Dietitians say that giving up grains has some surprising side
effects.
If you're planning on
trying the Paleo or Whole30 diet, you'll have to give up grains—what here's can
happen.
The label "whole
grain" is like a nutritional Golden Ticket for healthy foods.
"A whole grain is
the entire seed—the bran, the endosperm, and the germ. In addition to extensive
health benefits, whole grains contain key nutrients that help to satiety and fullness
"According to Bonnie Taub-Dix, RDN, founder of BetterThanDieting.com and
author of Read It Before You Eat It – From Label to Table, "Whole grains
can be found in a variety of foods, including oatmeal, whole-wheat pasta, and
even popcorn."
But going grain-free has
become more prevalent in recent years, and there may be many reasons why
someone gives up grains. Popular diets like the Paleo Diet and the Whole30
Diet, for example, require dieters to avoid grain.
"When people give up
grains, it's generally out of a desire to avoid carbs rather than a medical
need to avoid them," Taub-Dix explains.
But people with certain
health conditions may need to go grain-free.
"People with food
allergies, intolerances, or inborn metabolic errors like phenylketonuria or
celiac disease," Sandra J. Arevalo, MPH, RDN, CDN, registered dietitian
nutritionist and national spokesperson for the Academy of Nutrition and
Dietetics, says.
Going grain-free might
have several benefits and drawbacks. Here are ten side effects of not eating
grains, according to dietitians.
1. It may increase the
risk of cardiovascular disease.
According to a 2016 BMJ study, avoiding grains may increase your risk of cardiovascular disease.
"This is due to the
lack of dietary fiber that provides important nutrients that help clean
antioxidants," Arevalo says.
2. It could lead to
nutritional deficiencies.
"Whole grains are a
powerhouse of nutrients that include fiber, B vitamins, folate, protein, iron,
antioxidants, and much more," explains Taub-Dix. "Enriched grains can
help us get nutrients like iron that we may or may not get from other foods.
Iron-fortified foods are essential for menstruating women."
3. It may increase your
risk for diabetes.
According to a study published in May 2017, avoiding grains may increase your risk of type 2
diabetes.
"The more whole
grains you eat, the less likely you are to get diabetes," adds Arevalo.
4. It could cause
constipation.
"Giving up grains,
especially whole grains, can cause constipation, bloat, and gastrointestinal
distress," explains Taub-Dix. "If you don't consume grains at all,
slowly add those that are high in a fiber back into your diet, making sure to
pair them with fluids like water or tea to avoid any adverse side effects.
Including a variety of whole grains in your diet will get you shifting a good
way!"
5. It may help manage
inflammatory bowel disease (IBD).
According to research
published in the Journal of the Academy of Nutrition and Dietetics in August
2015, 92% of participants who maintained the Specific Carbohydrate Diet (a
grain-free diet) reported that it helped them stay healthy and in remission IBS.
6. It could lead to
weight gain.
A March 2017 study found
that giving up grains could weight gain.
"Not eating enough
whole grains can lower our resting metabolic rate and, as a result, the amount
of calories we burn," adds Arevalo.
7. It may increase your
inflammation.
According to a
meta-analysis of nine studies published in October 2018, increasing your diet
of whole grains may help reduce inflammation. While the study didn't look at
the mechanism behind how complete grains can decrease inflammation, the
researchers pointed out a few hypotheses: One is that whole-grain products
contain phytochemicals that can exert anti-inflammatory. Another is that
whole-grain foods contain compounds metabolized by the good bacteria in our gut
microbiota, resulting in short-chain fatty acids (SCFA), which have been linked
to reduced levels of low-grade systematic inflammation.
8. It may impact your
immune health.
Skipping whole grains may
cause your immune system to take a hit.
"Whole grains make
the good bacteria in your gut happy!" According to Taub-Dix. "Fiber
serves to fuel the microbiome, which helps us support a healthy immune
system," says science.
9. It may increase your
risk of breast cancer.
According to a study
published in August 2019, consuming healthy grains may help prevent breast
cancer.
"When you don't eat
whole grains, you're missing out on an important source of bioactive
phytochemicals that can help control breast cancer at every stage," adds
Arevalo.
10. It may benefit those
with gluten-related diseases.
Some grains, like whole wheat, are sources of gluten: a protein that can cause digestive discomfort in sensitive individuals. A February 2018 study found that those with gluten-related diseases like celiac disease and gluten sensitivities who stayed on a gluten-free diet, which excludes some grain foods, reported decreased symptoms.