Grains seem to be under attack lately. Diet books and headlines claim that they cause weight gain, inflammation, and virtually every chronic disease known today.
And while individuals with celiac disease or gluten intolerance desperately try to find gluten-free alternatives, everyone else seems to be jumping on the “gluten-free” bandwagon. One recent study suggested that the prevalence of celiac disease in the U.S. was less than 1% (1 in 141 persons). In the same study, the majority of people who were choosing to follow a gluten-free diet did not have a diagnosis of celiac disease.
So why is everyone afraid of grains? Let’s take a look at the scientific research to see how grains affect health and if all grains are created equal.
Whole Grains Protect Against Obesity, Diabetes, Cardiovascular Disease, and Cancers
“Epidemiological studies have clearly shown that whole-grain cereals can PROTECT against obesity, diabetes, CVD and cancers.” (1)
When compared with individuals who never or rarely consumed whole grains, one study found that those who consumed 48-80 grams of whole grains per day (3-5 serving/day) had a 26% lower risk of developing type 2 diabetes, 21% lower risk of developing cardiovascular disease, and consistently less weight gain during the 8-13 study period. The authors added, “Whole grain consumption has also been associated with significantly lower concentrations of fasting blood glucose and low density lipoproteins (LDL) (2).
Like all plant foods, whole grains have thousands of bioactive compounds that are thought to improve health. The food structure is thought to improve satiety, digestive regularity, and regulate blood glucose. The vitamins, minerals, and phytochemicals have been found to have antioxidant and anticarcinogenic properties (3).
Recent research suggests that diets high in fermentable fibers (such as whole grains, vegetables, and fruits) can increase the diversity of healthy bacteria in the intestines. As this “gut flora” helps to metabolize your foods, some of the by-products directly affect the development of cardiovascular disease. The authors suggest that ‘the way to a man’s heart may actually be through the gut’ (4).
Whole Grains Protect Against Colorectal Cancer
One meta-analysis of 25 studies found that fruit fiber, vegetable fiber, legume (bean) fiber, and whole grain fiber PROTECTED against colorectal cancer. Whole grain fiber seemed to be particularly beneficial (5).
Another meta-analysis of over 1.7 million individuals suggested that those who consumed the MOST whole grain foods were the LEAST likely to develop colorectal cancer over the years (6).
So why do we hear so many claims that grains are harmful? Beats me.
Our ongoing FUEL dietary intervention emphasizes the importance of whole grains. FUEL participants strive to choose whole grains over refined grains and fill one-quarter of their plates with them. Similar to the countless studies mentioned above, the FUEL plate has been associated with DECREASES in total body fat, abdominal body fat, systemic inflammation, LDL, triglycerides, blood glucose, and hemoglobin A1c (diabetes marker).
How do you find “whole grains”? Click here to learn more.
Pictured above: Farro Salad with diced cucumbers, sun-dried tomatoes, red bell pepper, parsley, feta, lemon juice, and olive oil— delicious with baked fish and steamed vegetables. Farro can be purchased at natural foods stores. I purchase the 10 minute par-boiled variety from Trader Joes for under $2 per bag.