I have an interesting observation (that I personally discovered) to share with you.
Grains are a staple food in Indian diet (worldwide too). Grains are the seeds. Seeds contain the germplasm of the plant. Germplasm carries the genes for the next generation. So, obviously the plants will have a mechanism to protect the germplasm from predators, just like every animal and humans give highest priority to protect their babies!
Birds and animals don't digest seeds completely because plants have evolved protective seed coats. The seed coat has a structure and compounds that prevents complete breakdown. Only upper coating of the seed is digested. The germplasm is passed in the feces. The seed’s ability to germinate is not affected even after it is eaten and passed out by birds and animals. Infact, seeds germinate better after passing through the digestive system of birds and animals. So, its obvious that plant seeds contain a mechanism to prevent digestion of germplasm even after consumed by animals and birds
But, we humans don’t respect Mother Nature. We think we will make the flour or boil the seeds to use the complete seeds. The seeds protecting compounds are basically poisonous as they are not digested (these are also called antinutrients). But anti-nutrients remain intact even after boiling and making flour.
Traditionally, various methods were used to reduce the antinutrients in seeds before consumption like soaking for prolonged time, fermentation, removing the froth that forms during cooking (phytic acid) etc. Cultural practices like restricted eating of grains, sprouting, seasonal pattern of consuming different grains, avoiding grains in monsoons, regular fasting and abstinence from grains during sickness were practiced to limit the quantity of antinutrients entering our body. Further, castor oil was used regularly to remove accumulated antinutrients from digestive system. This is one of the main reasons for worldwide use of castor oil for cleansing the digestive system regularly.
All of these practices have disappeared from every major culture. So, grains, instead of a nutritious food, have become a source of diseases like:
Celiac disease
Non-celiac gluten sensitivity
Wheat allergy
Fructose malabsorption (often exacerbated by fructans in grains)
Irritable bowel syndrome (IBS) (grain-related symptoms can be triggered by FODMAPs)
Inflammatory bowel disease (IBD) (certain grains may exacerbate symptoms in some individuals)
Eosinophilic esophagitis (EoE) (grains can be a trigger food)
Atopic dermatitis (eczema) (grains can be a trigger food for some)
Migraine headaches (grains can be a trigger food for some)
Rheumatoid arthritis (grains may exacerbate symptoms in some individuals)
Psoriasis (grains may exacerbate symptoms in some individuals)
Hashimoto's thyroiditis (potential link to gluten in some individuals)
Type 2 diabetes (related to refined grain consumption and insulin resistance)
Metabolic syndrome (related to refined grain consumption and insulin resistance)
Cardiovascular disease (related to refined grain consumption and associated risk factors)
Obesity (related to refined grain consumption and high glycemic index)
Dental caries (related to refined grain consumption and fermentable carbohydrates)
Iron deficiency anemia (phytates in grains can inhibit iron absorption)
Zinc deficiency (phytates in grains can inhibit zinc absorption)
Calcium deficiency (phytates in grains can inhibit calcium absorption)
Vitamin D deficiency (indirectly related to grain consumption if it displaces vitamin D-rich foods)
Nutrient deficiencies due to limited dietary diversity (excessive grain reliance)
Diverticulitis (possible association with low-fiber diets, which can result from low whole grain intake)
Constipation (possible association with low-fiber diets, which can result from low whole grain intake)
Small intestinal bacterial overgrowth (SIBO) (grains can contribute to fermentation and symptoms)
Leaky gut syndrome (potential link to gluten and other grain components in susceptible individuals)
Autoimmune diseases (potential links to gluten and other grain components in susceptible individuals)
Neurological disorders (potential links to gluten and other grain components in susceptible individuals)
Mood disorders (potential links to gluten and other grain components in susceptible individuals)
Kidney stones (oxalates in some grains can contribute to certain types of kidney stones).
We started realising these issues from 2015 after I had developed Gastric Ulcer. Since then we have implemented many practices like soaking of grains, not-consuming refined grains and refined flours, following a seasonal rotational practice for grains, using oils to cleanse regularly, quitting of heavy grains, slow cooking etc.
We have discontinued consumption of heavy grains like pigeon pea (tur dal), rajmah and consume every other grain on a rotational basis as per its seasonal pattern. We practice soaking, sprouting and removal of froth during cooking religiously. We consume very less grains in summers. Our favorite for regular consumption is masoor dal, as it is nutritious, tasty and easily digested.
One good method of overcoming grain related issues is - using a sprouted grain flour. Sprouted grain flour has several benefits like: Increased nutrient availability, improved digestibility, lower glycemic index, higher fiber content, potential prebiotic benefits, enhanced vitamin content, reduced antinutrient levels, altered gluten structure, increased antioxidant activity, improved taste and texture.
Grain-free, grain-limited, careful consumption of grains or a grain-conscious diet has so many benefits like:
Improved blood sugar control:
Reduced spikes in blood glucose levels.
Enhanced insulin sensitivity.
Weight management:
Potential for weight loss due to reduced refined carbohydrate intake.
Increased satiety from higher protein and fat intake.
Reduced inflammation:
Decreased systemic inflammation in some individuals.
Potential relief from inflammatory conditions.
Improved digestive health:
Reduced bloating and gas in those with grain sensitivities.
Potential relief from IBS symptoms.
potential reduction of symptoms from SIBO.
Enhanced energy levels:
More stable energy throughout the day.
Reduced energy crashes associated with high-carbohydrate meals.
Improved mental clarity:
Potential reduction in brain fog.
Possible positive effects on mood.
Skin improvements:
Potential reduction in acne and eczema in some individuals.
Reduced risk of certain chronic diseases:
Lower risk of type 2 diabetes.
Potential reduction in cardiovascular risk factors.
Nutrient density:
Increased focus on nutrient-dense foods like vegetables and healthy fats.
Reduced food cravings:
More stable blood sugar can reduce cravings for sugary and refined foods.
Potential relief from autoimmune symptoms:
Some individuals with autoimmune conditions report symptom improvement.
Reduced risk of dental caries:
less fermentable carbohydrates, that feed oral bacteria.
Improved cholesterol levels:
possible reduction of LDL cholesterol and Triglycerides.
Reduction of Migraine frequency:
For people who have grain related migraines.
Reduction of joint pain:
Reduction of pain related to inflamatory arthritis, in some people.
Improved gut flora diversity:
By increasing the amount of diverse vegetables consumed.
Reduced exposure to phytates:
Phytates in grains can inhibit mineral absorption.
Increased mineral availability:
by reducing phytate consumption.
Reduced exposure to gluten:
Very important for people with celiac disease, or gluten sensitivity.
Increased consumption of healthy fats:
Many low grain diets encourage the consumption of healthy fats.
Increased consumption of vegetables:
Low grain diets encourage the consumption of vegetables.
Increased consumption of protein:
Low grain diets encourage the consumption of protein.
More mindful eating:
Requires more thought about food choices.
Reduction of food addictions:
Lower glycemic index foods, can reduce food addiction behaviors.
Support of heart health:
By reducing refined carbohydrates.
Potential improvement of endometriosis symptoms:
Reduction of pelvic pain.
Potential improvement of fibromyalgia symptoms:
Reduction of widespread pain.
Reduced exposure to processed foods:
Low grain diets often reduce the intake of heavily processed foods.
It's crucial to consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have existing health conditions.
Additionally, it's crucial to ensure adequate intake of nutrients typically found in grains, such as fiber, B vitamins, and iron, through other food sources like fruits, vegetables, and legumes.
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