Should You Go Grain Free?
Going grain-free is incredibly popular in today’s diet culture. What started as something done out of medical necessity for people experiencing allergies or intolerances became something dieters used as a way to lose weight or justify eating not-so-healthy-foods more frequently. Yes, grain-free options of your favorite desserts and breads can be less inflammatory for your body, but it doesn’t mean you can eat them in more excess than their grain-included counterparts.
So should you consider going grain-free? There are numerous benefits to eliminating your intake of grains, especially refined grains. Grains, a food group we didn’t eat for about 97% of our human existence, are now at the base of the well-known USDA food pyramid with 6-11 servings per day. But new science is shedding light on the problems grains may cause - especially inflammation.
Inflammation in response to a sprained ankle or a paper cut is good, but a low continuous burn from constant triggers can lead to a host of diseases such as cancer, Alzheimer’s and depression. Grains may contribute to conditions such as leaky gut, which allows toxins, bacteria, viruses and larger proteins to bypass the protective lining and enter the bloodstream. This can lead to autoimmune conditions, food sensitivities, and more inflammation.
A grain-free lifestyle is no easy task - it includes the elimination of all grains from your diet. You’re probably thinking, “How will I survive without bread?” But before we let our passion for bread get the best of us, consider this: when omitting grains, there is not a single nutrient that you need to supplement in your diet to replace them. Any nutrient you get from eating grains can be found in other foods, and at even higher quantities in some cases! Boosting your nutrient intake is just one benefit of leading a grain-free lifestyle.
So what is a grain-free diet?
A grain-free diet eliminates all grains, as well as foods that come from them.
It also include ones that do not contain gluten (non-glutinous), such as:
dried corn
millet
rice
oats
This includes gluten-containing grains such as:
wheat
spelt
barley
rye
triticale
Are you surprised to see dried corn on that list? Unlike fresh corn, which is considered a starchy veggie, dried corn is viewed as a grain. This means foods made from corn flour or cornmeal are also avoided.
How do you follow a grain-free diet?
If you’d like to take the steps to transition towards a grain-free diet, you need to know that it’s essential to avoid eating all grains, as well as grain-derived foods. This includes things like:
bread
pasta
muesli
oatmeal
rice cakes
breakfast cereals
pastries
cookies
Unless they are specifically marked “grain-free.” Most grain-free diets will also permit a small amount of pseudo-cereals like quinoa, amaranth, and buckwheat because they aren’t seen as traditional grains.
A grain-free diet can be naturally low in carbs, but not always. Without grains in your diet, it’s easier to eat higher quantities of fruits, legumes, and starchy vegetables, such as potatoes, squash, and fresh corn - all of which are carbs.
Benefits of a grain-free diet
A grain-free diet may offer several health benefits, from improvements in certain health conditions and inflammation, to helping you drop some inches in your waistline. Here are the main benefits of dropping the grain:
May help treat certain health conditions
A grain-free diet is most commonly followed by those with certain autoimmune diseases, such as Celiac Disease. These disorders cause your body to mistake gluten as a threat, sending your immune system into overdrive. This can lead to gut inflammation, which in turn can cause severe nutrient deficiencies and other digestive concerns. People with celiac disease must exclude all gluten-containing grains from their diet to avoid uncomfortable symptoms. Additionally, a 6-week study in people with inflammatory bowel disease (IBD), found that 73% of those following a grain-free diet greatly improved their symptoms.May reduce inflammation
Grains may contribute to inflammation, which is believed to be the root cause of many chronic diseases. There is an exception: While refined grains may increase inflammation, whole grains appear to have very little effect on inflammation, and in some cases, may even lower it. Plus, cutting out grains may cause some people to naturally increase the quantity or variety of fruits and vegetables they eat — both of which may help reduce inflammation.May enhance weight loss
A grain-free diet may promote weight loss, likely because it’s naturally lacking processed grains found in calorie-rich, nutrient-poor foods like white bread, white pasta, pizza, doughnuts, cookies, and other refined sugar baked goods.May lower blood sugar levels
Grains are naturally rich in carbs. Refined grains, such as those found in white bread, white pasta, and many other processed foods, are particularly problematic because they’re devoid of fiber. This leads them to be digested very quickly, generally causing a spike in blood sugar levels shortly after a meal. Cutting them out will help keep your blood sugar levels steady, and even lower.Other potential benefits
A grain-free diet may also offer other health benefits like improved mental health, reduced pelvic pain in women with endometriosis, and symptoms of fibromyalgia.
In 2022 there are SO MANY healthy, grain-free alternatives to the foods you love - and the best part is, you really can’t tell the difference! Your favorite baked goods, cereals, breads - so many of them are even more delicious than their traditional grain-included counterparts. Try swapping out one thing at a time until you’re completely grain-free and see how different your body and health feel. Since I’ve gone grain free, I feel lighter, I have more energy, and I don’t have any of the old side effects and issues that I used to have.
If you’d like some guidance on how to get started in a way that’s manageable, I’d love to help you. Schedule a free 30 minute consultation so we can chat about your goals and personalized strategy for success!