Some grains, especially wheat, are also high in FODMAPs , a type of carbohydrate that can cause digestive distress in many people 42 , However, just because gluten causes problems for many people, this does not mean that "grains" are bad, because many other whole grain foods are gluten-free. This includes rice, corn, quinoa and oats oats need to be labelled "gluten-free" for celiac patients, because sometimes trace amounts of wheat get mixed in during processing.
For this reason, they can cause problems for people who do not tolerate a lot of carbohydrates in the diet. This is particularly true of diabetics, who tend to do very well on a low-carb diet When diabetics eat a lot of carbs, their blood sugars skyrocket, except if they take drugs like insulin to bring them down.
People who have insulin resistance, metabolic syndrome or diabetes may therefore want to avoid grains, especially the refined variety.
However, not all grains are the same in this regard, and some of them such as oats may even be beneficial 45 , Although avoiding all grains may be a good idea for diabetics because of the carbs , whole grains are at the very least "less bad" than refined grains One common argument against grains, is that they contain antinutrients Antinutrients are substances in foods, especially plants, that interfere with digestion and absorption of other nutrients.
This includes phytic acid , lectins and numerous others. Phytic acid can bind minerals and prevent them from being absorbed, and lectins may cause damage in the gut 50 , However, it's important to keep in mind that antinutrients are not specific to grains. They are also found in all sorts of healthy foods , including nuts, seeds, legumes , tubers and even fruits and vegetables.
When diabetics eat a lot of carbs, their blood sugars skyrocket, except if they take drugs like insulin to bring them down. It contains small amounts of vitamins and minerals. Fiber is not added back to enriched grains. People who have insulin resistance, metabolic syndrome or diabetes may therefore want to avoid grains, especially the refined variety. Seasoned baked cod Healthy options for adapting recipes Healthy recipe:
If we were to avoid all foods that contain antinutrients, then there wouldn't be much left to eat. That being said, traditional preparation methods like soaking, sprouting and fermenting can degrade most of the antinutrients 52 , 53 , Unfortunately, most grains consumed today have not gone through these processing methods, so there may be significant amounts of antinutrients in them.
Even so, the fact that a food contains antinutrients does not mean that it is bad for you. Every food has its pros and cons, and the benefits of real, whole foods usually far outweigh the harmful effects of antinutrients. The paleo diet shuns grains on principle, but low-carb diets eliminate them because of the carb content. Many studies on both low-carb and paleo have shown that these diets can lead to weight loss, reduced belly fat and major improvements in various health markers 55 , 56 , These studies generally change many things at the same time, so you can't say that just removing the grains caused the health benefits.
But they do show clearly that a diet doesn't need to include grains to be healthy. On the other hand, we have many studies on the Mediterranean diet, which includes grains mostly whole.
The Mediterranean diet also causes major health benefits and lowers the risk of heart disease and premature death 58 , According to these studies, both diets that include and exclude grains can be compatible with excellent health. If you like grains and feel good eating them, then there doesn't seem to be any good reason to avoid them as long as you're eating mostly whole grains. On the other hand, if you don't like grains or if they make you feel bad, then there is no harm in avoiding them either.
Grains are not essential, and there is no nutrient in there that you can't get from other foods. If you like grains, eat them.
If you don't like them, or they make you feel bad, then avoid them. It's as simple as that. While Adzuki beans can be used in a variety of recipes, they also offer a number of health benefits. Find out the health benefits of Adzuki beans and…. Learn More about grain.
Resources for grain Time Traveler! Explore the year a word first appeared. From the Editors at Merriam-Webster. How Many Scruples in a Dram? The origins of 8 units of measurement.
A grain is a small, hard, dry seed, with or without an attached hull or fruit layer, harvested for human or animal consumption. A grain crop is a grain-producing. Thumbnail descriptions of some of the many whole grain varieties that delight our taste buds in a wide range of dishes. Download a Printer Friendly handout of.
Dictionary Entries near grain Grahamstown Graian Alps grail grain grain alcohol grain amaranth grain beetle. Time Traveler for grain The first known use of grain was in the 14th century See more words from the same century. More Definitions for grain.
English Language Learners Definition of grain. Kids Definition of grain. More from Merriam-Webster on grain Thesaurus: All synonyms and antonyms for grain Spanish Central: Translation of grain Nglish: Translation of grain for Spanish Speakers Britannica English: Translation of grain for Arabic Speakers Britannica.
Comments on grain What made you want to look up grain? Get Word of the Day daily email! Most refined grains are enriched. This means certain B vitamins thiamin, riboflavin, niacin, folic acid and iron are added back after processing.
Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in this table below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.