Is Eating Grains or Wheat Right for You?

When is the last time you heard someone recommend that you eat either no grains (Paleo), or gluten free or no refined grains or no bread at all? Probably not too long ago. In today's American culture, grains, especially wheat, have been vilified. In this article, I will give you an historical, cultural and modern perspective on the on-going trial prosecuting grains and wheat.

Points made by the prosecution on eating grains:

1. According to Paleo followers, we have not evolved to be able to properly digest grains.​
   
   
2. Grains cause inflammation in the digestive track, which may cause inflammation in the body.
   
   
3. Grains are high in carbohydrates, and may cause excess weight gain and diabetes.

Points made by the prosecution regarding wheat:

1. Modern wheat is very high in gluten, which is inflammatory in the guts and bodies of most people.
   
   
   
2. Wheat is a common allergen and/or food sensitivity.
   
   
   
3. Wheat contributes to the modern obesity and diabetes epidemic.
   
   
   
4. Refined wheat is highly addictive.
   
   
   
5. Refined wheat is devoid of vital nutrients and healthy fiber.
   
   
   
6. Modern wheat may be sprayed with Round Up in order to desiccate or dry out the crop faster for quicker harvest. This may lead to intestinal damage.

And now, the prosecution rests and its case and the defense may speak.


Regarding grains:

1. Evolution is a religious theory, based on the supposition that there is no God. If one ascribes to Special Creation by God, then we may rest in the biblical and historical records that indicate farming started in the Garden in the region known as Mesopotamia about 6000 years ago. The archaeological records point to the “Cradle of Civilization” having its origins in Mesopotamia where grains, especially wheat were grown.
   
   
   
2. Grains may cause inflammation in some people and at certain times. This is primarily based on anecdotal evidence, but is a likely a conditional truth- it's true for some people at some times. Grains have been consumed for thousands of years by healthy people, especially in their whole state with proper preparation.
   
   
   
3. Certain refined and excess grain may contribute to obesity and diabetes. This may be true, but is a relational association, not a proven cause and is likely conditional. Grains have been eaten by many various cultures for thousands of years without the effects of obesity and diabetes. Therefore, other factors other than the grain itself are likely in its association with obesity and diabetes.
   
   
   

Regarding wheat:

1. The idea that modern wheat is inflammatory in the gut and body may be true. However, research has not proven that all people, everywhere at all times react to modern wheat. This seems to be rather individual and may be based on other conditional factors such as how the wheat is prepared (fast rise yeast or long sourdough fermentation), whether the wheat was sprayed with pesticides or Round Up, the condition and health of the person's gut (leaky gut?), digestive enzymes available, and how the grain is processed (and was it sprouted?)
   
   
   
2. Wheat in the United States seems to be a common allergen or food sensitivity, but not everyone is sensitive to wheat. If wheat is inherently “bad”, then it would be bad for everyone at all times, everywhere, and that has not been proven.
   
   
   
3. Wheat, especially refined, eaten excessively by certain individuals may contribute to obesity and diabetes. This is another conditional truth that puts the burden of proof on the prosecution. It still does not prove that wheat is inherently bad, but it does indicate that this substance may be abused, especially in certain forms.
   
   
   
4. The susceptibility of addiction to wheat is based on the individual person and likely the form of the wheat (whether it is highly refined). Again the wheat itself has not been proven inherently bad for all people.
   
   
   
5. Refined wheat is devoid of most of its original nutrients and lacking its original fiber. However, the complete, intact grain is a good source of protein, fiber, vitamins and minerals.
   
   
   
6. The fact that wheat crops may be sprayed with pesticides and/or Round Up is a sad fact. Anyone choosing to consume wheat and wheat products would do well to choose organically produced wheat.

Based on the facts, who should and shouldn't eat wheat?


Anyone with leaky gut, inflammatory conditions in the gut (IBS, IBD), allergy or sensitivity to wheat, auto immune disease (especially celiac), inflammatory conditions, obesity and/or diabetes and those with other serious health conditions would do well to avoid wheat until their condition improves or resolves. The fact is that wheat is inflammatory for some people at certain times.


Wheat in general has not been proven to be bad for all people at all times. However, according to historical and cultural practices, all grains have traditionally been prepared by soaking, sprouting, fermenting or by a long sourdough process. This kind of preparation is likely a key to better digestion of grains, and it especially important when eating the whole grain since these processes help to break down the proteins that may cause inflammation in the guts of some people. Additionally, these processes improve digestion of grains, making them less likely to cause intestinal irritation or end up partially undigested, which contributes to more inflammation.


If you choose to eat grains, and particularly wheat, buy organic when possible, prepared by one or more traditional methods. Eat the whole grain and if you find that you are gaining weight, eat less. A properly prepared whole grain bread made from grains that have not been overly milled, eaten by a person without the above conditions may be a nutritious and delicious addition to a healthy diet.


For recipes that include “proper preparation” see Sally Fallon's cookbook, Nourishing Traditions. Look for breads in the frozen section of the grocery store that say “100% whole grain and sprouted”. Local bakeries may offer a long fermented sourdough bread as well.