Is Eating Grain Really That Bad?

When it comes to eating grains, the media bombards us with mixed messages, making it hard to navigate our way to the truth. So are grains good or bad for us? Let's break down some of the different advantages and disadvantages of eating grains.

What are grains?

Grains, also called cereals, are the edible seeds of the grass family (Poaceae). Some evidence suggests that ancient grains have been a part of the human diet for least 100,000 years. However, the invention of agriculture some 10,000 years ago allowed for the domestication of grains such as sorghum, barley, wheat, corn, and rice and created ample food supply.

Grains glossary

Whole grains. A grain is considered to be a whole grain as long as all three of the original parts of the plant - the bran, germ, and endosperm - are still present.

• The bran is the outer skin of the edible kernel. It contains important antioxidants, B vitamins and fibre.
• The germ is the embryo. It contains many B vitamins, some protein, minerals, and healthy fats.
• The endosperm is the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

Under the Food Standards Code of Australia and New Zealand (FSANZ), the term wholegrain applies “even if these parts are separated during processing and regardless of whether the grain is in one piece or milled into smaller pieces”. That means that they can be cracked, crushed, and flaked, and still be considered to be whole grains. 

Whole grains include: Wheat; wheat varieties like spelt, kamut, farro and durum; wheat products like bulgur and semolina as well as barley, rye, triticale (a hybrid of wheat and rye), and oats.

Wholemeal grains. These are whole grains that have been refined into finer particles, such as wholemeal flour.

Refined grains. These are the grains that are not whole, because they are missing one or more of their three parts (bran, germ, or endosperm). Examples include white flour and white rice. Both have had their bran and germ removed, leaving only the endosperm. According to the Whole Grains Council, refining a grain removes about a quarter of the protein in a grain, and half to two thirds or more of other nutrients.

Gluten-free grains. Gluten is a protein present in the endosperm of seeds from wheat, barley and rye. It is what forms the structure of bread dough and makes it elastic and extensible.

People with coeliac disease can have an immune response to gluten, and must eat a gluten-free diet for life. 

Some people, in whom coeliac disease has been excluded, may experience symptoms similar to those of coeliac disease following the ingestion of gluten-containing food, such as abdominal pain, bloating, diarrhoea or constipation, 'foggy brain', headache, fatigue, joint and muscle pain, leg or arm numbness, dermatitis, depression, and anaemia.

Gluten-free grains: amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, and teff.

Note that amaranth, quinoa, and buckwheat do not belong to the Poaceae botanical family but are considered “pseudo-grains”, as their nutritional profile, preparation, and use are so similar to true grains.

Multigrain. The term usually refers to bread that is made from white flour with some added grains.

Ancient grains. Ancient grains belong to ancient wheat species. Examples include: einkorn, emmer, farro, Kamut, and spelt. It has been suggested that “ancient” wheat species differ from modern bread wheat in their contents, but available data show little difference in composition.

Health benefits of grains

Whole grains are rich in minerals, vitamins, phytochemicals and fibre. They also provide us with carbohydrates. “Carbs” are the body’s main source of energy. Plenty of studies have shown that diets rich in whole grains are associated with reduced risks of type 2 diabetes, heart disease, oesophageal and colorectal cancers, constipation, as well as body weight management, reduced inflammation and increased longevity.

Against the grain

The general consensus is that refined grains have very little nutritional value and that eating a lot of them can have many negative health effects. However, opponents of grains - including Dr William Davis and Dr David Perlmutter, the authors of best selling books Wheat Belly and Grain Brain respectively, and Dr Loren Cordain, the founder of the paleo movement, Click Here For Article, suggest that wheat (and other gluten-containing grains such as barley and rye, and even healthy ones like whole grains) should be eliminated from the diet.

Some of the claims against grains include:

• Humans are not biologically adapted to eat grains. The diets of our pre-agricultural, hunter-gatherer ancestors did not include grains.
• Modern wheat is higher in gluten. Some claim that today’s has been “genetically modified”.
• Most grains contain gluten. Gluten can affect the intestinal lining which in turn can trigger an autoimmune disease, and many digestive symptoms.
• Grains make us fat. They are high in carbohydrates that break down in the body to sugar.

The bottom line

No current scientific research suggests that the general population should avoid eating grains. Unless you have been diagnosed with coeliac disease, or you are intolerant to grains, there is no reason to avoid whole grains. Make sure to:

• Check the list of ingredients. Ingredients must be listed by quantity in descending order, so if the first ingredient listed contains the word “whole” (such as “whole wheat flour”) it is likely that the product is predominantly whole grain.
• Go for whole grains. Instead of white bread, try wholemeal bread; swap white rice for brown rice, etc.
• Variety. It is important to consume a variety of foods as they supply us with different nutrients. Each grain provides varying amounts of fibre, vitamins, minerals, and proteins. Try different types of whole grains.
• Watch your portion size. Whole grains are healthy, but most of us probably eat too much of them. Remember your calories; eat whole grains in moderation, and load up on vegetables. 

References

1. Brouns, F.J.P.H., van Buul, V.J. & Shewry, P.R., 2013. Does wheat make us fat and sick? Journal of Cereal Science, 58(2), pp.209–215. Available at: https://www.sciencedirect.com/science/article/pii/S0733521013000969
2. David Perlmutter, MD. Grain Brain Describes the Staggering Effects of Carbs on the Brain. Available at: https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/
3. Food Standards Australia New Zealand 2016. Wholegrain food. Available at: http://www.foodstandards.gov.au/consumer/nutrition/wholegrain/Pages/default.aspx
4. Linus Pauling Institute, Oregon State University, 2016. Whole Grains. Available at: http://lpi.oregonstate.edu/mic/food-beverages/whole-grains
5. Harvard School of Public Health 2018. The Nutrition Source; Whole Grains. Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
6. Shewry, P.R. & Hey, S., 2015. Do “ancient” wheat species differ from modern bread wheat in their contents of bioactive components? Journal of Cereal Science, 65, pp.236–243. Available at: https://www.sciencedirect.com/science/article/pii/S073352101530045X
7. The Whole Grains Council. What’s a Whole Grain? A Refined Grain?. Available at: https://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain
8. Wheat Belly Blog 2018. Available at: http://www.wheatbellyblog.com/