A question still haunts me from my Paleo days and I finally did enough research to collate 5 debunked myths about grains and whether they’re good for you or not.
I’ll be honest, I didn’t know what a grain was for a long time. Before my body started rejecting food, I had no reason to dig into nutrition. But I’ve come a long way with my health and that look a lot of experimentation. One of those experiments was an intensive Paleo diet, which cost me $245/week in groceries and many, many hours in the kitchen.
As you may know, the Paleo diet is an echo of what we think cavemen ate in the Paleolithic age (50,000-10,000 BC). It omits dairy, legumes, and grains and focuses on fruits, vegetables, and lean meat.
If you ever tried the Paleo diet, you were probably exposed to a community that believes grains are harmful, no matter the shape, size, or method of processing.
I was fed 5 myths about grains and truly believed they were bad for my health, but after a lot of research, here I am to see them debunked.
But wait. Didn’t I just write a post about how awesome whole grains are?
Just like everything, there are numerous factors at play here. Few things are universal truths with no room for argument so when someone makes an absolute claim like “All grains are bad for humans”… odds are, it’s only partly true.
Let’s dive into grains facts through the below debunked myths.
1. Grains are processed and lead to high blood sugar
This claim is negated by what we discuss in the Whole Grains vs Refined Grains post.
Opting for whole grains, with the entire kernel still intact, ensures we’re getting more than just starchy carbohydrates. In fact, many whole grains rank low on the Glycemic Index compared to refined grains, meaning sugar releases gradually into the blood rather than in a sudden spike.
Whole grains are fiber-rich and nutrient-rich, making them a healthy part of the diet.
2. The Phytate problem
Phytate, or phytic acid, was originally thought of as an anti-nutrient in grains due to its tendency to hold onto minerals and other nutrients, making them less available to the body.
While that has some truth to it, this study states we’d have to ingest a LOT of phytic acid for significant nutrient loss, almost 10 times what’s actually present in grains.
In his book How Not to Die, Dr. Michael Greger, founder of NutritionFacts.org, explains that our view on phytates has improved in recent years after it was found to help fight free radicals (damaging toxins in the body) and remove excess iron in cells. It even proved effective against tumor cells.
See What is a Detox, Anyway? for more on free radicals.
That’s sufficient proof for me to fear phytate a little less.
3. The Lectin problem
Lectin is a protein found in 30% of our food, mainly legumes and grains. It passes through the body undigested and binds to cell membranes, especially in the gut.
Like phytate, lectin is considered an antinutrient for its role in disrupting digestion and causing inflammation. Because of its potential to damage the lining of the digestive tract, lectin is feared among nutrition enthusiasts.
A big example of this is the toxicity from eating raw white kidney beans due to the lectin, phytohaemagglutinin.
However.
We solve the lectin problem with heat. Moist cooking lectin-containing foods (i.e. boiling) significantly reduces the lectin content. This paper published by the FDA states that the kidney bean lectin content goes from 20,000-70,000 to 200-400 when properly cooked.
Side note: “properly cooked” means at high temperatures since lectin is heat resistant.
Avoiding lectin altogether isn’t realistic and some studies (here and here) have found that it’s good for us in small doses, especially against tumor activity.
Another thing to keep in mind… this study makes a good point that the phytochemicals in grains are anti-inflammatory and can therefore counter the inflammatory effects of lectins. So it doesn’t make sense to be overly concerned about lectin wreaking damage on our cells.
Does it blow your mind how much happens inside our bodies without our knowledge?
4. Grains weren’t part of the Paleolithic diet
Our genome is thought to have developed in the Paleolithic era, around 40,000 years ago, with little change since. At the time, humans were hunter-gatherers and lived mostly on a plant-based diet. Disease is prevalent today because the modern diet clashes with what our genetic code programmed us to eat (see here and here).
The argument is that in the Paleolithic era, humans didn’t eat grains, so it’s unnatural for us to eat them now.
Two errors with the above.
First, evidence has emerged that our genome has indeed changed in the last 40,000 years.
Not by much… but like all living things, humans are still evolving. According to this study and this study, our genome has indeed changed in the last 10,000 years, proof that humans have evolved in response to culture and ecological changes.
This is particularly true for our gut microbiome, the bacteria living in our intestines that help us digest food and promote good health. Bacteria evolve much faster than people do. So it’s a bit of a stretch to claim gut bacteria hasn’t changed in the last 40,000 years. And if we assume gut bacteria has evolved, it can only mean that the way we digest food has also evolved.
The second error is the claim that humans didn’t eat grains 40,000-10,000 years ago.
This can’t be true: humans across different regions and climates accessed a wide range of plants and ate almost anything to survive. An article from 2007 reported the discovery of a pestle at Grotta Paglicci in Italy, used by humans in the Paleolithic era to grind up grains – oats, to be exact.
Later in 2010, a study found further evidence of starch grains on grinding tools in Italy, Russia, and the Czech Republic that date back 30,000 years.
The discoveries enlightened us that humans long ago were more resourceful than we give them credit… and indeed consumed grains.
5. But Gluten is bad
People love to bash gluten but the thing is… gluten is fine for those who don’t have Celiac disease or a wheat/gluten sensitivity.
I find gluten upsets my stomach and stay away from it, especially when I’m in the US. The wheat we eat today is genetically modified and treated with who knows what herbicide, which may be linked to the increasing rate of gluten disorders in the United States.
In fact, when I was in Rome, I ate pizza 3 days in a row without many side effects. That was gluten and dairy. The lack of consequences might be clinically significant… or maybe I had too much red wine to notice.
The point is, gluten intolerance is very real and I can vouch for that.
But remember… not all grains are gluten. Unprocessed rice and oats are typically safe. And don’t forget pseudograins, like amaranth, quinoa, and chia, all packed with nutrients and generally safe for sensitive tummies.
In Conclusion…
Before you get your panties in a twist… I’m not bashing the Paleo diet. I actually felt my best eating that way but I did often cheat with a bowl of rice on the side.
Some studies found benefits to the Paleo way and I’m an advocate for any diet that gets you away from processed food and refined sugars.
But in a world of false claims and preconceived notions, it’s important that we do our own digging to look into debunked myths and understand grains a bit better.
So grains… I reckon they’re not so bad.
To my people struggling during COVID-19 times, Today’s Tunes is for you. Take care of yourself and much love,
P
