North Shore CrossFit

The ‘Simple’ truth about grains

First let’s start by recognizing that grains only became a part of our diet about 10,000 years ago. This may sound like an enormous amount of time in relation to our life span but in relation to evolution it is a drop in a very large bucket. Our genetic nutritional needs have changed very little over the past 40,000 years but our diet has changed dramatically. There is a significant amount of research and data suggesting that the human genetic makeup and physiology may not be fully adapted to high levels of cereal grain consumption. This doesn’t mean that most of us are unable to tolerate grains; it means our bodies were not designed for them and they are not as healthy as we have been led to believe.

“From an evolutionary point of view, the simplest explanation is that man’s body was not designed to consume grains”.
Following are some facts taken from several resources in an attempt to keep the ‘Truth about Grains’ short and simple so our members have the information and will use it to choose their fuel wisely.

Insulin

Insulin was one of the first hormones to evolve in living things. Virtually all animals secrete insulin as a means of storing excess nutrients. It makes perfect sense that in a world where food was often scarce or non-existent for long periods of time, our bodies would become so incredibly efficient. But it didn’t evolve to handle the massive amounts of carbs we throw at it now. And, yes, we’re talking mostly about grains; the average Americans carb intake comes from grains…and why shouldn’t it since the food pyramid tells us it should. Whatever the carbohydrate, it will eventually be broken down into glucose and unless it is replacing glycogen stores or being burned as secondary fuel it will get stored as fat. How ironic, though, that it’s not fat that gets stored as fat – it is sugar.

Other hormonal responses

When an ambush of glucose enters the body beyond setting off the insulin response it activates the reinforcements of adrenaline and cortisol. And every time it happens, the body is a little worse for the wear. This whole hormonal production taxes the adrenal system, the pancreas, the immune system, and results in inflammation (which has a connection to heart and other disease).

Gluten

The large, water-soluble protein that creates the elasticity in dough, is found in most common grains like wheat, rye and barley and it’s the primary glue in wallpaper paste…enough said but there’s more.

It is believed that a third of us are likely gluten intolerant/sensitive which means that a third of us react to gluten with an inflammatory response. Over time, those who are gluten intolerant can develop a dismal array of medical conditions: dermatitis, joint pain, reproductive problems, acid reflux and other digestive conditions, autoimmune disorders, and Celiac disease. And that doesn’t mean that the rest of us aren’t experiencing some milder negative effects from gluten.

Lectins

Lectins are mild, natural toxins that aren’t limited to just grains but seem to be found in especially high levels in most common grain varieties. Lectins, researchers have found, inhibit the natural repair system of the GI tract, potentially leaving the rest of the body open to the impact of unwanted material from the digestive system, especially when these lectins “unlock” barriers and allow larger undigested protein molecules into the bloodstream. This breach can initiate all kinds of immune-related havoc and is thought to be related to the development of autoimmune disorders. Some people are more sensitive to the damage of lectins than others, as in the case with gluten. But inevitably over time we all pay the piper.

‘Well they must have some nutritional value and what about fiber’, you ask…

On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels — the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.

Compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contains 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times greater than that found in whole grains.

Your coaches understand that life gets busy and sometimes convenience wins over the best choice. But remember an apple, some organic jerky and a few almonds are just as easy to grab as a bagel or bowl of cereal. So stock up on healthy convenience!

Cordain, Dr. (n.d.). FAQ. Retrieved from http://www.thepaleodiet.com/faqs/#Fiber

Against the Grain. (2009, May 09). Retrieved from http://nourishedkitchen.com/against-the-grain-10-reasons-to-give-up-grains/

Sisson, M. (2009, November 05). Why Grains are unhealthy. Retrieved from http://www.marksdailyapple.com/why-grains-are-unhealthy/

Eaton/Cordain,. Evolutionary aspects of diet: old genes, new fuel.