Have the food experts been misleading you?
Whole grains. Day after day we are absolutely bombarded with them and their wide range of associations in our culture. Some of them we recognize as unhealthy - like spaghetti dinners, donuts, apple pie, birthday cake, etc.
However, there are others that are just as solidly etched into our modern American psyche that appear, and in fact are marketed as healthy - corn on the cob, whole wheat bagels, bran muffins... the list goes on and on. Grains have become such a staple of the American diet that they take up the majority of the square footage at any local supermarket!
Despite the food pyramid's efforts to convince you that grains should be the largest percentage of your nutritional intake, they will single handedly destroy your weight loss efforts or any efforts you make to improve your body composition. Sounds like a bold statement, doesn't it? Good! Am I suggesting that the "experts" may be giving you the wrong advice? YES! But let's look at why...
Among my many problems with grains, the first and foremost is the effect it has on your glucose levels, thus eliciting an unhealthy insulin (and other hormones) response. Humans have developed the insulin response to help us metabolize sugar and to carry excess glucose out of the bloodstream. However, we as a human race have simply not evolved enough (nor do I believe we ever will) to handle the mass quantities of carbohydrates with which we tax our systems. And make no mistake about it, the average American's carbohydrate intake comes from grains!
So why is this a problem? Simply put, grains elicit a physiological response that favors fat storage. All carbohydrates are broken down into glucose. Unless you've just completed a long, physically taxing workout (in which case those grain-based foods could be used in restocking depleted glycogen stores), then those carbohydrates will more than likely be stored as fat. In addition, the hormonal production that occurs to respond to elevated glucose levels also taxes the adrenal system, the pancreas, and the immune system. That's not the way I would want to approach a fat loss program!
As far as the nutritional value of grains...they truly fall short of being the complete nutritional sources they're cracked up to be. What they may give you in fiber, they lack in many other categories. They have been associated with vitamin and mineral deficiencies, and they have also been proven to reduce the body's ability to process Vitamin D.
Whether you're trying to lose weight or simply make healthier food choices, the question is the same. Why not get the same nutrients from the sources that won't come back and haunt you? For example, you can get the same B6 vitamins from chicken that you can get from whole wheat pasta...and without the havoc on your blood sugar! Similarly, if it's fiber you're after, why not get it from real fruit and vegetable sources? In terms of nutrient density, grains can't hold a candle to whole, natural food sources!
Hold on, there's more to this grain story! There are other substances that lurk in grains that can really wreak havoc on the digestive system. Specifically, gluten and lectins... both of which you may say initiate digestive chaos!
Gluten is the large, water-soluble protein that is found in most common grains like wheat, rye, and barley (By the way, it's also the primary adhesive in wallpaper paste). Gluten has proven to elicit a perceptible inflammatory response in most people. Over time, those who are particularly gluten intolerant can also develop an array of dismal medical conditions, including joint pain, acid reflux, and autoimmune disorders.
Lectins, though more mild, are still natural toxins that are found in most common grain varieties. Researchers have uncovered that lectins can actually inhibit the natural functions of the GI tract, allowing an array of undigested molecules into the bloodstream. Over time, this repeated taxing of the digestive system can lead to the further development of autoimmune disorders.
Here's the bottom line (for those of you who enjoy mathematical equations): grains = glucose spikes = insulin response = fat storage. Not a great formula for success if you're trying to lose weight or burn fat from your body. A diet low in grains has been shown to manage your blood sugar, and therefore decrease your risk for problems associated with diabetes. Also, low grain diets will help you lower your blood pressure, alleviate digestive problems, minimize inflammation, and shed abdominal fat.
Look, it's not going to be easy to eliminate grains completely from your diet, especially because they've become such a staple of the American diet. But take it one step at a time and have patience with the process. Make small changes first- replace your cereal with eggs, replace your sandwiches with salads, and pile some veggies on your plate for dinner instead of rice or pasta! Your waistline, and your health will thank you.
If you feel that your carbohydrate intake has hindered your weight loss, share your struggles with us and the community by leaving your comments below. We'll answer and questions and you are sure to get some helpful hints!
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