What's the deal with whole grains? Are they good or bad?

[Mai72]

Whole grains has been getting a bad rap mainly due to the keto diet. Growing up we were told that whole wheat was the way to go: whole wheat pasta, brown rice, etc. Now, these food choices are suddenly bad for us? I was following keto for a while, but I didn't like the fact that I was eating 400g of fat per day, and my fiber intake was low. Many of the food choices on keto are low in fiber since you're eliminating carbs.

What about inflammation and spikes in sugar? I know that white pasta and white rice can cause these issues, but whole grains? If white rice was so bad, why have Asians been able to eat white rice for centuries with no ill effects?

 

[mikeymikec]

I am not a dietician, however due to a chronic condition I've spent a fair bit of time reading up about dietary matters.

WARNING: What follows is mostly about poop.

AFAIK the role of fibre (soluble or insoluble) in diet planning is pretty much entirely down to regulating a healthy pooping routine (ie. rating 3 or 4 on the bristol stool chart). To a person with a reasonably typical and comfortable situation in gutsville, I'd recommend using fibre (of both insoluble and soluble varieties) as a corrective measure only. From a purely fibre perspective, I wouldn't advocate "brown is better than white bread" etc., since any given person might be getting sufficient fibre in their diet from other sources.

Whole grain foods (aka. insoluble fibre / roughage) AFAIK are good for you insofar as they play a role in helping regulate the passage of matter through the digestive system. If matter passes through the gut too slowly it can cause problems with inflammation of the gut and/or constipation. Add insoluble fibre to the mix and poops will get likely broken down into more manageable and frequent deliveries as the gut wants to quickly expel that which it can't absorb. Also, too much insoluble fibre will irritate the bowels and maybe cause diarrhoea.

I know of no link between insoluble fibre and spikes in sugar processing since by definition insoluble fibre neither absorbs nor is absorbed by the gut lining.

 

[whm1974]

Keto is more or less a fad diet. You are better off eating a variety of foods including whole grains. I've reading about whole grain barley and it seems that grain will prevent spikes in sugar.

 

[Mai72]

I am not a dietician, however due to a chronic condition I've spent a fair bit of time reading up about dietary matters.

WARNING: What follows is mostly about poop.

AFAIK the role of fibre (soluble or insoluble) in diet planning is pretty much entirely down to regulating a healthy pooping routine (ie. rating 3 or 4 on the bristol stool chart). To a person with a reasonably typical and comfortable situation in gutsville, I'd recommend using fibre (of both insoluble and soluble varieties) as a corrective measure only. From a purely fibre perspective, I wouldn't advocate "brown is better than white bread" etc., since any given person might be getting sufficient fibre in their diet from other sources.

Whole grain foods (aka. insoluble fibre / roughage) AFAIK are good for you insofar as they play a role in helping regulate the passage of matter through the digestive system. If matter passes through the gut too slowly it can cause problems with inflammation of the gut and/or constipation. Add insoluble fibre to the mix and poops will get likely broken down into more manageable and frequent deliveries as the gut wants to quickly expel that which it can't absorb. Also, too much insoluble fibre will irritate the bowels and maybe cause diarrhoea.

I know of no link between insoluble fibre and spikes in sugar processing since by definition insoluble fibre neither absorbs nor is absorbed by the gut lining.

I #2 at least once per day, so I'm good there. I drink a nutribullet once per day. It has spinach/kale, banana berries, green powder, flax oil and collagen powder.

 

[Mai72]

Keto is more or less a fad diet. You are better off eating a variety of foods including whole grains. I've reading about whole grain barley and it seems that grain will prevent spikes in sugar.

I was thinking the same thing. I love to do my vegetarian meal, which has bell peppers, mushrooms, broccoli and 100g of whole wheat pasta. I believe that whole wheat pasta is low on the glycemic index. I still like my coconut oil though.

 

[deadlyapp]

Grains have gotten a bad rap as of late, due to the mass influx of people complaining of gluten intolerance, etc. Whole grains and refined grains both have a place and both are good carbohydrate sources but shouldn't serve as your only carbohydrate source. Whole grains only benefit you more (insofar when compared against enriched grains) basis the reduced glycemic index and increase in fiber - however if you want a fast carb source, or get plenty of fiber elsewhere, then there's really no real reason to put whole grains above enriched grains (ignoring micronutrients).

I have both whole grains and refined grains in my diet, but primarily try to get my carbs from starchy vegetables or oats. This week my carbs are coming from root vegetables, sweet potatoes, and cereal which is a blend of oat and whole wheat. Last week it was sourdough bread, oats, and corn cereal.

YMMV

 

[FeuerFrei]

Your body has a means of dealing with sugar spikes and inflammation ... it's called cortisol. Those are only an issue if your body somehow impaired in processing sugar intake. Most people are not some delicate flower whose body chemistry will be thrown into a tailspin at the gulp of a donut.

When people are out to make money, they focus on any potential upsides/downsides, whatever's expedient, omitting the salient info on your body's ability to handle the food in question.

 

[whm1974]

Grains have gotten a bad rap as of late, due to the mass influx of people complaining of gluten intolerance, etc. Whole grains and refined grains both have a place and both are good carbohydrate sources but shouldn't serve as your only carbohydrate source. Whole grains only benefit you more (insofar when compared against enriched grains) basis the reduced glycemic index and increase in fiber - however if you want a fast carb source, or get plenty of fiber elsewhere, then there's really no real reason to put whole grains above enriched grains (ignoring micronutrients).

I have both whole grains and refined grains in my diet, but primarily try to get my carbs from starchy vegetables or oats. This week my carbs are coming from root vegetables, sweet potatoes, and cereal which is a blend of oat and whole wheat. Last week it was sourdough bread, oats, and corn cereal.

YMMV

I wonder how many people are actually gluten intolerant and not, but just think they are?

Your body has a means of dealing with sugar spikes and inflammation ... it's called cortisol. Those are only an issue if your body somehow impaired in processing sugar intake. Most people are not some delicate flower whose body chemistry will be thrown into a tailspin at the gulp of a donut.

When people are out to make money, they focus on any potential upsides/downsides, whatever's expedient, omitting the salient info on your body's ability to handle the food in question.

I think people have been eating grains far longer then 10,000 years. Hunter-Gathers would have eaten anything they could make edible by cooking and/or fermenting.

 

[WelshBloke]

Most people are not some delicate flower whose body chemistry will be thrown into a tailspin at the gulp of a donut.

This. We evolved to eat whatever crap we came across. Just don't eat too much of any one thing. It's not like any of you are going to live forever anyway!

 

[paperfist]

I think the buzz is because some of them cause Celiac disease now:

https://www.verywellhealth.com/celi...75.1937403859.1539295419-172938140.1539295419

https://medium.com/thrive-global/ho...ormone-balance-for-women-over-40-5a4cecc3ac61

 

[whm1974]

I think the buzz is because some of them cause Celiac disease now:

https://www.verywellhealth.com/celi...75.1937403859.1539295419-172938140.1539295419

https://medium.com/thrive-global/ho...ormone-balance-for-women-over-40-5a4cecc3ac61

I think we need some hard science to back this up. A few studies by themselves aren't worth much.

 

[amyklai]

Whole grain takes longer to digest, which means that compared to products based on white flour, you don't get a quick sugar spike with all the negative effects. Wheat bran also contains protein, vitamins, mineral nutritients, oils, The downside is that it causes digestion problems for some people, but that's a non issue for most.

There are also other alternatives, lentils, beans, chickpeas etc. all provide "slow" carbohydrates - and a lot of protein and micronutritients.

Also, add me to the "Keto is a fad" list.

 

[whm1974]

Also, add me to the "Keto is a fad" list.

Along with the Palo aka the caveman diet as well.

 

[Muse]

As a rule they are recommended, but I'm concerned about rice, particularly brown whole grain rice because of the arsenic issue. Google it.