Grain Free Brownies
When I see article after article about a single topic that begins, “the benefits of (whatever I’m reading about) have been proven by hundreds of people who feel better than ever”, I feel skeptical.
Anecdotal evidence in the absence of science causes me to mentally slip on the crisp white lab coat I wore in my lab at the National Center for Natural Products Research. The scientist is never far from the surface.
I’ve been mentally wearing that lab coat a lot lately. One reason for that is the increased discussion of the grain free diet, questions from many of you about this via email, and requests for grain free recipes.
If you follow along on my Facebook page, you have seen several enticing photos of grain free dishes recently. While I am not grain free, I have been working on a new gluten free flour blend. My experiments have led me to a new batch of shockingly delish grain free dishes.
Lots of you told me you're anxiously awaiting those new recipes. Many of you shared on Facebook or via email how you've made the switch to a grain free diet (eliminating gluten free grains like corn, millet, and sorghum) and have realized terrific health benefits.
If you are grain free, whether it is for weight loss, digestive issues, food allergies, or another reason, I support you in your journey to optimal health. I want to meet you where YOU are. That's why I'm always researching and working on projects like new flour blends and new recipes. I want to help you achieve your health and nutrition goals, whatever they are.
Now... Guess what?! Beginning next Tuesday, May 1, together, we will enjoy an entire month of grain free recipes here at GlutenFreeGigi.com. It's going to be a fun adventure I can't wait to share with you!
But, I'm not just going to start providing neat new recipes only to leave you curious and wondering if a grain free diet is for you or not.
I know you have questions and your questions deserve answers! So before we get to those new grain free treats next Tuesday, let's take a look at some research-based facts about grains and grain free living!
Would I be Gluten Free Gigi if I did it any other way? Of course not!
The fact is, when evaluating any claim the BEST practice is to turn to valid, unbiased research. Regardless of a research outcome (even when it is not what we wish it to be), there is one thing we can rely on: The data will tell the story and the data do not lie.
Grain free living is an enormous topic. This is certainly not an all-inclusive article; instead, it is a sort of "surface-scratching conversation starter" to help inform you so you can consider what might be behind the grain free claims like those we see daily online, in the media, and in our social networking circles.
And, who knows... Maybe this will even help you find yourself slipping into your own lab jacket the next time you hear or read a claim about what “we all” should be doing!
Now, let’s help ourselves to a satisfying serving of truth about a grain free diet!
Grain Free Pancakes!
Finding Balance among Extremes:
More Whole Grains OR No Grains at All?
If you’ve been reading my weekly “A Side of Science” articles, or if we’ve met in person at one of my lectures, you know I do not live in extremes. Balance, moderation, and common sense are, for me, the trifecta of well-being.
For this reason, suggestions to eliminate entire food groups from our diets, unless medically necessary and supported by empirical research (for example, with health issues like Celiac disease or foods like dairy prodcuts), make me uneasy.
While many individuals eating grain free have very specific and legitimate reasons for doing so, the fact that grain free eating is trending has some people feeling pressure to “go grain free”, even when they aren’t really sure why they might want or need to do so. Simply because an idea is popular doesn’t mean it is for everyone.
I am often asked if I advise people to go grain free.
The reality is, I don’t advise anyone to eat one way or another. A dietary change is a lifestyle change. What I do is do the legwork for you. I sift through the best research available, and present the facts for your review. Then you’re armed with the knowledge you need to make an informed decision about your health. After all, isn’t that BEST for all of us?
I feel certain no one, not even an adamant advocate of grain free living, would suggest anyone blindly adopt a major dietary change without first being armed with facts (and discussing the changes with a trusted health care professional).
So, should YOU take the plunge and go against the grain to adopt a grain free lifestyle? To answer the question (I've seen it and gotten it myself a lot), let's, like we always do, look at the unbiased, fact-based information to help you begin making that decision.
First, let’s look at what “going grain free” means. (It’s not as straightforward as you might think!)
Next, we’ll address two main arguments against grains (there are many, but these two are chart-toppers!).
Finally, we can use what science tells us about how grains (or lack of them) impact our overall health to evaluate our individual needs when it comes to grains in our diet. Remember, the data do not lie.
What is a Grain Free Diet?
A grain free diet is just that... an eating plan free from all grains. Meats and other animal products and byproducts (proteins), vegetables, and fruits are all grain free possibilities for creating grain free meals. Simply eliminating grains may seem straightforward; however, opinions differ on what is and what is not a grain.
For example, many individuals going grain free say to also avoid quinoa and amaranth. Others consume quinoa and amaranth as part of a grain free diet noting that they are classified as pseudo-cereals and not true grains. See? It's already getting a little complicated. The truth is, because we are eating the quinoa and amaranth seeds, these are not technically grains. I've even talked to a grain scientist about it.(For more about the classification of amaranth and quinoa click the links.)
Then there’s the rice debate. According to the USDA, brown rice is categorized as a whole grain (along with the pseudo-cereals amaranth and quinoa). Rice is technically a seed and considered a cereal grain. Opinions vary among individuals living grain free on whether or not rice is acceptable as part of the diet. The situation is complicated again.
Here's the bottom line: True grain free eating really depends on whose definition of grain you decide to use.
Some individuals I asked about their grain free diet only eat meat, fish, poultry, dairy products, vegetables, and fruits. Others told me they embrace an entirely plant-based grain free diet and happily consume the pseudo-cereals mentioned above.
Whatever the case, the diets are essentially grain free. It's just a question of how strictly each individual is drawing the line.
So let’s take a look at the two main arguments in favor of going against the grain...
Grains Cause Inflammation and Contain Anti-Nutrients...
Or Do They?
Do grains truly cause inflammation?
Because my research specialty was chronic inflammatory pain, I speak frequently about inflammation in the body, as well as foods that increase it and foods that reduce it.
While it is accurate to say highly refined grains (for example white rice, boxed, processed cereals, most pasta products, and corn tortillas) do elicit an inflammatory response in the body, research does not indicate this to be the case with all grains. In fact, there is an overwhelming body of research supporting the anti-inflammatory effects of whole grains. (More on this in a moment.)
{highly refined grains ~ grains significantly altered from their natural state. Refining involves one or more of the following: removal of the bran and germ (click to read more about whole grain composition), bleaching, mixing, or brominating. These processes remove vital nutrients and the majority of fiber from grains. Although refined grains are typically enriched (nutrients are added back), they are not nearly as nutrient dense as the original whole grain.}
Whole grains (of course, we will limit ours to gluten free whole grains) like certified gluten free old fashioned or steel cut oats and brown rice have been shown to reduce inflammation in the body. This is due, in large part, to the antioxidants they contain.
{antioxidants ~ substances in foods we eat that slow or prevent free radical damage to our cells; some common antioxidants are vitamin C, beta carotene, and flavonoids.}
For example, brown rice contains significant amounts of manganese. This trace mineral plays a role in several metabolic reactions, but its “nutritional wow factor” comes from the part it plays as a component of superoxide dismutase (SOD). This super-antioxidant resides inside our cells and acts as one of the body’s front-line defense mechanisms against free radical damage.
The anti-inflammatory properties of whole unrefined grains doesn’t end with brown rice. My search of the very reputable National Center for Biotechnology Information database revealed 50 articles involving specific research on whole grains and inflammation. Of these, none revealed data indicating whole grains have an inflammatory effect on the human body. In fact, as you will see from these most recent studies, findings are quite the contrary. Time after time, the data show whole grains have an anti-inflammatory effect.
Here is current research indicating the anti-inflammatory properties of whole grains:
From Children's Nutrition Center , Department of Physiology and Biophysics, University of Arkansas for Medical Sciences in Journal of Agriculture and Food Chemistry 2012:
“...certain dietary components, including polyphenols and other types of compounds, found in various dietary factors including fruits, berries, vegetables, nuts, whole grains, and foods of marine origin, can play an important role in attenuating and mitigating chronic pro-inflammatory processes associated with chronic diseases.”
In Gluten Free Gigi terms:
Certain substances in foods (we’ll get to polyphenols in the next section) like whole grains reduce and lessen the severity of immune responses that cause inflammation in the body.
From the School of Medicine, University of Southampton, Southampton, UK in British Journal of Nutrition 2011:
“Healthy eating patterns are associated with lower circulating concentrations of inflammatory markers. Among the components of a healthy diet, whole grains, vegetables and fruits, and fish are all associated with lower inflammation.”
In Gluten Free Gigi terms:
People who eat healthy foods, including whole grains, have lower levels of inflammatory compounds in their blood.
From the Department of Nutritional Sciences, University of Toronto, Toronto, Ontario, Canada in Journal of Nutrition 2010:
“...whole grain intake was inversely related to PAI-1 and CRP plasma concentrations, but these relationships were attenuated by the addition of metabolic variables to the model. Refined grain intake was positively independently related to plasma PAI-1 concentrations.”
In Gluten Free Gigi terms:
As whole grain intake increased, inflammatory proteins in the blood decreased. That means more whole grains = less inflammation. BUT... when researchers added in other factors that may cause inflammation in study participants, the impact of whole grains on reducing inflammation was not as strong. Processed grains in the diet were associated with higher inflammatory markers in the blood.
The bottom line: Refined, highly processed grains encourage inflammation in our bodies. Gluten free whole grains, or pseudo-grains, can be a nutritious part of the diet if we are able to tolerate them.
BUT... There is still the issue of the sinister-sounding anti-nutrients. Let’s take a look...
Do grains contain anti-nutrients?
Anti-nutrients are substances that interfere with nutrient absorption. Some common anti-nutrients are phytic acid, lectins, and flavonoids (a type of polyphenol).
Anti-nutrients, singled out as negative components of grains, occur in nearly all foods to some degree. In fact, some of these compounds actually provide health benefits.
For example, one of the most common anti-nutrients is in green tea. Tannins in green tea are a type of polyphenol. They give this popular Chinese beverage its super-healthy anti-cancer properties.
Research from the University of San Francisco suggests polyphenols in green tea increase levels of the brain chemical dopamine, which increases positive mood. Polyphenols (flavonoids) are also known to lower the risk of inflammatory diseases like diabetes and cardiovascular disease.
But there is more to it than the positive benefits of these so-called anti-nutrients in your morning cup of green tea. To make an informed decision about whether or not to eliminate grains from our diet, let's take a closer look...
Here are two more anti-nutrients, where they occur most, and how our bodies tolerate them...
Phytic acid (also called phytate) is found in:
· Nuts
· Seeds
· Grains like rice, wheat, oats, and corn
· Beans, including soy
Our bodies are incapable of digesting phytate because we lack the necessary enzyme (phytase) to do so. Phytate binds to minerals and metals in the body (like iron, zinc, calcium, and magnesium), preventing their absorption. It literally takes these substances out of the body with it.
While phytic acid is an antioxidant and can rid the body of heavy metals, it can take that “house cleaning” too far and lead to mineral deficiency.
If you are concerned about reducing phytate in the foods you eat, you may consider fermenting certain foods and/or purchasing sprouted flours. I recommend a Google search for “fermenting foods to reduce phytic acid” or “gluten free sprouted flours” as a starting point.
Lectins are found in most foods in varying concentrations, but are most prevalent in:
· Grains (or pseudo-cereals) like wheat, wheat germ, quinoa, rice, buckwheat, millet, oats, and corn
Note: many individuals on a grain free diet consume quinoa, buckwheat, and millet because they are not true grains; however, they do contain high levels of lectins just as some true grains do.
· Legumes, including dry beans, peanuts, and soybeans
· Nightshades like potatoes, eggplant, tomatoes, and peppers (you can read more about nightshades here)
· Dairy products (especially when livestock are fed a grain-based diet)
These proteins are difficult for our bodies to break down, as they are resistant to stomach acids and digestive enzymes. Research indicates lectins adhere to and damage the intestinal lining, and can even slip through and find their way into the bloodstream, often taking with them toxins and partially digested food. This is referred to as “leaky gut”.
Avoiding lectins seems nearly impossible, but reducing lectin intake can be achieved by soaking foods like dry beans before cooking and eating, sprouting grains, and fermenting vegetables. Again, I recommend a Google search for more information on sprouting and fermenting techniques. For a quick and easy how-to on preparing (and soaking) dry beans, check out my YouTube Video “Cooking Dried Beans”.
While these so-called anti-nutrients do have some negative impact, certain lectins are being seriously examined by scientists as potent cancer-preventing agents, especially in colon cancer.
And in Liverpool, England, lectins extracted from mushrooms are used as a protective eye treatment after glaucoma surgery.
So, how do we make a decision on a grain free diet when some of the “top” reasons for going against the grain seem to go against the science?
First, it helps to look at our own situation and determine if the gluten free grains we are eating may be the cause of unexplained issues, particularly if we are experiencing gastrointestinal (GI) issues, even on our strict gluten free diet.
One good way to do this is with an elimination diet. You can remove all grains (pseudo-grains included) from your diet for 2 to 3 weeks. Then reintroduce them one at a time. If GI upset returns after one is reintroduced to your diet, then you have a pretty good clue that grain may not be for you!
Then you have some individuals who report they simply feel better, generally, when eating grain free. If that is the case for you, chances are you should continue what you are doing. If you’re feeling healthy and full of energy (grain free or not), that is a great sign your body is functioning well!
Remember, I'm a big advocate of doing what works for you! And, if eating grain free seems to have you on a good path or, based on your current situation, what you have read here has helped you decide what route to take, then that's what we're after.
When information is offered as fact without science to support it, it can lead to confusion. At the very least, this makes it difficult to choose what is best for our optimal health. At the worst, it can be dangerous, particularly if we receive misinformation about our diet and nutrition.
Please, find a few voices of legitimate, science-based reason and refer to them often. That will help you simplify your life, keep your health costs affordable, and lead you to functional nutrition to keep you well for many, many years!
It is my goal to be among those voices of reason for you, right here, every week. That is why, if you have questions, I encourage you to email me at mailbox@glutenfreegigi.com. You may see your questions answered right here!
~g~
Don't forget to come back on Tuesday and check out all new grain free recipes!
Until then, join me in the kitchen and try some of my gluten free recipes!
Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living simple, affordable, and nutritious for everyone!
I work to provide you with the best unbiased, fact-based, research-backed, most useful source of information for your gluten free diet I can. I want to help because I understand how challenging it can be!
Click here to learn more about who I am and my gluten free story.
Don't forget to click here to SIGN UP for my FREE E-LETTER too! You'll receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles!
Be sure to stop by on Tuesday, May 1... All month long, I'll be sharing GRAIN FREE RECIPES to add to your gluten free recipe file. Don't miss this month of ALL NEW exciting dishes!
~g~
Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!
Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!
If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.
I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!
Follow Along...
On Twitter and "Like" me on Facebook!
You can also check out my boards on Pinterest and find out what I’m posting on Google+!
These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!
I love following you, too! Make sure you let me know you’re out there!
The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!
P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!
xo,
Gluten Free Gigi
Don't Take My Word for It... Check My Sources!
Wu, J.T. (2008). Circulating Homocysteine Is an Inflammation Marker And A Risk Factor of Life-Threatening Inflammatory Diseases, Journal of Biomedical Laboratory Science 107-111.
The Manganese Health Research Program
Psychology Today
National Center for Biomedical Technology
Kent D, et al. (2003). Edible mushroom (Agaricus bisporus) lectin inhibits human retinal pigment epithelial cell proliferation in vitro. Wound Repair and Regeneration, 11(4):285-91.