrease symptoms of depression and anxiety, and support weight loss efforts. Look up some recipes that sound interesting and add your own flair. The old days of dry and tasteless healthy grains are gone. The taste is only limited by your own creativity and willingness to give them a try. Your whole body will thank you, and you’re worth your effort.
Tona DeAúne Wilson, MA Ed, PhD Health Psychologist, Nutrition and Health Coach
www.coachdoctorfitness.com, coachdoctorfitness@gmail.com