First, let me explain: I don\’t make my clients give up grains entirely. That would be cruel. But for most clients, I find that removing grains from about 80-90% of their diet is extremely helpful. Here’s why:
Better appetite regulation: Because grains are high carb food, they tend to be highly palatable and rewarding. Think about it: anyone who’s human has a harder time putting the fork down with pasta than with vegetables. We’re just wired this way, because carbs were hard to come by when we were evolving. Add to this the hormonal effect of blood sugar surges and dips…it’s a recipe for cravings, overeating, and weight gain.
Improved gut health: Grains contain self-defense compounds and proteins that make them hard to digest, including phytates, lectins, and gluten. Gluten is especially bothersome because it weakens the gut barrier, disrupting the immune system and creating chronic inflammation. This is why we see so many people who feel better when they eliminate gluten, even though they don’t have Celiac disease.
Mental health: When the gut barrier is compromised (which is often the case in a modern grain-based diet), the body creates antibodies in response to gluten. The problem is, gluten resembles important brain substances (like the enzymes that make GABA, one of our feel-good hormones). Susceptible people see depression and anxiety symptoms worsen with gluten intake. Gluten antibodies are considerably higher in people with schizophrenia and autism. And the kicker is, gluten breaks down into morphine-like substances, which partially explain the addictive nature of bread and pasta as a food staples. You might be thinking wait a minute, not all grains have gluten–which is true. But for most people, all grains have the tendency to damage the gut, sets the stage for issues in response to gluten (and equally frequently, dairy).
Nutrient density: Although filling and highly convenient, grains are not very nutrient dense foods, and we pay a price for that with our health. Remember, we only started farming plants for food about 10,000 years ago–a tiny blip of time on the scale of evolution. With this agricultural revolution came shorter lifespans and stature, along with higher infant mortality, infections diseases, bone mineral disorders, and dental caries.
So given all this, do I think grains are absolute poison? No. I love pizza, and eat it about once a week. You\’ll never see me turn down birthday cake, and I believe really good croissant is proof that the universe loves us.
There are many factors that go into my nutrition recommendations, and enjoyment of life is one of them.
But for most clients, this means I encourage moving away from grains as dietary staples, saving them for the 10-20% of the diet that is reserved for pure joy.
A good place to start is to replace grains with starchy vegetables (potatoes, sweet potatoes, parsnips, winter squashes, etc) in about half your meals, and see how you feel. If you notice better digestion, more sustained energy, and fewer cravings, you\’re on the right track 😉