Are grains bad for you
Okey,this topic is very discussed recently.People on vegan/vegetarian diet think that grains are healthy,
but people on paleo thinks that grains are not healthy or less healthy then we think?So who is right and
who is wrong?
Today most products made from grains are most used food among most people in the world because most of
calories that we consume during the day are from grains or at least 30% of it,which is a lot.That is also what most of “food pyramids” are recommending.
We know that glucose is main fuel for our brain and muscles and thats why most of us
use them.But actually our brain and body can function with low amount of glucose but we will discuss about it on that another time.
Also many grains contains vitamins,minerals and fiber,but they also have high glycemic index(whole unprocessed grains) just like the process one,
low in fat and you might think,then how grains can be bad(unhealthy)? They must be good.
But it is not simple like that.
Firstly grains also contain phytic acid,which is antinutrient.Simple explanation is that this acid block absorption of vital minerals and vitamins in your body like calcium,magnesium,vitamin A,D,E and K.
But there is also research that show that phytic acid also have antioxidant properties
that protect us from diabetes,obesity,heart disease and other diseases.
Also there are studies that show many benefits of using grains in our diet because they can
lower bad cholesterol(LDL),prevent insulin resistance and high triglycerides.
I know you are very confused right now when reading this article,because I was too when I was doing research about it.
But I want to point out some arguments that are linked to this topic.
First is that grains were not part of our diet before 10 000 years like many people on paleo diet claim.
Which might be true(mostly studies show it is like that) but there is also studies that show that our ancestors were eating them in the period of Middle Stone Age,which was 105 000 years ago.[3,4]
So the problem is(if our ancestors didn’t eat) grains we could not evolve to digest them and utilize them,and because of that their consumption is toxic for our body.
If we see example like gluten allergy,we might think that this is logical.
But some animals had adopted to eat grains and they can deal with antinutrients.Those are some birds,rodents and some insects.
Not all grains contain gluten,but if they contain(wheat, rye, and barley) are they bad for consuming?
Some nutritionists says that gluten have negative effects on body like weight gain,memory issues,water retention,
deficiency in vitamin D and calcium,hyperparathyroidism,bone defects and so on,but there is not evidence of this(
at least I didn’t find any if you did,please tell me about it in the comments).
Update : I found some research that Gluten causes gastrointestinal symptoms in subjects without celiac disease and gluten can be trigger for symptoms like
anemia, weight loss, self-reported wheat intolerance
and bowel disorders .
There are also some studies that linked gluten grains with schizophrenia which is mental disorder [8,9,10] ,and some studies show that if those patient eat gluten free diet they can improve their condition.
Although there are not evidence that wheat(gluten) is addictive,it is very possible that it might be.
This is because when we eat gluten it is broken down in opioid peptides,which are floating in bloodstream and eventually get
into the brain where they cause addiction.
Lets see what is celiac disease from Wikipedia :
Coeliac disease (/ˈsiːli.æk/; celiac disease in the United States and often celiac sprue) is an autoimmune disorder of the small
intestine that occurs in genetically predisposed people of all ages from middle infancy onward. Symptoms include pain and discomfort
in the digestive tract, chronic constipation and diarrhoea,failure to thrive (in children),anaemia and fatigue, but these may be absent,
and symptoms in other organ systems have been described.Vitamin deficiencies are often noted in people with coeliac disease owing
to the reduced ability of the small intestine to properly absorb nutrients from food.”
This disease is diagnosed when a tiny portion of intestine is removed and reviwed under microscope.
Currently this disease is very rare(only 1% od population have it) but many scientis belive that many people are alergic to gluten but they dont even know that.
Some of the arguments that grains are bad for us is because they cause a massive spike in insulin levels which results in bigger risk of developing obesity and diabetes.
This might be true because most of people who consume grains are consuming refined grains(although healthier versions gain
popularity recently also – whole grains) were “healthy” part of the grain is literally removed and then we are getting grain without vitamins and minerals and there is simply no nutritional value in refined grains and that why they call them “empty calories”.
On the other hand,the unprocessed whole grains are a little healthier alternative
because they contain naturally occurring minerals and vitamins but on the another side they even have higher glycemic index in some cases then processed ones.The bad thing about spiking blood sugar level is that the body is in stage of fat accumulation which lead to obesity and there is higher production of insulin which increases the risk of diabetes.
Lets back to phytic acid,which block absorption of minerals like calcium,magnesium,iron,copper and zinc.
The phytic acid is found in bran of all grains and some nuts and seeds.When agricultural revolution started grains were keeped on the fields several weeks before trashing.This allowed them to sprout and sprouting actually remove some of phytic acid.
But today,when demand for the food is every day higher there is no time to sprout grains.
Phytates are also problem because they prevent absorption of some minerals  which then makes you think are then those minerals in grains useless?
But just to be biased I will also reference the study that show that phytic acid doesn’t affect calcium absorption.
Also there are some studies that show positive results for phytic acid.For example like this one
“However, phytic acid, lectins, phenolic compounds, amylase inhibitors and saponins have also been shown to reduce the blood glucose
and insulin responses to starchy foods and/or the plasma cholesterol and triglycerides.” 
Lectins are also another protein that can be found in grains especially in the wheat.The ability of stickiness allow lectins to bind with the lining,mostly around villi of the small intestine.
They are also linked with leptin resistance which can lead to obesity.[19,20]
Lectins can also cause digested substances to “leak” into our bloodstream from the digestive tract and cause inflammation,which can lead to leaky gut.
My opinion on this?
I would say listen to your body.I sometimes consume grains(mostly oats and quinoa) but I don’t consume them every day especially wheat because I feel better without them,especially without gluten grains.And trust me when I say I was addicted to them,especially because I love to workout and they were my favourite source of energy.
Should you eat grains?
This is very controversial topic and I am not here to convince you to eat or not to eat grains or to say that grains are bad or good for us.All I want to say you is to use common sense,experiment and do your own research.What I mean by saying experimentation is to try lifestyle
without consuming grains 30 days and see how you feel.It will be hard,I know,couse I already go thru it,
but hey maybe you feel worse without grains who knows, we are all different.And that is the beauty of nature,isn’t it?