Grains: Necessary for Health or Worse than Soda?

aregrainshealthy

I grew up eating a lot of grains.

Every day consisted of cereal (lots of cereal), a sandwich for lunch, and varied dinners — always consisting of some sort of grain either as the main dish or side. And every day I felt awful. My stomach rumbled constantly. I was tired and groggy almost constantly (especially after eating). I came down with a cold every few months and struggled quite a bit with acne and allergies…I could keep going for awhile — but I won’t bore you with all of that now.

I thought these ailments were just a part of life…things that come along with being human. After all, it seemed like everyone I knew had their own list of annoying health issues they dealt with.

It wasn’t until my senior year of college when I met my husband Jeff that I even considered the notion that some of my problems could be related to the foods I was eating. Almost all of Jeff’s family was on either paleo or gluten-free diets and had healed some of their own health problems by eating that way. Farmer Paul got rid of his arthritis. His wife Lynsey saw major improvements in her dental health. And Farmer Tom lost about 70 pounds. It all sounded pretty wacky to me…

Until I gave it a try.

The first thing to go was grains. All grains. I’ve never been a big bread, pasta, or rice junkie — so that stuff wasn’t such a big deal for me to give up. But cereal was a different story. Not only did I often eat multiple bowls of it for dinner (in addition to breakfast), but would many times cap off normal meals with the stuff after I was already full. From sugary sweet Cocoa Puffs to “heart healthy” Kashi…I loved it all. That was a tough habit to kick.

But when I did, the changes were remarkable. My digestion and constant state of sluggishness improved immediately. And little by little (while making more changes towards a real food only diet) my other health ailments gradually all but disappeared.

So there it is in a nutshell — grains have never agreed with me and giving them up has improved my health tremendously and changed my life in major ways.

Yes, I realize that I’m probably more intolerant to grains than most people. And no, I’m not trying to suck the fun out of life for everyone else just because of my sensitivity to our culture’s beloved whole grains. But the fact is, there are extremely compelling health reasons for all of us (noticeably intolerant or not) to seriously consider whether or not we should be consuming the plant at the bottom of the food pyramid.


Humans Were Healthier Pre-Agricultural Revolution

10,000 years ago, people didn’t eat the cereal grains (grass seeds) that make up the overwhelming majority of the grains we consume today. Instead, our hunter-gatherer ancestors were dependent on meat, seafood, vegetables, fruits, and nuts for sustenance (and we were much healthier for it).

It wasn’t until the Agricultural Revolution that our diets changed dramatically. In Cereal Grains: Humanity’s Double-Edged Sword, Loren Cordain lists the conditions that resulted from early cases of grain-based diets replacing the primarily animal-based diets of hunter-gatherers:

  • Reduction in stature
  • Increase in infant mortality
  • Reduction in lifespan
  • Increased incidence of infectious diseases
  • Increase in iron deficiency anemia
  • Increased incidence of osteomalacia, porotic hyperostosis, and other bone mineral disorders
  • An increase in the number of dental caries and enamel effects

Though the advent of agriculture has allowed for the advancement of society in many ways, these massive gains have come with a price — our health. The foods we eat have drastically changed (as grains now make up the bulk of most modern diets), even though our genetically determined nutritional needs have virtually stayed the same. Because of this (along with other dietary and lifestyle factors), degenerative and autoimmune diseases are common in modern society. But common as they are, these modern ailments are anything butnormal.


Grains Are Genetically Adapted to be Toxic to Humans

Grains contain anti-nutrients that are toxic to the body and prevent the absorption of important vitamins and minerals that our bodies need (in addition to falling short in vitamins, minerals, amino acids, and more in comparison to the high density of nutrients in meats and vegetables).

They contain these toxins and anti-nutrients as a means of survival. Every living thing on this planet was designed with defense mechanisms. Animals can run, swim, fly, or hide from danger. Plants cannot. Mark Sisson writes,

Plants, though, are passive organisms without the ability to move, think, and react (for the most part). They must employ different tactics to ensure propagation, and they generally have to rely on outside forces to spread their seed. And so various methods are “devised” to dissuade consumption long enough for the seed to get to where it’s going. Nuts have those tough shells, and grains have the toxic anti-nutrients, lectins, gluten, and phytates. (Of course there are some obvious exceptions. Fruits are tasty, nutritious, and delicious so that animals will eat them whole and poop out the seeds, preferably into some fertile soil. The seed stays intact throughout the digestive process; it is indigestible by design. No seed “wants” to be digested, because this would defeat the purpose. They “want” to be swallowed, or borne by the wind, or carried by a bee to the next flower, but they do not want to be digested.)

According to Mark, our bodies may have adapted to tolerate the anti-nutrients in grains (as birds, rodents, ruminants, and other species can), had our ancestors diets’ contained a greater concentration or focus on grains. But they didn’t. And now we’re suffering from society’s shift to a diet rooted in a food that our bodies are not equipped to consume, especially in the large quantities that we eat them in today. Now, let’s tackle some of these anti-nutrients in greater detail…

Anti-Nutrients in Grains

We’ve already established that grains are not essential or even remotely necessary to survival or health — there are no nutrients found in grains that can’t be found in meat and vegetables (in much larger quantities).

Okay, so their nutritional profile isn’t all it’s stacked up to be. So what? I’ll exchange empty calories for a nice bowl of Cheerios or a fluffy dinner roll. But there’s much more to it than that. Aside from not being in any way beneficial, grains are also extremely harmful to the body for three main reasons:

  1. Phytic Acid: This compound binds to important minerals in the foods we eat (calcium, iron, magnesium, zinc, and more). Because phytic acid is indigestible and binds with minerals in the GI tract, these minerals are eliminated from the body instead of ever being absorbed — leaving us vulnerable to the many negative conditions that result from mineral deficiencies. As Diane Sanfilippo writes on page 83 of Practical Paleo,

    Mineral deficiencies can result in a myriad of symptoms that include, but are not limited to, suppressed immunity, fatigue, insomnia, irritability, heart palpitations, muscle cramps, restless leg syndrome, muscle spasms, asthma, migraines, constipation, and hormonal imbalances like premenstrual syndrome (PMS), polycystic ovarian syndrome (PCOS), and infertility in both men and women.

  2. Gluten: Celiacs aren’t the only ones who should steer clear of gluten. Up until very recently, grain intolerance was only tested by the presence of antibodies to transglutaminase and alpha-gliadin, only two components of the gluten compound. But we now know that people can react to several other components of gluten besides just tranglutaminase and alpha-gliadin, suggesting that far more people are intolerant than conventional wisdom would tell us.

    Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant and that 8 in 10 have the genes that predispose them to developing gluten intolerance.

    Symptoms of gluten intolerance aren’t always obvious and can include a myriad of problems such as:

    • dermatitus
    • fatigue
    • joint pain
    • acid reflux
    • abnormal menses
    • infertility

  3. Lectins: These proteins (found in large quantities in grains — especially wheat) can impair digestive function by inhibiting the GI tract’s natural repair mechanisms. When lectins disrupt the cell wall, our bloodstream becomes vulnerable to unwanted materials from the digestive system potentially leading to leaky gut and autoimmune disease. The over consumption of lectins can also contribute to leptin resistance, a major perpetrator of weight gain and hormonal dysfunction.

*Sidenote: I know that many readers follow the teachings of Weston A. Price and practice traditional methods of preparing grains, which does effectively neutralize most of the harmful anti-nutrients in grains. I have not experimented with these methods myself (mostly because I’m too lazy and find it easier to just steer clear of grains completely), but do have much respect for individuals who take on this level of commitment and effort in regards to preparing food and fostering health.

Insulin & Grains

Not to be outdone by anti-nutrients is the havoc that grains cause on our bodies’ natural insulin response. Just two slices of whole grain bread has a higher glycemic index (GI) rating than a can of Coke or a Snickers bar. Consuming foods with a high GI leads to a spike in blood sugar which results in the pancreas secreting more insulin to move the glucose from the bloodstream to the muscle and liver cells (where it is stored as glycogen and burned during exercise). But when these cells are already at their max capacity of glycogen, (as they usually are from the excess of grains we eat), things get messy.

With too much glucose in the blood with nowhere to go, the pancreas continues to release insulin to move the glucose to the muscle and liver cells (even though the cell receptors are full) resulting in toxic amounts of insulin in the bloodstream. The excess of insulin results in an inflammatory response and the excess of glucose in the bloodstream leads to insulin resistance, weight gain, and diabetes…all over a measly few slices of whole wheat bread.

The Bottom Line

To sum it up, grains are not healthy. Their nutritional benefits are minimal at best, they prevent us from properly absorbing minerals, wreak havoc on our digestive systems, and contribute to a slew of modern diseases.

It took me about 6-9 months to fully give up grains — a lifestyle change that my body thanks me for daily. But that’s not to say that I never indulge. I’ll occasionally still chow down on sushi with white rice or even gluten-free treats (BJ’s has incredible gluten-free pizookies) from time to time. These compromises usually result in slight fatigue and some digestive discomfort. But sometimes (5% of the time) it’s worth it to me if the enjoyment of the moment is greater than the potential consequences.

That’s really what all of this nutrition and health stuff is about, right? Eating (and living) in ways that optimize wellness and maximize the enjoyment we get out everyday life. And 95% of the time, grains hold us back from that.

Now that I’ve shared my take on grains, what’s yours? Have you experienced better health after eliminating them? Or are you still dead set on having your 6-9 servings a day? Let me know!

Why You Shouldn’t Buy Free Range Eggs (And What to Do Instead)

Eggs

We all know that factory farming practices are bad. Really bad.

Most chickens are raised in big production houses and are confined to an area the size of an oven for their entire life. These poor birds are also pumped full of cheap grain feed to fatten them up as quickly as possible. As a result, their legs are often unable to support their body weight and break under the strain of the extreme load. They’re often injected with antibiotics that sturdy up the legs and allow them to survive to six weeks. At this point, they’re processed for production, wrapped in plastic, sold to you at the grocery store, and fed to your families.

None of this is news to you. Knowing full well the inhumane and downright disgusting practices of factory farms, you probably pay close attention to labels when purchasing eggs from the grocery store:

Labels like…  “Free Range”   “Organic”   “Hormone-Free”   “Antibiotic-Free”

 Think these words somehow make your eggs more healthy, humane, and natural? Think again.  Most of the token labels that you’ve been paying $3 + more for per dozen mean absolutely nothing. 

 

Organic Shmorganic

The term organic simply means that the chickens’ feed has been certified by a government agency to contain no unnatural fertilizers or pesticides. However, the chickens may still be living their lives stacked two-high in a feed house, defecating on one another in a life of chicken misery.

Most of these big-box chickens are de-beaked, a process that involves half of the beak of each chicken being chopped off.  This prevents the chickens from resorting to the cannibalism and suicide that occurs as a result of living under such cruel conditions. These behaviors aren’t difficult to imagine. Chickens were designed to pick and scratch for their entire lives.

 

What about free range?

This certification has been widely abused throughout the poultry community.  One might think the term should mean that the birds have room to explore, play, and forage. But this has come to mean something entirely different.

Take that same feed house from the previous few paragraphs, cut a little hole in the wall, and it’s suddenly considered “free range.”  These chickens are considered free range because they have the “option” to explore  (even if the feed house is surrounded by dirt and the chickens literally never go outside to act like chickens).  You may want to rethink paying the extra $5 for this “upgrade” the next time you’re at the supermarket.

 

Hormone + Antibiotic Free

The phrase “hormone free” is a convincing selling point for store bought eggs. But that’s all it is – a term to make you believe that the product you are purchasing is superior to others.

In the United States, it’s actually illegal for commercial egg-laying hens to be given hormones — for good reason. But I can’t blame any company for bragging about the “hormone-free” status of their product as most people have no idea this is an industry standard.

Antibiotics are another story. According to USpoultry.gov,

“Antibiotic-free claims on egg cartons can be only be made by egg producers who choose not to use any antibiotics in feed or water during the growing period of pullets or while hens are laying eggs. Flocks producing certified organic eggs must be antibiotic free by regulation.”

Although this label does carry more weight than it’s “hormone-free” cousin, it still doesn’t count for much. If a chicken’s living conditions necessitate the need for disease-preventing antibiotics, you can bet that chicken is far from living on a pasture with plenty of space to roam and forage.

 

The Solution

Yes, Primal Pastures does sell eggs. But this post isn’t an advertisement for them (though our eggs are amazing).

Instead, I (we) would rather you raise them yourself. Seriously! It’s not as difficult as you might think.

That being said, we have definitely had our share of “learning experiences” in raising hens for eggs (detailed post coming soon), but the reward has been more than worth it. We’re even working on a few projects to keep you from making some of the mistakes we’ve made in trying to  raise egg-laying birds as efficiently and effectively as possible (sign up for our mailing list to be the first to know)!

Aside from buying pasture-raised eggs from your local farmer, raising them yourself is really the only other option if you aren’t into supporting inhumane farming practices and feeding antibiotic infested chicken eggs raised on grains and soy to you and your family. By raising your own eggs, you can guarantee that they will be…

  • Beyond Organic
  • Truly Free Range
  • Free of hormones, antibiotics, and chemicals
  • More nutrient-dense (note the rich color of the pastured egg above)

Plus, it’s fun! With hens laying eggs in your own backyard, every day feels like Easter (minus the candy overload). You’ll be providing yourself and your family with the best possible source of eggs available. And saving a ton of money! Give it a try – what do you have to lose?

Have you already started raising your own egg-layers? If so, how’s it going??