Grains & Health
Barley, Oats, Wheat and Rye.
Four field fruits I hold very high.
Wheat for our bread and cakes,
and all of the delicacies that the Baker makes.
Barley is used for making Whisky,
Oats fed to a horse keep him frisky.
Then of course there is the Rye,
A useful poetic word that rhymes with eye,
Or sigh, or nigh, or by, not forgetting sky.
Oats of course for Porridge, salty and hot,
Without it the Scots would be in a spot.
Barley for the making of soups,
Nice and thick ladled with scoops.
Four Field Fruits I hold very high,
Barley Oats, Wheat and Rye.
Grains: without them civilization as we know it may have never fully developed. The story of human history is tightly entwined with that of grains. From the gathering, processing, and storing of small grass seeds to the plump, full cereals of today, we and grains have grown and evolved together.
Like beans, who we looked at last week, grains provide ample carbohydrates, protein, fiber, vitamins and minerals, and some fat. They can also be easily dried and stored, allowing greater populations to live in one area and survive the Winter.
Even more than beans, grains have been turned into a scapegoat for many of the chronic illnesses that plague our modern Western societies. Obesity, autoimmune disease, digestive disorders, mental health problems, diabetes, heart disease; the list of harms supposedly done by grains goes on and on. Paleo, Keto, and Low Carbohydrate diets focus on the elimination of grains from our diet as one of the best ways to increase our individual health.
Unfortunately, it’s becoming increasingly clear that in addition to the imbalance in health caused by cutting food groups out of our diet, our planet Earth simply cannot provide the ingredients of a paleo or ketogenic diet for us all. Shunning whole foods like grains creates humanitarian and societal crises while allowing a few “health gurus” fame and fortune. We must look beyond these selfish inclinations inherent in our human natures and do better.
Let’s take a deeper look at grains and what they have to offer, address a few of the arguments against eating grains, and think about how we can incorporate grains into our diets in a healthy manner that respects ourselves, our cultures, our society, and our planet.
Image of cut wheat still on the shaft.
The Nutritional Makeup of Grains
Let’s take a look at the elephant in the room first; when I speak of grains, I’m referring to them in their whole form rather than refined grains. First, I’ll explain the difference between whole grains, whole grain flours, and refined flours. Then, I’ll compare the nutritional content of a cup of whole cracked wheat, a cup of all-purpose refined white flour, and a cup of enriched white flour.
Again, I am using my free cronometer account to access the NCCFND database for all of the nutritional information below. You can easily access this information to check my data and look into any other foods you are interested in learning more about. In other words, you don’t have to take my word for it.
Image of multi-color quinoa grains
Whole Grains, Whole Grain Flours, and Refined Flours - Oh My!
A whole grain is an intact seed taken straight off the plant. It may be dried to allow for easier storage just like any other seed. If it has been grown organically and has not been irradiated, there is a good chance it will sprout and grow given the right conditions. One might even say that it is still alive. All true grains are members of the grass family of plants.
If you look at a whole grain kernel, you can see three distinct parts to its structure. (1) The outermost hard and water-resistant portion is called the bran. Just under the pericarp, we see the endosperm which makes up most of the kernel. Deeper still, we find the germ. Each layer contains different nutrients. A whole grain or whole grain flour will contain all of the nutrients, whereas a refined grain will lose some in its processing.
To make a white flour light and fluffy, the process of refining removes the bran and the germ leaving only the endocarp. (2) This removes the vast majority of healthy fats, fiber, vitamins and minerals and leaves behind mostly carbohydrate. To make up for what’s lost, often refined grains are then fortified by mixing in synthetic vitamins to replace SOME of what was lost during the process.
While whole grains and whole grain flours contain the same nutrients, they aren’t actually the same in the end. First, when vitamins and fatty acids are exposed to oxygen, light, and heat they are changed, making them less active. Also, grinding grain takes away the work of our digestive system, allowing the nutrients to be absorbed much quicker and resulting in us eating and absorbing more calories than we would have if we were grinding those grains with our teeth instead. This isn’t always a bad thing and can be used to our advantage during times of food scarcity, but when we have greater access to food, it can result in us eating more calories than we need.
Image of refined flour.
Comparing Grains:
The percentages below are for a 40 year old woman.
Cracked Whole Wheat Berries: 1 cup = 441 Calories
Carbs: 96g
Fiber: 16.5g (66%)
Fat: 2.08g
Protein: 17g
Thiamine B1: 0.52mg (34.5%)
Niacin B3: 7.38mg (37%)
Pyridoxine B6: 0.41mg (20%)
Iron: 4.31mg (24%)
Magnesium: 170.11 (42.5%)
Potassium: 490mg (14%)
Selenium: 95.45mg (136.4%)
Zinc: 3.58 (24%)
Unfortified White Flour: 1 cup = 455 Calories
Carbs: 96g
Fiber: 3.8 (15.2%)
Fat: 1.22g
Protein: 13g
Thiamine B1: 0.15mg (10%)
Niacin B3: 1.56mg (8%)
Pyridoxine B6: 0.06mg (3%)
Iron: 1.46mg (8%)
Magnesium: 27.5mg (7%)
Potassium: 133.75mg (4%)
Selenium: 42.37mg (60.5%)
Zinc: 0.88 (6%)
Enriched White Flour: 1 cup = 455 Calories
Carbs: 96g
Fiber: 3.8 (15.2%)
Fat: 1.22g
Protein: 13g
Thiamine B1: 0.98mg (65%)
Niacin B3: 7.38mg (37%)
Pyridoxine B6: 0.06mg (3%)
Iron: 5.8mg (32%)
Magnesium: 27.5mg (7%)
Potassium: 133.75mg (4%)
Selenium: 42.37mg (60.5%)
Zinc: 0.88 (6%)
As you can see, there is a significant decrease in all nutrients with the exception of carbohydrates when wheat is refined. Additionally, we see that not all nutrients are added back during the process of enrichment. The same is true for all grains. If the difference in final calorie count is confusing, remember that the whole wheat contains more fiber which cannot be turned into energy and is thus subtracted from the total carbohydrate calorie count. So, even with more fat and protein, the whole grain ends up contributing slightly fewer calories in the end.
Image of barley before harvest.
Applications
One can look at the information above and come to the conclusion that eating more whole grains than refined grains simply makes more sense. Refined grains in and of themselves aren’t necessarily a bad thing to indulge in occasionally. However, when we make them a significant portion of our regular diet, we run into problems of nutrient deficiency. Relying on refined grains over whole grains also results in an increased calorie intake and blood sugar dysregulation. Over the long-run, this can result in chronic illnesses such as metabolic disease with increased blood sugar, increased cholesterol levels, and hypertension.
Common Arguments Against Grains:
Gluten!
For some, especially those with Celiac disease, gluten does need to be avoided as their bodies cannot process gluten, creating an immune reaction that causes damage throughout their bodies.
Other people have distinct inflammatory symptoms when eating gluten and have a non-celiac gluten hypersensitivity. It is in their best interest for their physical health to avoid gluten too.
Still others have issues with inflammation in their digestive system leading to increased intestinal permeability (also called leaky gut syndrome) that can allow partially digested proteins to enter the bloodstream, creating an inflammatory reaction. There is also some evidence that some of these partially digested proteins can resemble opiate molecules and bind to the same receptors in our brain and bodies, causing issues.
This argument can be addressed by eating gluten-free grains such as certified gluten-free oats, rice, teff, amaranth, sorghum, wild rice, and grain-like seeds such as buckwheat and quinoa.
Pesticides!
Commercially grown and processed grains are quite heavily sprayed with pesticides. The solution here is to purchase certified organic grains.
Lectins!
As we discussed last week, lectins can be deactivated by soaking and cooking whole grains and legumes. We need not fear them.
They Aren’t Complete Proteins!
Pair them with legumes to create a meal that is a complete protein!
Carbs Lead to Metabolic Syndrome and Diabetes!
Not when they are eaten as part of a balanced diet. Carbohydrates are our main energy source and necessary to fuel our brains. If you want to have energy and think clearly, you need carbohydrates in your diet.
GMOs and “Frankenwheat”
Stick with organic and look to ancestral grains such as kamut, farro, spelt, and einkorn if you are worried about selective breeding practices producing grains that contain too much starch.
FODMAPS and Irritable Bowel Syndrome:
Lowering FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) can be a helpful treatment for IBS. The solution with grains is to eat whole grains and stick to varieties that are low in these specific carbohydrates such as oats, rice, quinoa, buckwheat, and millet.
The takeaway here is to adjust the grains you are eating to your specific needs and to diversify the different grains you are eating if you can. Purchasing different grains in the bulk section of your grocery store can be a great way to try some new ones. If you have access to the internet but live in a food desert, whole grains are a shelf stable-staple that can easily be shipped to you. Additionally, if you have trouble regularly accessing fresh produce, including more whole grains and beans into your diet can help you fill in nutritional gaps.
Image of rice before harvest.
Cooking Whole Grains:
Similar to cooking beans, I recommend soaking whole grains in water overnight before cooking them. Not only does this deactivate their lectins, it also makes them easier to cook quickly and with less energy. Some grains are easy to eat without cooking after they have been soaked. Still others can be sprouted and eaten on their own, sprinkled into other dishes, or ground for bread or porridge.
In our home, we focus on gluten-free grains as I abstain from gluten for health reasons. Oat groats are a reliable and delicious breakfast food that we eat regularly as a hearty oatmeal. We soak them overnight and then toss them into our instant pot at a ratio of 1 part groats to 3 parts water. After soaking, they easily cook in the same amount of time it takes to make rice, instead of the hour and a half they would take otherwise.
Another favorite is mixing cooked quinoa with freshly chopped herbs to make a tasty tabouli salad. Rolled oats can be combined with nuts, seeds, dried fruit, honey, and a bit of fat and baked to make a tasty granola. Rice goes with just about any dish. Also, I regularly bake bread for my husband with an easy, no-knead recipe I’ll share here:
No-Knead Farm Bread
Ingredients:
3 cups whole wheat flour
¼ tsp bread yeast
1.5 tsp salt
1.5 cups water
Directions:
Mix all ingredients well - use your hands if needed
Cover bowl with a kitchen towel and let sit for 12-24 hours to create a mild sourdough flavor.
Turn dough out onto a lightly floured surface and spread out.
Fold dough in thirds and then in half to create a rounded mass with the seam on the bottom.
Let this sit covered for 1-2 hours.
Meanwhile, place a dutch oven with a lid in your oven and preheat to 500 degrees (yes that hot! I use a cast iron dutch oven)
Bake covered for 30 minutes.
Turn your dutch oven over and let that crusty delicious loaf of bread cool on your counter before digging in.
Image of crusty whole-wheat breads.
What are your favorite whole grain recipes?
I hope that over the past couple of weeks, you have developed a greater understanding of and appreciation for beans and whole grains, as these are healthy staple foods for most of the world. The more we eat them, the less strain we put on animal-based food sources, which are more costly for our wallets and the environment. I’m by no means on a mission to create an army of self-righteous vegans, and I honor and respect omnivorous diets; however, in order for us to pass on a livable planet to our children and future generations, we do need to reconsider some of our choices, including what we put onto our tables.
It would help if we could remember that we each are the ancestors of the future and act accordingly.
Image of hazelnuts.
Next Week:
Next week we will explore the nutrition found in nuts and seeds another powerhouse of healthy fats and protein along with vitamins, minerals, and fiber!
To our health - ALL of our health!