Grains “Gluten”

Feeling bloated is never fun, especially in those months when we wear less clothes. Sometimes that bloating comes from gluten in the diet. Let’s take a look at grains and what the RDA recommends and why that might not be a good choice for you.
First, let’s take a look at the USDA recommendations for grains(ChooseMyPlate.gov):

 

The USDA recommends any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, Whole Grains and Refined Grains.

Whole grains contain the entire grain kernel, the bran, germ, and endosperm.
Examples include: Whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Some examples of refined grain products are:
White flour, de-germed cornmeal, white bread and white rice.

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.

*Note:Vitamins added “back into” foods are often difficult for the body to absorb and therefore have no nutritional value.

What “ChooseMyPlate” does not tell you about grains:
Notice that most of the choices listed previously for grains all contain wheat (gluten) except for brown rice. 50% of the population is intolerant to gluten. (Gluten (from Latin, gluten, “glue”) is a protein composite found in foods processed from wheat and related grain species, including barley and rye. If you feel gassy and bloated after eating, experience constipation or runny stools and feel sluggish after eating foods containing gluten, you may be gluten intolerant. Remember, your body changes so much with time and with pregnancy and what you could tolerate before, you may no longer be able to tolerate and visa verse.

If you feel you may be gluten intolerant, you need to eliminate the following intolerable grains and replace them with tolerable grains.

 Intolerable Foods
Tolerable Foods
 Wheat  Corn (Non-GMO)
Oats Rice, Rice Pasta, Wild Rice
Couscous Buckwheat
Quinoa Millet
Barley Arrowroot
 Rye  Tapioca
 Teff  Taro
 Kamut Wheat Grass
Spelt Barley Grass
 Amaranth  Barley Malt
When eating any grains, it is best to have them processed as little as possible, eating sprouted grains when available. Further, not everyone needs to eat more grains than protein. Some people need to eat more protein than grains and in fact do better with very little grains. Keep a daily log of how you feel based on what you ate for at least a week. This will help you pin point foods that do not agree with you. For more information refer to The Metabolic Typing Diet book by Dr. Wolcott. Metabolic Typing