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Environmental Nutrition: 6 truths about grains

By Jill Weisenberger, M.S., R.D.N., C.D.E. on

Environmental Nutrition

Grains -- even whole grains -- are commonly disparaged in the news, on the internet and during social gatherings. Popular fad diets like paleo, Whole30 and ketogenic forbid followers from eating grains. Supporters of these diets claim that grains make you fat and cause chronic diseases, like diabetes and heart disease. They argue that eating grains leads to inflammation and wreaks havoc on the body. While there's often a grain of truth in these claims, the facts are usually twisted or misunderstood. EN sets the record straight on six common myths about grains.

No. 1: Grains cause weight gain.

It's common to blame a single type of food for weight gain, but the culprit is too many calories from the total diet, explains Julie Miller Jones, Ph.D., L.N., C.N.S., professor emeritus at St. Catherine University and a scientific advisor to the Grain Foods Foundation. A single serving of grains, such as 1/2 cup of pasta or quinoa, provides only about 120 calories and can easily fit into the diets of most people. It's very large portions that cause weight gain. A hefty plate of spaghetti might be four or more servings. And indulgent grain-based foods, like muffins, cookies and cakes, pile on the calories without adding much nutrition. If cutting out grains leads to weight loss, it's because you're eating fewer calories.

No. 2: You don't need grains for fiber

While some fad diets purport that you can get all the fiber you need from fruits and vegetables, it's important to remember that fibers are not all the same. It's time to think about fibers in the way we think about vitamins, says Jones. Oats and barley, for example, contain the fiber beta-glucan, which is especially powerful for lowering cholesterol levels and aiding in blood sugar management. And wheat bran helps prevent constipation. Vegetables, fruits and other plant foods provide different important fibers. And whole grains provide more than fiber. Among other key nutrients, they're also a source of iron, zinc, magnesium and B vitamins.

No. 3: Humans did not evolve to eat grains.

Not so, says registered dietitian nutritionist and cultural anthropologist Robyn Flipse, M.S., M.A., R.D.N. Little evidence about grains in the Paleolithic diet was known until recently, because soft materials like grains don't survive intact. "New technology now provides proof that uncultivated grains, seeds, and grasses were eaten over 3 million years ago and were a critical part of the evolving human diet," she says.

No. 4: Grains cause heart disease and Type 2 diabetes.

 

As previously mentioned, both oats and barley lower cholesterol levels, which reduces your risk for cardiovascular disease. Additionally, studies find that people who consume the most whole grains have the lowest risk of dying from heart disease. Similar population studies link eating whole grains to a lower risk of developing Type 2 diabetes. The 2015-2020 Dietary Guidelines for Americans suggests making half your grains whole (three servings of whole grains daily for the average person) as part of a healthy eating pattern to help support a healthy body weight and reduce the risks of chronic diseases.

No. 5: Eating grains leads to inflammation

Eating grains does cause inflammation for people who are allergic or intolerant to them, but not for the average person. People with celiac disease must avoid wheat, barley, rye and gluten-contaminated oats because gluten, a protein present in these grains, causes an immune response that attacks the small intestine. This isn't what causes inflammation for the rest of us. "Eating too many calories, too much fat, too much meat or too much grain can all contribute to inflammation," says Jones. When eaten in the right amount and as part of a balanced diet, grains do not cause inflammation, she adds.

No. 6: Grains contain anti-nutrients.

An anti-nutrient is any compound in food that interferes with the body's absorption or use of a nutrient. Grains, for example, contain phytic acid, which might bind with minerals like zinc and magnesium and block their absorption. But it takes quite a lot of phytic acid to cause a nutrient deficiency. Plus phytic acid might even have some anti-cancer potential. Finally, all plants, including fruits and vegetables, contain anti-nutrients, so it's impossible to avoid them all.

The scoop

Grains provide important nutrients and are linked to positive health outcomes when eaten in appropriate amounts and as part of a healthy diet.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)


 

 

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