Whole Grains v. Unrefined Grains
First, let's establish some key distinctions between whole grains and refined grains.Whole grains are an unrefined grain, which means that their bran and germ haven't been removed by milling. The most common types of whole grains include popcorn, oatmeal, millet, brown rice, quinoa, whole rye, and barley, all of which are practical additions to one's diet. These food items contain dietary fibers that stimulate fructans and positive bacteria (called galactooligosaccharides (GOS)) and create short-chain fatty acids (SCFA) that keep your colon’s health in check and boost your overall immune system. Whole grain fibers make you stay full for a longer period of time, increase your stool-weight and frequency, and help retain the GOS in your gut, freeing your digestive system of any such distress.
Refined grains, on the other hand, have had both their bran and germ stripped during the milling process in order to give them a finer texture and extended shelf life; this refining process not only strips the grain of its bran and germ but also removes many nutrients, including fiber. Refined grains are digested quickly and can cause spikes in blood sugar, which often leads to rebound hunger, leaving you feeling hungry almost all the time. The most common types of refined grains include white bread, white pasta, or white rice, which are all less-nutritious choices and provide short-lived energy.
Whole Grains: Debunking some Myths
According to the American Heart Association, whole grains can improve cholesterol levels, reduce the risk of obesity, heart disease, stroke, type 2 diabetes, and even colorectal cancer. Despite this overwhelming positive research, proponents, authors, and bloggers of low-carb diets have labelled whole grains as a source of “antinutrients” that supposedly promote inflammation and prevent effective digestion. They state that whole grains contain two key molecules, namely lectins and phytates, that lead to conditions like “leaky gut” which, in turn, lead to chronic diseases. In fact, some folks take this argument so far as to recommend refined grain products (like white bread and white rice) over their whole grain counterparts. This contradicts US dietary guidelines, which recommend increasing whole grain consumption and making at least half of your grain consumption from fiber-filled whole grains. So, who’s right?
While there is truth to the idea that lectins and phytates can have adverse effects, there are some major caveats. First of all, most lectins are safe to eat and while there are some foods (such as kidney beans) that may cause severe stomach pain and vomiting due to their high lectin concentrations, this can be completely avoided if cooked properly. Secondly, a multitude of research and data on lectins does not support the negative health effects that critics continue to claim. In fact, the 2014 research review in the journal of Cereal Sciences concludes that “the current scientific evidence is strong and consistent to suggest that whole grains have beneficial effects in individuals with no genetic predisposition for celiac disease, despite the dietary lectin content. Despite numerous speculative assumptions that wheat germ lectins cause intestinal damage and disease, there is at present neither evidence that this is the case nor reason to recommend the healthy population to abstain from whole grain food products.”
Closing Remarks
There is robust evidence that shows that whole grain consumption is good for your health. In some studies, participants on diets rich in whole grains have shown better results in insulin sensitivity, blood pressure, and blood cholesterol compared with those who ate diets higher in refined grains. So there is no doubt that, until new research deems otherwise, whole grain foods should be incorporated into our diets, especially considering the fact that the presence of lectins and phytates in whole grains are not a problem in a balanced diet when foods are properly prepared.
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