Given up Gluten Grains?
Well the media are at it again with their fear tactics and poor science. According to latest reports giving up Gluten could ‘make you more prone to developing Heart Disease and Diabetes’.
Let me just turn this around for a moment and query whether they are saying that they have scientific studies that prove that eating bread, biscuits and cake prevent Heart Disease and Diabetes?
NO – all the latest research shows the complete opposite.
Let’s look at the facts.
- The studies quoted were mainly based on the fibre content and lack of some nutrients connected to not eating Whole Grains.
- The majority of gluten grains consumed in the developed World are highly processed.
- Processing grains strips away the bran and the germ – removing more than half the B vitamins, 90% of the Vitamin E, most of the minerals and virtually all of the fibre.
- The rise in Cardiovascular Disease and Type 2 Diabetes has been epidemic over the last 40 years when Governments have been pushing high carbohydrate, low salt, low fat diets.
- People that develop Cardiovascular Disease and Diabetes often are overweight and eat a nutrient poor diet.
- Latest research in many Countries is confirming that a Low Carb, High Good Fats diet can prevent and even reverse both Diabetes and Cardiovascular Disease and Government guidelines are being adjusted accordingly.
What Nutrients do wholegrains contain?
Processed flour products usually have some vitamins added back in plus sugar and salt to make up for the lack of flavour. Typically in cereals Vitamin D, some B Vitamins and iron are added.
Unprocessed wholegrains contain
- all the B Vitamins – B1, B2, B3, B5, B6, B12, Folic Acid, Biotin.
- Vitamin E
- Vitamin K
- Choline, Inositol
and the minerals
Therefore if you find you need a Gluten Free Diet for managing IBS, Coeliac or Non-Coeliac gluten Sensitivity, any other inflammatory Bowel disease or Autoimmune Disorders it is important that you eat a varied diet that supplies these nutrients. This is not hard as these nutrients are in many other foods but it does become difficult if you also are limited to a vegetarian or vegan diet and in those circumstances I would suggest enlisting the help of a Nutritionist. If you are Paleo then you may not want to eat some of the foods on this list but for the sake of nutrition I prefer to eat what I term a modified Paleo diet and include them.
I follow a Gluten free diet and am also dairy free. Many people that are sensitive to Gluten are also sensitive to Dairy, including people with Coeliac Disease. I like to include some non-gluten grains that I tolerate well and one of the important ones is Oats. Some people might contest this but as long as I buy GF Oats I find they are OK. Oats contain much higher levels of iron and Magnesium than wheat and also plenty of soluble fibre rather than the irritating bran fibre.
What to eat to stay Healthy when Gluten Free
Non GMO Corn, GF Oats, Brown Rice, Quinoa, buckwheat and millet.
VEGETABLES and Legumes
Leafy Green Vegetables, Avocados, carrots, sweet potato, alfalfa, kelp, tomatoes, Broccoli, mushrooms, peas, beans, lentils, onions, garlic.
MEAT and FISH
All meats, liver, pate and other offal for the important vitamin B content. Fish, oily fish and seafood.
Melon, Bananas, fresh oranges, grapefruit, apricots, prunes.
NUTS and SEEDS
Almonds, Brazil nuts, Pecans, Walnuts, Hazelnuts, Sunflower Seeds, Sesame seeds, Flaxseeds.
Live Yogurt, Cheese, Milk. If you eat dairy or not I would add a good Probiotic as it is in the Gut that we make the most B Vitamins and neurotransmitters.
Green Tea and Dark Chocolate
for good sources of Vitamin K and Magnesium
If you eat a good selection of these foods on a regular basis you will not be nutrient deficient or be lacking in Fibre but you will definitely be free of the chemicals they spray grains with (like Glyphosate) free from inflammation