Health benefits of no-grain diet, but high in nuts and seeds.
Eliminating grains from the diet requires careful planning to ensure that essential nutrients, such as fibre, B vitamins, iron, and magnesium, are adequately replaced from other food sources. However, when you do, you will find out that you have more energy throughout the day to accomplish more. Working with a healthcare professional or registered dietitian is recommended to design a balanced and personalised diet plan. You're Not Lazy, You Have Grain-Brain.
There is limited scientific evidence to support the claim that a "no grain" diet has specific health benefits. Nevertheless, some researchers who support no-grain diets or have conducted studies in this area concluded the following:
1. Some individuals with autoimmune conditions or inflammatory diseases, such as celiac disease or irritable bowel syndrome, may experience a reduction in symptoms by avoiding grains that contain gluten or other potentially irritating proteins.
The American neurologist and author of the book "Grain Brain," Dr Perlmutter, advocates for a grain-free, low-carbohydrate diet to improve brain health. He suggests that grains, mainly those containing gluten, contribute to inflammation and other brain-related issues.
2. A no-grain diet can promote weight loss by reducing carbohydrate intake. Whole grains are generally a healthy part of a balanced diet, but refined grains can be high in calories and lack nutrients.
3. By eliminating grains, significantly refined grains, the diet can help regulate blood sugar levels and prevent blood sugar spikes and crashes, which are associated with conditions like diabetes and metabolic syndrome.
Dr Sarah Ballantyne, A medical biophysicist and author known as "The Paleo Mom," promotes a paleo diet that excludes grains. She argues that grains contain anti-nutrients and other substances that can contribute to autoimmune diseases and inflammation.
4. For people with gluten sensitivity or celiac disease, eliminating grains can relieve digestive symptoms such as bloating, gas, and diarrhoea. Additionally, some individuals may find relief from digestive disorders like irritable bowel syndrome by removing grains from their diet.
An Italian pediatric gastroenterologist and researcher, Dr Alessio Fasano, has extensively researched gluten-related disorders, such as celiac disease and non-celiac gluten sensitivity. His work highlights the negative impact of gluten on the gut lining in susceptible individuals, leading to potential health issues.
5. Eliminating grains encourages individuals to seek out alternative sources of nutrients, potentially leading to a more varied and nutrient-dense diet.
A great source of alternative sources of nutrients are seeds and nuts. Seeds and Nuts are nutrient-dense foods that offer a range of health benefits when consumed as part of a balanced diet. Here are some potential benefits of including seeds and nuts in your eating plan:
1. Nutrient-rich: Seeds and nuts are packed with essential nutrients such as healthy fats, protein, dietary fibre, vitamins (such as vitamins E and B), minerals (such as magnesium, selenium, and zinc), and antioxidants. These nutrients are crucial in supporting various bodily functions and overall health.
2. Many seeds and nuts contain high monounsaturated and polyunsaturated fats, specifically omega-3 fatty acids. These fats can help reduce cholesterol levels, lower the risk of heart disease, and improve overall heart health.
3. Although they are energy-dense, seeds and nuts can aid in weight management when consumed appropriately. They are rich in fibre and protein, which can promote feelings of fullness and satisfaction, potentially reducing overall calorie intake.
4. Seeds and nuts are typically high in antioxidants, which help protect our cells from damage caused by free radicals. Antioxidants have reduced the risk of chronic diseases such as cancer, diabetes, and cardiovascular disease.
Dr Frank Hu is a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health. His research has shown that regularly consuming nuts, such as almonds and peanuts, is associated with a lower risk of heart disease, obesity, and type 2 diabetes.
5. Seeds and nuts are excellent dietary fibre sources, promoting healthy digestion and preventing constipation. The fibre content can also help maintain a healthy balance of gut bacteria.
The Nurses' Health Study and the Health Professionals Follow-up Study: These long-term studies have consistently shown an inverse association between nut consumption and the risk of cardiovascular disease, diabetes, and overall mortality.
6. Incorporating a variety of seeds and nuts into your diet ensures that you receive a diverse range of nutrients, making your overall eating plan more well-rounded and nutritionally complete.
This large-scale study conducted in Spain found that participants following a Mediterranean diet supplemented with mixed nuts (including walnuts, almonds, and hazelnuts) had a significantly reduced risk of cardiovascular disease compared to those following a low-fat diet.
It's important to note that seeds and nuts are high in calories, so portion control is critical. Additionally, some individuals may have allergies or sensitivities to certain seeds or nuts, so it's crucial to be aware of any potential allergies and adjust your consumption accordingly.
Dried berries, such as dried cranberries, blueberries, or goji berries, are a concentrated source of nutrients with several potential health benefits that can be mixed with seeds and nuts for a hearty breakfast.
It's important to remember that scientific consensus supports the inclusion of whole grains in a balanced diet due to their numerous health benefits, including a lower risk of heart disease, obesity, and certain types of cancer. Individual experiences and preferences may vary, so it's always recommended to consult a healthcare professional or registered dietitian before making any significant dietary changes. From my experience, I was not lazy, but I had a grainy brain. Now, a grain-free diet keeps me motivated at a high energy level throughout the day, and I can accomplish more. You're Not Lazy, You Have Grain-Brain.
Author: L J Louis is an aspiring international trade lawyer, writer, creator and lover of food.
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