Why Grains Are Really A Bane To A Healthy Existence

Why Grains are really a BANE To a Healthy Existence White Rice Grains (rice, wheat, corn, oats) are popularized as the 'staff of life', part of the foundation of a balanced diet. The USDA MyPlate guidelines recommend between 3 and 8 ounces of grains per day, depending on age and sex. An ounce of grains is equivalent to about one slice of bread. In particular, whole grains are seen as an essential part of a balanced diet due to their (relatively high) nutrient content when compared to refined grains. But there's another side to grains thats not frequently acknowledged. WHY GRAINS (ARENT SO) HEALTHY 2 Grains are full of Grains are high in calories, low in nutrients Wheat has GLUTEN antinutrients Grains are primarily carbohydrate sugars. They carry limited nutrients and a high calorie to nuritent ratio. Grains cause insulin levels to spike quickly and lead to hunger in a short period of Grains contain antinutrients such as phytates and lectins, which interfere with mineral and nutrient absoprtion. Humans are not adapted to grain consumption and cannot properly digest grain nutients effectively. Wheat contains gluten, a protein which causes many people to have an autoimmune response where the immune system attacks the gut lining. This response, known as Celiac Disease, is prevalent in about 1% of the US population and is believed up to a third are gluten-sensitive. time. The Holes in the Whole Grain Story Nutrient Density of Whole Grains compared to Whole Foods Just like refined grains, whole grains contain antinutrients such as phytates and lectins that interfere with nutrient absorption. They contain more total nutrients than refined grains, but there is debate as to how well they can be absorbed. At the end of the day, whole grains generally carry the same glycemic hit as refined grains, leaving you hungry sooner than if one ate healthier meats, fruits and vegetables. Any nutrients or fiber yOu can get from whole grains you can get from fruits and vegetables in greater abundance. Based on summed micronutrient density Vegetables 81 Sea Food 65 Lean Meats 50 Fruits 48 Whole Grains 44 Why eat more fruits and vegetables? Just one in ten adolescents (9.5 percent) and one in seven adults (14 percent) get the recommended 5 servings of fruits and vegetables per day. ADOLESCENTS ADULTS Adopting a Lifestyle of limited Crains Adopting a lifestyle of limited grains by substituting with fruits, vegetables (and healthy proteins) can lead to a host of benefits: Better energy regulation • Lower calories More essential nutrients Aids in maintaining weight And many people may experience these added benefits: Weight loss Reduction in symptoms associated with celiac disease/gluten sensitivty Sources USA Myplate (2013). How many grain foods are needed daily? Washington, DC: US Department of Agriculture. Retreived from http://www.choosemyplate.gov/foodgroups/grains-amount.html# Cordain, L., et al. (2005). Origins and evolution of the Western diet: health implications for the 21 st century. American Society for Clinical Nutrition, 81 (2), 341-354 Centers for Disease Control and Prevention. (2009). State indicator report on fruits and vegetables, 2009. Atlanta, GA: Author. Retrieved from http://www.cdc.gov/nutrition/downloads/StatelndicatorReport2009.pdf Fasano, A. et al. (2003). Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Archives of Internal Medicine, 163(3), 286-92. Fine, K. (2003). Early diagnosis of gluten sensitivity: Before the villi are gone. Retrieved from https://www.enterolab.com/StaticPages/EarlyDiagnosis.aspx Recommended Reading Sisson, M. (2012). The Primal Blueprint. Malibu, CA: Primal Nutrition Inc. Cordain, L. (2002). The Paleo Diet. Hoboken, NJ: John Wiley & Sons, Inc. Wolf, R. (2010). The Paleo Solution: The Original Human Diet. Las Vegas, NV: Victory Belt Publishing. Authored and Designed by Soren Messner-Zidell of SJORN CREATIVE ©2013. Licensed under Creative Commons. Please feel free to share or reproduce, but not adapt or use for commercial purposes without Author's consent.