Whole Grains – Really a Health Food?

Since the blossoming of the health food movement in the 1960s, the unquestioned mantra was “refined grains bad, whole grains good.” Initially, it seemed obvious. I was happy to explain to friends, family, and clients that much of the nutrition in wheat was in the bran and germ. Fiber, B-vitamins, and vitamin E were stripped out in the making of white flour, leaving mostly starch. I even ground whole wheat kernels at home for bread—it was delicious. Many replaced white rice with brown rice, thinking it wholesome and natural.

Then, thirty years ago, I learned that nutrients in white rice were more bioavailable than in brown rice. I found it interesting but kept eating brown rice. About ten years ago, I heard Loren Cordain, Ph.D., speak on his paper “Cereal Grains: Humanity’s Double-Edged Sword.” He acknowledged grains may have been essential for civilization and feeding the world but noted that cereal grains are low in essential nutrients and high in anti-nutrients.

Compared to vegetables, grains fall short in nutrition. For example, broccoli has 2.5 times the protein of wheat, five times that of brown rice, and up to 100-200 times the minerals. The anti-nutrients in grains include:

• Phytates – bind minerals like calcium, magnesium, iron, and zinc, preventing absorption.
• Enzyme inhibitors – reduce stomach acids and pancreatic enzymes needed for digestion.
• Alka-resorcinals – cause DNA, liver, and kidney damage in animal studies; induce inflammation.
• Alpha-amylase inhibitors – block starch digestion; implicated in wheat allergy.
• Pyridoxine glucosides – prevent absorption of up to 80% of vitamin B6.
• Lectins (e.g., wheat germ agglutinin) – cause leaky gut and immune system stress.

Gluten, a protein in wheat, spelt, rye, barley, kamut, and triticale, is difficult to digest. Combined with lectins, gluten peptides may enter the bloodstream, triggering immune responses and creating antibodies. This can contribute to autoimmune disorders such as Crohn’s disease, lupus, rheumatoid arthritis, multiple sclerosis, and fibromyalgia.

Dr. Tom O’Bryan estimates up to 75% of the population has some degree of gluten sensitivity. Dr. Cordain ultimately removed grains from his family’s diet, noting that healthy individuals may tolerate some grains, but anyone with health issues may see significant improvements eliminating them.

Humans have only been eating grains for a tiny fraction of evolutionary history. Grains, even whole grains labeled as "complex carbs," can raise blood sugar as much as refined carbs. High glycemic effects are common when grains are processed into flour, popped, or extruded.

Grains also act as displacement foods, taking the place of more nutrient-dense foods like vegetables and animal proteins. Some seeds and pseudo-grains like quinoa, amaranth, and wild rice may be better but still contain anti-nutrients and fall short of vegetables in nutritional content.

Gluten contains exorphins, opiate-like substances that can be addictive and impair natural killer (NK) cells of the immune system. This can weaken immune defenses and contribute to chronic inflammation.

Try a grain-free or gluten-free diet for 30 days. Replace bread, pasta, rice, and pastries with vegetables, wild-caught fish, grass-fed meats, eggs, low glycemic fruits like berries, and healthy fats such as butter, animal fats, coconut oil, or fish oils. For baking, use coconut flour.

Personally, giving up grains led to a 15-pound weight loss in three months and a 20-point drop in blood pressure. Many clients see improvements in digestive problems, weight, and overall health when avoiding grains, particularly gluten-containing ones.

Dan Butterfield, LMT, CNMT
Butterfield Therapy Assoc
bfieldtherapy@comcast.net
303-652-0511