Surprising side effects of grain abandonment
If you plan to try the Paleo or Whole 30 diet, you will have to give up the grains - here's what can happen.
The label "whole grains"Is like a nutritional gold ticket onhealthy food.
"An entire grain is the set of sound seeds, endosperm and germ. Whole grains contain key nutrients that contribute to satiety and fullness, in addition to extensive health benefits, "says dietitianBonnie Taub-Ten, RDN, Creator ofBetterthandieting.com, author ofRead Before Eating - Take Label on the Table. "Many foods contain whole grains, such as oatmeal, whole wheat pasta, and even popcorn. »
But going without grain has become more popular in recent years, and there may be several reasons why someone gives grains. For example, popular diets like thePaleo Diet and theWhole30 diet Require people with diet to go without grain.
"When the grains are given in place, this practice usually arises more than one desire for carbohydrate gap rather than a medical need to avoid them," says Taub-Ten.
But people with certain health conditions may need to go without grain.
"People suffering from food allergies and / or innate metabolic errors, such as phenylketonuria or celiac disease," saysSandra J. Arevalo, MPH, RDN, CDN, Recorded nutritionist dietitian and national spokesperson of the Academy of Nutrition and Dietetics.
Overall, there may be many positive and negative points related to go without grain. Here are the 10 side effects of not eating grains, according to dieticians. (If you read this because you do Whole30, do not missThe ultimate guide exactly what foods you can and can not eat on Whole30.)
It can increase the risk of cardiovascular disease.
A 2016Bmj to study found that grain cutting can increase your risk of cardiovascular disease.
"This is due to the lack of food fiber that provides important nutrients that help own antioxidants," says Arevalo. To learn more about what might happen if you do not get enough fiber, see these5 major side effects not to get enough fiber, says science.
It could lead to nutritional deficiencies.
"The multitasking whole grains providing a power of nutrients such as fibers, b vitamins, folic acid, protein, iron, antioxidants, and much more," said Taub-ten. "Enriched grains can compensate for nutrients that we can not get in our food from other foods, such as iron.Enriched food iron Are particularly important for menstruated women ".
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It can increase your risk of diabetes.
AStudy May 2017 have found that giving grains can also increase your risk of diabetes.
"The whole grains you eat, the better your risk of developing diabetes," says Arevalo.
This could cause constipation.
"Renouncing grains, whole grains in particular, can lead to constipation,inflateAnd gastrointestinal disorders, "said Taub-ten. If you hardly eat grains now, add those who arefiber-rich When dining slowly, and make sure with fluids like water-or tea to minimize side effects. Adding a variety of whole grains will really you have a good way! »
It can help manage inflammatory bowel disease (Mii).
Eighty-two percent of participants who have eaten the specific carbohydrate regime (a grain-free plan) indicated that he helped them stay healthy and in remission of IBS, aStudy August 2015 in theJournal of the Academy of Nutrition and Dietetics find.
It could lead to weight gain.
AMarch 2017 study have found that giving grains could actually result in weight gain.
"Whole grains Not enough to eat can help reduce the metabolic rate at rest, and thus reduce the amount of calories we are burning," says Arevalo. (Read more:26 worst habits slow down your metabolism, says science)
It can increase your inflammation.
aOctober 2018 meta-analysisNine studies have shown that the increase in your entire grain consumption can actually help reduce inflammation. Although the study did not examine the mechanism behind how entire grains can reduce inflammation, researchers noted a few assumptions: the first is that whole grain products contain phytochemical compounds that can exert a anti-inflammatory. And another is that whole grain food contains compounds that are metabolized by beneficial bacteria in our intestinal microbiota, which produce short chain fatty acids (GACC) that have been linked to reduced levels of the systematic inflammation of Low grade.
It can affect your immune health.
Whole grains can jump effectively causing your immune system to take a shot.
"Whole grains make your gut bacteria (the good) smile!" Taub-ten says. "Science has shown that fiber helps power the microbiome to help us support a healthy immune system."
This can increase your risk of breast cancer.
aAugust 2019 study I noticed that eating whole grains can help prevent breast cancer.
"When your diet lacks whole grains, you miss a large source of bioactive phytochemies, useful in the management of each step of the carcinogenesis of the chest," says AREVALO.
This can benefit those with gluten-related diseases.
Some grains, such as whole wheat, are sources of gluten: a protein that can cause digestive discomfort in sensitive individuals. AFebruary 2018 study Found that people with gluten-related diseases such as celiac disease and gluten sensitivities that remained on a gluten-free diet, which excludes some cereal foods, reported a decrease in symptoms.
If you plan to delete grains from your diet because you think you have gluten sensitivity, consider theseSide effects to abandon gluten, according to science first.
