Grains make up 40 to 60 percent of your caloric intake, depending on how much you workout. They have a bad reputation as many people hate carbs, even though they’re a major macro nutrient. However, the real problem isn’t really the grains but how much you eat. And people have been eaten more of grain-based foods since flour became cheap after the 1970s.
It’s not just about the quantity but the type as well. Most Americans eat more refined grains than whole grains. In fact, of all the grains consumed, whole grains only make up 11 percent. That’s just a fraction of the recommended 50 percent!1 2
There’s no reason to ditch the grains unless you have celiac disease and provided the grains you eat are of high quality.3 By maintaining a balanced diet of grains, you can, in fact, derive a lot of benefits.
Benefits Of Limiting Your Grain Intake
1. Helps Decrease Body Fat
If you generally eat a lot of grains, consider eating a little less. A moderately reduced carbohydrate intake might help burn deep belly fat, according to a study presented by the endocrine society. It can happen even if you lose little to no weight. You might think it’s pointless, but this effect is groundbreaking indeed! Excess intra-abdominal fat is linked to chronic conditions like type 2 diabetes and heart disease. The less belly fat you have, the healthier you shall be!
In the study, researchers compared two groups of people. The first ate a standard carbohydrate intake (55 percent of calories), while the second had a moderate restriction (43 percent of calories). The latter group had 11 percent less deep belly fat than the standard group.4 It doesn’t take much to make a difference! When you do eat grains, focus on the healthiest options possible.
2. Reduces Gut Inflammation
When you think of “grains” and “gut,” gluten probably comes to your mind. But this isn’t about celiac disease, a genetic immune disorder. It’s about wheat germ agglutinin, which is a naturally occurring protein that shields wheat from bacteria and other microbes. It protects the wheat, but it might be toxic to humans. According to Toxicology and Applied Pharmacology, Writers Guild Of America (WGA) promotes the production of pro-inflammatory cytokines. This poses a concern for the gut’s immune system. Specifically, it might mess with the bacterial balance and epithelium.5 6
3. Prevents Renal Cell Carcinoma
Many foods affect your cancer risk, and grains are no exception. In a 2007 study, researchers found that bread has the strongest link to renal cell carcinoma, a type of kidney cancer. The association was pegged as a “significant direct trend.” Pasta and rice were just behind it, resulting in a modest excess of risk. Fruits and vegetables did not have a link. However, the study notes that refined cereals pose the greatest threat.7
Moderation is everything. Overeating grains, even whole grains, will prevent you from achieving a well-rounded diet. You need protein and fat to stay healthy! However, not all grains (or people) are equal. It’s possible to eat whole grains and be healthy too, so the less processed, the better! Carefully read labels and buy local and organic grains when possible. Grains also affect different people in different ways.
While everyone can benefit from a balanced diet, some people might need a tight reign on grains. For instance, type 2 diabetes often calls for counting carbs. Grains that make blood glucose spike may increase the risk for complications. Meanwhile, women with polycystic ovary syndrome may benefit from eating more protein than carbs.8
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