Know Your Grains: The Type and Source of Grains Matters
Grains, specifically whole grains, have been part of a healthy human diet for tens of thousands of years, but the grains today are not what they used to be. Today’s grains are different than they were many years ago, even a few decades ago. The way we grow them, process them, and eat them has changed, influencing their effects on our bodies and the way our bodies process them. In the U.S., grains are different than those in other countries, especially wheat. Wheat berries are what many of today’s grain-based products start out as, and from there, these grains are often drained of their nutrients as they’re ground into white flour and heavily processed. A high intake of refined grains has been linked to several health problems, including obesity and inflammation.
Before jumping in, what exactly is a grain?
Grains are the hard, edible seeds of grass-like plants; the most common consumed worldwide being wheat, corn, oats, and rice. These foods are primary sources of nutrition and energy for many. Before any processing takes place, grains in their whole form include 3 parts:
image from precisionnutrition.com
The bran – this is the hard outer layer (shell) that contains fiber, minerals, and antioxidants
The endosperm – the middle layer of the grain that is mostly carbohydrates
The germ – the inner layer containing many vitamins, minerals, protein, and plant compounds
Whole grains are great sources of B-vitamins, manganese, selenium, phosphorus, magnesium, fiber, iron, and they also contain lignans (phytochemicals), antioxidants, polyphenols, sterols, and stanols.
When grains go through processing, they become refined, stripping the whole grain of the bran and germ layers, and leaving the highly starchy endosperm intact. This process removes those important and beneficial nutrients but keeps the carbohydrate/starch. Since the whole grains are stripped of most of their nutrients, many manufactures end up enriching the processed grains with synthetic forms of nutrients like folic acid, iron, and B-vitamins wo that they can add back in some of the lost nutrients.
What benefits do whole grains have vs. refined grains?
Since refined, processed grains lose most of their nutrients, they also end up losing many benefits as well. Some benefits of whole grains in general include:
A lower risk of diabetes (specifically type 2)
Lower risk of heart disease
Lower risk of high blood pressure
Lower risk of stroke
A reduced risk of obesity
Healthier digestion
Reduced chronic inflammation and lower risk of chronic disease
The wheat berry itself has many benefits:
Promotes regularity due to the high fiber content
A single ¼ cup serving can provide up to 24% of the fiber needed for the entire day
The fiber may help protect against intestinal ulcers
The fiber can also aid in the treatment o Crohn’s disease and improve IBS symptoms
Fiber moves slowly through the gastrointestinal tract undigested, adding bulk to the stool to help things move along
Supports heart health thanks to the high fiber content again
The fiber can lower cholesterol levels and prevent the buildup of fat in the arteries, maximizes blood flow, and keeps the heart in shape
Helps regulate blood sugar
The fiber content of wheat berries helps slow down the absorption of sugar in the bloodstream
Blood sugar extremes can lead to insulin resistance, foggy brain, irritability, fatigue, inflammation, and more
May aid in weight loss
Wheat berries are a nutrient-dense food – containing a lot of important nutrients while providing a lower amount of calories
Wheat berries are high in protein and fiber
Fiber can help promote satiety and reduce appetite and food intake
Protein can decrease levels of ghrelin, the hormone responsible for stimulating hunger
Can help strengthen bones
Manganese plays a central role in maintaining the health of your bones
Alongside calcium, phosphorus, and vitamin D
It is involved in bone mineralization and in the formation of bone cartilage and collagen
1 serving of wheat berry can supply 97% of the recommended daily value for manganese
May help prevent anemia
Wheat berries are a great source of iron
Providing 10% of the daily recommended value in each ¼-cup serving
Pair it with other source of iron like grass-fed beef, lentils, and spinach, as well as vitamin C foods to help boost iron absorption
Anemia is a condition characterized by a lack of healthy red blood cells in the body, and often caused by nutritional deficiencies like a lack of iron, folate, or vitamin B12
Symptoms range from weakness to pale skin, chest pain, pale tongue, pale nailbeds, and more
Uses for wheat berries:
Can be cooked and added to many dishes
Use as a substitute for other grains
Farro, quinoa, rice, buckwheat, or barley
Can add to soups or salads
Used as side dishes
You can grind up your own wheat berries to make wheat flour and use in various desserts
Buying a countertop grain mill and milling source organic heritage wheat yourself is the best way to get fresh, wholesome flour!
You can add to soil and grow your own wheatgrass
Wheatgrass is a popular health food found in juices and supplements
What are some other sources of whole grains besides wheat berries?
This list is not an exhaustive list:
Oatmeal
Popcorn
Millet
Quinoa
Brown rice
Whole rye
Wild rice
Bulgur
Buckwheat
Freekeh
Barley
Sorghum
If whole grains are so beneficial, why do so many people have problems?
As I mentioned before, grains have changed over the years, especially with the introduction of the modern mill in the mid-19th century. Grains and wheat started off being ground in whole forms, often using stones, and the flour still contained all the components of the whole grain. The modern mill was able to grind the white flour into a much finer flour by separating the parts of the whole grain and leaving just the endosperm. This finer flour also allowed for a longer shelf-life, but in exchange for lower nutrient levels.
Along with the introduction of the modern mill, new types of wheat were also introduced, allowing for an increase in yield. This also lowered nutrient levels in the grain while keeping phytic acid levels the same, and the introduction of chemicals and various fertilizers joined the mix. Many of the chemicals and fertilizers used today in conventional agricultural farming lead to major side effects, including toxin overload, for the consumer. The lower nutrient levels but stable phytic acid levels can also lead to an imbalance in the body and further any nutritional deficiencies for the consumer.
Not only is the growing and processing of the grain different these days, but so are the ways in which we, the consumer, prepare the grains. Traditionally, grains were prepared by soaking, sprouting, and fermenting, allowing the nutrients in the grains to be more available to the human body, reducing the amount of phytates that can bind to minerals in the body. In the way that we prepare grains today, we potentially increase the amount of mineral-binding phytic acid consumed, lower the potential absorption of important nutrients, and therefore increase the risk of allergies and intolerances to these whole grains.
Gluten allergies and intolerances are especially prevalent today, which is likely due to the spraying and cultivation methods that we’ve adopted over the last few decades. The types of pesticides used, such as glyphosate for example (which I will go into another day in the future), may be partly to blame as these chemicals impact the gut bacteria in a negative way. The amount of gluten (a protein) found in wheat, rye, barley, and even oat grains are much higher today than they previously were due to hybridization, which also likely contributes to the increase in celiac disease and gluten sensitivity.
Other contributing factors to issues with grains may include a reduction in consumption of healthy omega-3 fats, healthy proteins, and vegetables and overconsumption of grains in general. The reduction in these other food components can also lead to various micronutrient deficiencies, leading to imbalance in the body and potential disease. This can put the body into an inflamed state and further exacerbate any disturbance in digestion and absorption of grains.
How should I incorporate grains into my diet?
Grains are a great source of energy and beneficial nutrients, and they have been a part of the human diet for many years. Since grains have changed over the years it is also important that we adapt to these changes so that we can better absorb and digest these grains and get the most nutrients and benefits from them. For those who have celiac disease or a sensitivity to gluten, or experience digestive issues when consuming specific grains, consuming non-GMO gluten-free grains that are organically grown without pesticides and avoiding grains that induce symptoms is important. Whole grains that are gluten free include:
Buckwheat, rice, oats, amaranth, millet, sorghum, quinoa, and some oats
Properly preparing high-quality whole grains via soaking, fermenting, sprouting, etc. can help with digestion and absorption. Also, keeping grains in balance with other food sources is crucial to health and well-being. Make sure that you’re also getting in high-quality protein, healthy omega-3 fats, and increasing your vegetable intake (I tell people to aim for 5-7 servings of vegetables/day). Do the best that you can with avoiding processed modern grains that have been refined, modified, and highly sprayed. As I previously mentioned, the best way to get fresh, wholesome flour is to buy a countertop grain mill, source organic heritage wheat, and mill it yourself as you need. Quality is the driver behind the benefits of our foods and nutrients of those foods!
