What’s the deal with grains?

Are they bad for our health? Good? Or somewhere in between?

There is a lot of debate around whether grains are problematic for health or not. Here is an overview of some of the key considerations:

Potential concerns with grains:

- Gluten - Grains like wheat, barley and rye contain gluten, which can trigger inflammation or autoimmune issues like celiac disease in sensitive individuals. Going gluten-free may benefit these people.

- Antinutrients - Grains contain antinutrients like phytic acid that can reduce absorption of minerals like iron, zinc and magnesium. However, cooking and fermenting can reduce these.

- Blood sugar - Refined grains spike blood sugar rapidly, while whole grains are slower to digest. This may relate to rising diabetes prevalence.

- Inflammation - Some associate grains with inflammation, gut irritation and leaky gut, especially in those with sensitivities.

Benefits of grains:

- Fiber - Whole grains provide important fiber for digestive and heart health. The bran and germ provide more fiber than refined grains.

- Nutrients - Grains can provide B vitamins like thiamine, niacin, folate, and minerals like iron, magnesium and selenium. Enriched refined grains are fortified with these.

- Satiety - The fiber and complex carbs in whole grains promotes satiety and stable energy levels after meals.

Overall, grains can be part of a balanced diet, but moderation and sticking to whole grains over refined provides more benefits. This also greatly depends on ones own individual physiology. How your body reacts can be a result of many contributing factors. I would recommend paying attention to how you feel after eating. Are you lethargic? Tired or suffering from brain fog? This could be signs that your body rejects the grain, or that you had a spike in sugar or an inflammatory response. Those with autoimmune conditions or sensitivities may want to remove grains for a period to see if it provides relief. As with any food group, individual responses will vary. Plan accordingly. Hope this helps a bit.

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