We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.)
Why We Don’t Eat Grains
A. Grains provoke an inflammatory response in the gut
Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.
Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.
It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.
B. Grains spike insulin levels
Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.
When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.
C. Grains have an acidifying effect on the body
A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.
D. Grains are “empty calories”
All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)
Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).
Questions? Doubts? Want more information? Post thoughts to comments.
Hello, just read your article, been introduced to this way of eating a few months ago, it is very good, however I just can’t get my mind around it. I have naturally been skinny my whole life, eating whatever I wanted. I began eating “healthy” a few years ago. This was when I was lifting and training for football. I went from 155 to 200 in about 2 years. I spoke to a nutrionalist about maintaining the weight, while I stop taking supplements. I spoke to 2 different people and they both said “up the healthy proteins, up the fresh veges AND add whole grains. One serving at every meal. And if I eat the processed carbs, to eat them after I workout.” They informed me that the balance between the three food groups is what keeps you healthy. And honestly, when I have followed that diet, I feel great, I perform well and I sleep well. If for some reason I don’t get enough carbs at a meal, I am hungry shortyl afterwards and I feel lethargic. If I eat less grains I lose weight. When I compete in tourneys, I cut the grains down so I can lose some weight. The problem somehow, my body goes into “free fall” with the weight. Case in point, I competed in a BJJ tourney in Nov. I wanted to compete in the 170-179 lb group, I weighed 185, so I modified my diet. I got into the weight class as desired, however, even after I adjusted my diet back, I continued to lose. I weighed in yesterday at 173. So I honestly couldn’t see myself removing grains, less I want to weigh 155lbs again. At 6’2, that’s not really healthy.
when I weigh 180-185 lbs, I feel great, great conditioning and strength. Under, I feel weak, over heavy and out of shape.
That is why I fight giving up carbs…..
Thoughts?
My husband had a similar response when corn, grains, rice, oats, potatoes, etc., were removed from our diet. And honestly, I think it’s b/c he didn’t up his veg, fruit, and (good) fat intake much at all. There ARE carbs in fruits, vegetables. Instead of a helping of veg and a potato, eat a whole lot more veggies and add some extra fat to keep your energy high. Fill your plate with veg several times a day and add some extra healthy fats and you will be hard pressed to continue to experience that lag in energy (even if it takes a week or two to get used to burning fat instead of sugar/carbs for energy). Try macadamia nuts for a snack, they are SUPER high in protein and full of good fats. I could be wrong, but just speaking out of my recent experience. Really hope that helps!
Ricardo,
You don’t need GRAINS, you need CALORIES. If you skip the calorie-dense grains and replace them with fruits and veggies, you’ll find yourself calorie deficient. You have to fill those calories in from somewhere – we recommend healthy sources of dietary fats, and including some carb-dense vegetables (like sweet potato, acorn squash and butternut squash) for active folks like yourself. I suspect if you cut the grains but up your starchy vegetable and healthy fat intake, you’ll be able to maintain weight and reap the health benefits of a nutrient-dense, anti-inflammatory diet.
Best,
Melissa
Dallas,
I was wondering if you have a published scientific paper I can reference for the paragraph: “Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.”
I have been asked to prove the “whys” of the Paleo diet and they require peer reviewed papers. Also, if you could pass along the information as to where you cite most of your information from that would be greatly appreciated. Thanks you!!
-Shayna
Shayna (and all),
Since we originally wrote our Manifesto series, we’ve learned a lot (as has the scientific community) about the role lectins and other problematic proteins may or may not plan in our health. We’ve just spent the last six months writing our book, It Starts With Food, and digging into literally hundreds of studies. And while our recommendations haven’t changed as the result of our research and the new information presented in the last year and a half, some of the reasons behind those recommendations have.
As such, we’ll be updating our entire Manifesto series in the next few months, so that our community has the same, up-to-date information that we’ll be presenting in our book, We’ll be citing some references to support our positions, but cannot present the full body of evidence we’ve reviewed in the last year. (Our book alone has more than 400 references!) Most of these come from PubMed and other such sites, but we also work with others who help us build our library of references. It would be impossible for us to list everything we’ve ever read in the last three years to help you state (not prove – just state) your case.
Stay tuned, and thanks for your inquiry. We’ll be updating these as soon as we can.
Best,
Melissa & Dallas
Just started cross fit and was given this pamphlet about this Whole 9. We just began the Whole 9 about giving up grain and dairy. What can I eat that isn’t made from grain? I love my grains and this will be a challenge to try to give up grains. Any suggestions??
What is your opinion on the Nourishing Traditions text? I’ve been reading a lot about soaking grains in a fermenting substance, such as kefir or raw milk whey. I’ve read that soaking or fermenting like this as well as using just the soaked grain and water for bread. The wild yeast from the air ferments the bread and isn’t harmful like commercial yeasts that are added. As I understand it (and I’m deferring to you guys to set me straight if I am mistaken) the fermentation process and souring (yielding a true sourdough) process breaks down the harmful proteins etc. Your thoughts are greatly appreciated.
Tori
Esther: We eat vegetables and fruit, which provides all of the carbohydrate we need to support our activity levels, and far more nutrition than any grain-based side dishes.
Tori: We think it’s imperfect. No amount of fermenting/soaking/sprouting breaks down gluten, and that’s an awful lot of work to go through for a not-very-nutrient-dense source of carbohydrate. It might make eating grains less bad, but we’re shooting for optimal here – and there is no form of grains that are optimal.
Best,
Melissa