Grains and Gluten

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Grains, technically, are seeds, and specifically the seeds of grasses. They have become a more prominent part of our diet since agriculture started around 10,000 years ago with some saying they are responsible for the proliferation of the human species and others that we actually got shorter and started to get sicker as a result of them. Grains are full of carbohydrates in the form of starches. In their whole form their glycaemic load remains relatively low, but as soon as you start breaking the grain down and processing it, they become more and more like powdered sugar. A typical loaf of bread actually has a higher glycaemic load than table sugar. Grains and cereals are unfortunately not the breakfast of champions either. A study on children which compared eating steel cut oats for breakfast vs an omelette found that those who had oats ate significantly more in the afternoon and had higher levels of insulin, sugar, adrenaline, and cortisol in their blood.

Whole grain consists of the:

  • Bran -mostly fibre

  • Germ -most nutrient dense part with vitamin B, vitamin E, tocopherols, magnesium, potassium, protein, and fat

  • Endosperm -the storage part where all the starch is


When grains are refined the bran and germ is removed to improve shelf-life and for milling into flour. This removes the nutritious and fibrous parts, and leaves lots of starch.

Grains contain lectins, as do many other foods from nature, but they are relatively high in grains. In rats, lectins have been shown to damage the intestine, with one of the potentially most damaging being wheat germ agglutinin which may also mimic insulin in the blood. Lectins can damage the gut lining and increase the cell turnover contributing to leaky gut. Lectins have even been shown to adhere to red blood cells promoting blood clots and inflammation. Grains and other seeds also contain Phytic Acid which impairs the absorption of minerals like zinc, iron and calcium. You can help to remove Lectins and Phytic Acid from grains, nuts, seeds, and legumes by soaking and improve the nutritional content by sprouting. People with Type-O blood groups seem to be most affected by wheat and gluten, and coming off wheat and legumes often assists them with weight loss. Grains are fed to livestock to fatten them up, and for many humans they have the same effect. If you are someone who struggles with being overweight, grains are probably something you want to be cutting down or out.


GLUTEN

Many grains (including wheat, rye, spelt, and barley) contain gluten which is a protein that everyone knows about these days. There are two components to gluten, Gliadin and Glutenin. Gliadin resembles some human proteins which may be a reason why it triggers an immune response in the body and is implicated in so many auto-immune conditions.

Gluten is linked to:

  • Coeliac Disease

  • Digestive disruption and pain

  • Depression (further triggers it)

  • Psychotic episodes

  • Hashimoto's Thyroiditis (symptoms include brain fog, fatigue, irritability, anxiety attacks, and depression)

  • Leaky gut (gluten triggers production of the protein Zonulin which opens the tight junctions in the intestinal lining)

  • Gluten antibodies attaching to brain sites

  • Schizophrenia (controlled ward studies where patients improved by removing gluten)

  • Attention Deficit Hyperactivity Disorder

  • Recurrent miscarriages

  • Fatigue

  • Brain fog

  • Peripheral neuropathies

  • Hormonal imbalances

  • Wheat consumption is linked to over 50 auto-immune diseases


Gluten Free Grains

There are some grains which are gluten free. Oats are technically gluten free -although they are frequently cross-contaminated with gluten so you need to seek out certified gluten free oats. Oats are also incredibly high in glyphosate when grown conventionally so only ever have organically grown oats. Oats are not good for those with yeast infections, but may help those who are generally cold. Rice is another gluten free grain. Going for colour when it comes to rice is a good idea with the red, purple and black varieties containing anthocyanins antioxidants. Brown rice is a more intact version of rice, however, eating large amounts of it frequently can actually lead to zinc deficiency. Quinoa and Amaranth are great options -they are “complete proteins” meaning they contain all of the essential amino acids. Buckwheat, not technically a grain but often treated as one, is another good gluten free alternative -try toasting it before boiling it. Millet is another good alternative and relatively high in protein. Beware of gluten free packaged products though! While they may be gluten free, they are often full of sugar and harmful additives to make them behave like gluten containing products. The much better option is to eat naturally gluten free foods if you are affected by gluten and when you are choosing grains to eat good options are quinoa, millet, teff, and amaranth as they all have relatively high levels of nutrients and protein in them for grain-like products.

The increased incidence of Coeliac Disease (an Auto-Immune Disease where the body attacks its own intestinal wall in the presence of gluten) is very tightly correlated with the commencement of heavy use of glyphosate in agriculture. Glyphosate is sprayed heavily on wheat right before harvest to dry it out (desiccate) and make it easier to harvest. Interestingly one survey showed that those coming off GMOs and Herbicides such as Round-up had their gluten sensitivity improve. With around 30% of the population carrying the genes for Coeliac Disease and only 1% of the population having it, clearly these genes need to be activated somehow. It may actually be the case that those who are particularly sensitive to glyphosate may actually have had their Coeliac Genes activated by the presence of glyphosate.


WHOLEGRAIN COOKING RECOMMENDATIONS

  • Check for bugs and other contaminants

  • Rinse in cold water

  • Can soak grains for 1-9 hours to help remove phytic acid and improve digestibility. Discard water and rinse again after soaking

  • Add grains to water and bring to boil

  • Can add a bit of salt while cooking to aid cooking (will interfere with length of cooking for kamut, amaranth and spelt)

  • Reduce heat, cover and simmer for suggested cooking time, check whilst cooking as time required can vary

 

 How do you feel after eating gluten containing grains?

How do you feel after eating gluten free grains?

Have you noticed any difference in how you feel after eating wholegrains vs grain that have been processed and turned into grain containing products like breads?

Which grains do you particularly enjoy eating and feel good after eating?

Which grains, and grain-containing products, if any, do you think you should be removing from your diet?


Related Articles:

Carbohydrates
Digestion
Herbicides and Pesticides
Genetically Modified Organisms (GMOs)
Microbiome
Leaky Gut
Gut Healing


Much Love,

Sophia Englezos